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My Journey into the Smolov Squat program
- Thread starter coolcolj
- Start date
coolcolj
New member
Did you read this whole thread? 
If you did, you will see I outlined what I did with upper bopdy stuff. You don't wanna go to heavy or too hard on the upper body, stuff idea is to maintain to some extent - but you will get gains from all the squatting anyway.
When you specialise in one exercise and go high volume and frequency, you have to back off elsewhere or else your not gonna recover.
I suggest you workout 3 times a week if you decide to do it. And just add a push, pull and shoulders day. Not much need to do abs as they will get fried from the squatting.
Oh yeah its pretty damn tough Rest at least 3 mins between each set, 4-5 mins is about right, and sometimes more if your starting to tire. Avoid any pump if you can in your legs.
remeber - never go to failure
If you did, you will see I outlined what I did with upper bopdy stuff. You don't wanna go to heavy or too hard on the upper body, stuff idea is to maintain to some extent - but you will get gains from all the squatting anyway.
When you specialise in one exercise and go high volume and frequency, you have to back off elsewhere or else your not gonna recover.
I suggest you workout 3 times a week if you decide to do it. And just add a push, pull and shoulders day. Not much need to do abs as they will get fried from the squatting.
Oh yeah its pretty damn tough
Rest at least 3 mins between each set, 4-5 mins is about right, and sometimes more if your starting to tire. Avoid any pump if you can in your legs.remeber - never go to failure
T
t3c
Guest
cool shit ccj...when i first saw your thread when you first started the routine i was thinking..."if this works the poor guy is going to be bombarded with pms and posts"
lol
great job though
lol
great job though
im definately trying this routine.. i need a change... im really excited now too.
If anyone is thinking about doing this routine, here's a link that may save you quite a bit of time in calculating the percents..
Smolov Squat Program Calculator
If anyone is thinking about doing this routine, here's a link that may save you quite a bit of time in calculating the percents..
Smolov Squat Program Calculator
coolcolj
New member
While I only did the SMolov for 2.5 weeks, I still got my desired gains!
4-5lbs of extra mass and a big jump in hip and squat power!
Vertical jump is up 1-2 inches judging by my jump in the gym with my heavy Oly lifting shoes on!
Full Olympic Squat (no belt) went from 270 to 315lbs! Could have got 325 had I been fresh - I did lots of Oly lifts before hand and even set some PRs, also did 2 reps at 275 which just about failed on the 2nd rep.
That's a 45-55 lb gain! Not bad for 2-3 weeks work
4-5lbs of extra mass and a big jump in hip and squat power!
Vertical jump is up 1-2 inches judging by my jump in the gym with my heavy Oly lifting shoes on!
Full Olympic Squat (no belt) went from 270 to 315lbs! Could have got 325 had I been fresh - I did lots of Oly lifts before hand and even set some PRs, also did 2 reps at 275 which just about failed on the 2nd rep.
That's a 45-55 lb gain! Not bad for 2-3 weeks work
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