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My Journey into the Smolov Squat program
- Thread starter coolcolj
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nclifter6feet6
Guest
it looks like you will overtrain from this program. seems like too much volume and to frequent. but good luck man
i think these programs were made for trainers with enhancements. i mean when u think of soviets and russians you associate them with steroids. im shure the soviets have great training programs but they juice the hell out of there lifters to win contests.
i think these programs were made for trainers with enhancements. i mean when u think of soviets and russians you associate them with steroids. im shure the soviets have great training programs but they juice the hell out of there lifters to win contests.
Tarheel
New member
American athletes were caught with steroids more often than Russian or Eastern Bloc athletes during the 70s and 80s.
I dont think they juiced all that much during the 70s and 80s, although they did a lot of drug expirimentation of all kinds earlier. Soviet lifters were actually slimmer and trimmer than thier Western counterparts during the 80s. Athletics were held in almost as high regard as military in Russia (the thought was that a physically fit population would be more productive, plus better olympic standings was good for propaganda). Things that pro and college football teams adapted in the last 5 or 10 years were being used in the 60s and 70s in the USSR.
They did do a lot of massage and pressure chamber and oxygen rich enviroment stuff to help speed muscular recovery.
I dont think they juiced all that much during the 70s and 80s, although they did a lot of drug expirimentation of all kinds earlier. Soviet lifters were actually slimmer and trimmer than thier Western counterparts during the 80s. Athletics were held in almost as high regard as military in Russia (the thought was that a physically fit population would be more productive, plus better olympic standings was good for propaganda). Things that pro and college football teams adapted in the last 5 or 10 years were being used in the 60s and 70s in the USSR.
They did do a lot of massage and pressure chamber and oxygen rich enviroment stuff to help speed muscular recovery.
coolcolj
New member
nclifter6feet6 said:
Yeah I hear ya, but the guy who did in that page was drug free and he addded 100+ lbs onto his squat. But like I said I'm a holiday right now, so I'm gonna chill as much as I can, eat a lot and hope I recover
If I overtrain I'll bail, but I should make some gains. While the volume is high, the intensity is actualy lower than what I'm used to. I normally squat aorund the 90-95% 1RM area and have been doing 6+ sets the last few weeks.
And remeber I'm not going to failure so it shouldn't be as bad
coolcolj
New member
Day 2
Legs seem to have recovered, soreness pretty much gone from first day
Always get the stares when I hook up the bands
I felt pretty queezy during the warmups and leading up to the squats - either it was because of the chocolate I ate in the morning crashing my insulin levels or it was due to squat anxiety
195lbs+bands 5 x 7
Perfect weight!
This program is really evil! It seems that 2nd last set is always tough but still within comfort limits, but the last set smashes you way over the comfort zone!! It really separates the men from the boys and I love squatting!!!
After the 4th set my thighs were starting to get really tight from the pump and they were aching like hell... your mind starts to play tricks.. was that the 4th or 5th sets... didn't I just do the 7th rep....
I'm just glad the reps are coming down over the next couple of sessions
Next week I have to add poundage to my sets.... gulp
I also did bent oevr barbell rows and tricep dips today.
I'm hoping the massive testosterone release from all this squatting will rub off on all these extra exercises I'm doing and blow up my whole body
Legs seem to have recovered, soreness pretty much gone from first day
Always get the stares when I hook up the bands
I felt pretty queezy during the warmups and leading up to the squats - either it was because of the chocolate I ate in the morning crashing my insulin levels or it was due to squat anxiety
195lbs+bands 5 x 7
Perfect weight!
This program is really evil! It seems that 2nd last set is always tough but still within comfort limits, but the last set smashes you way over the comfort zone!! It really separates the men from the boys and I love squatting!!!
After the 4th set my thighs were starting to get really tight from the pump and they were aching like hell... your mind starts to play tricks.. was that the 4th or 5th sets... didn't I just do the 7th rep....
I'm just glad the reps are coming down over the next couple of sessions
Next week I have to add poundage to my sets.... gulp
I also did bent oevr barbell rows and tricep dips today.
I'm hoping the massive testosterone release from all this squatting will rub off on all these extra exercises I'm doing and blow up my whole body
coolcolj
New member
So far so good - my legs are hardly sore at all after the 2nd session. Just some slight stiffness and ache in my quads, hams, erectors and glutes. Triceps don' even have any DOMS from the dips.. 
Maybe its the calm before the storm, but my body is coping just fine with this program.
My legs look and feel a lot bigger already! I measured it just then - smack bang on 27 inches, up quarter of an inch! That's huge for someone of my small frame! Probbaly end up at 28 inches if I decide to go all the way and do the full 12 week program
Not only that but the rest of my body is starting to blow up as well, bodyweight is creaping up too.
Maybe its the calm before the storm, but my body is coping just fine with this program.
My legs look and feel a lot bigger already! I measured it just then - smack bang on 27 inches, up quarter of an inch! That's huge for someone of my small frame! Probbaly end up at 28 inches if I decide to go all the way and do the full 12 week program
Not only that but the rest of my body is starting to blow up as well, bodyweight is creaping up too.
coolcolj
New member
rest times
Rest times by the guy who wrote that article
"As for rest, this is a PL routine, so the answer is alway the same - as much time as it takes to fully recover between sets. 5 minutes would be a good average for me, but the higher volume sets take longer. With 4 9s I rested 10 minutes between the 3rd and 4th set. On 10 3s day, I only had to rest about 3 minutes between most sets, but that increased as the weight went up and toward the last few sets. Do it by feel, and avoid the pump at all costs!
he is right, having a pump in the legs ruins the quality of the sets
Rest times by the guy who wrote that article
"As for rest, this is a PL routine, so the answer is alway the same - as much time as it takes to fully recover between sets. 5 minutes would be a good average for me, but the higher volume sets take longer. With 4 9s I rested 10 minutes between the 3rd and 4th set. On 10 3s day, I only had to rest about 3 minutes between most sets, but that increased as the weight went up and toward the last few sets. Do it by feel, and avoid the pump at all costs!
he is right, having a pump in the legs ruins the quality of the sets
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