Russian Squat Journal

[John19]

I've decided to have a go at the Russian Squat Program, a few people have expressed an interest so I'll be keeping a journal for the next 6 weeks and see how I go.

Background
20 yo
80kg
Bodyfat 17%
I've been weight training for about 9 months

Bench: 98.5kg
Deadlift: 149.5kg
Squat: 116kg (not for too long I hope)


For the past couple of weeks I've just been testing some of my maxes and before that I did the 20 rep squat routine for about a week, lol. Anyway, the 6 week format for the Russian Squat Program is:

Day 1 Day 2 Day 3
Week 1 80% 6 sets of 2 80% 6 sets of 3 80% 6 sets of 2
Week 2 80% 6 sets of 4 80% 6 sets of 2 80% 6 sets of 5
Week 3 80% 6 sets of 2 80% 6 sets of 6 80% 6 sets of 2
Week 4 85% 5 sets of 5 80% 6 sets of 2 90% 4 sets of 4
Week 5 80% 6 sets of 2 95% 3 sets of 3 80% 6 sets of 2
Week 6 100% 2 sets of 2 80% 6 sets of 2 105% new max

I have a fair bit of room for improvement in the squat department so I'm hoping that i can expected a bigger gain than 5%.

WEEK 1 DAY 1

Squats: 93kg x 6 x 2
Power cleans: 66kgx3, 81kgx1, 83kgx1
Sit ups: 40 x 2

The squats were too easy so I threw in a couple of power cleans just for fun but I probably won't be doing this later on (From the looks of things week 2 will be a lot tougher). I haven't done any ab work for god knows how long so I just did a couple of sets of situps to see where Im at.

 

[asdfzxcv]

Another aussie on the boards with similiar stats to me,I look forward to following this.What are your plans for accessory lifts during the 6 weeks or are you just going to see how it goes?

 

[John19]

Another aussie on the boards with similiar stats to me,I look forward to following this.What are your plans for accessory lifts during the 6 weeks or are you just going to see how it goes?

I'd really like to keep doing power cleans but if things get too tough I might be forced to take them out. I'll also be doing military press (or push press), pullups and dips. So it will look something like this:

Workout 1
Squats
Power cleans
Military press or Push press
Abs

Workout 2
Squats
Dips
Pullups
Abs

Can you think of anything I should add or take out?

 

[blut wump]

Good luck.

 

[BiggT]

Good luck, I'm sibscribed.

 

[Jim Ouini]

Good luck with it. I'd like to try it sometime myself. Maybe when I retire lol.

Anyway, I believe this is one of the toughest programs around. Both Blut Wump and I (that I know of) have run Korte and I heard this one makes it seem like a walk in the park.

 

[Cynical Simian]

Thanks for taking the time to do a journal...subscribed.

 

[anotherbutters]

I hate to spoil the party, since nobody's run a journal on the Smolov before, but am I the only one wondering why you're attempting this at this point in your training?

Good luck anyway, I'll be watching too!

 

[Cynical Simian]

but am I the only one wondering why you're attempting this at this point in your training?

Nope. I was thinking the same thing, but, as you said, didn't want to "spoil the party".

AB has a good point: you could probably be adding 5% to your squat every two weeks with any reasonable linear program.

 

[blut wump]

Rather than an unreasonable linear program, you mean. Of those who attack the Smolov, many stop after the brutal first half rather than deloading and then diving into the brutal second half.

Actually, I just looked at his projected squatting. I'm not acquainted with this version of the program. The one I know starts with sets of 9 reps on the first day at 70% intensity.

Here's this one:
http://www.pitt.edu/~fmy1/weightlifting/routine-russian.html

and a calculator for it:
http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html

 

[salemlot]

I thought this was the Smolov squat routine....

http://www.dragondoor.com/articler/mode3/80/

I did day one today of the Base mesocycle and already I want to quit but I won't! I need to get my squat back up around the 505 range or more. Hopefully that links works.

 

[blut wump]

I thought this was the Smolov squat routine....

http://www.dragondoor.com/articler/mode3/80/

I did day one today of the Base mesocycle and already I want to quit but I won't! I need to get my squat back up around the 505 range or more. Hopefully that links works.

That's the infamous Smolov. 4 sets of 9 reps at 70% on day 1.

It'd be great if you put a log up. We'll cheer you along and grow vicariously from your lifting.

There's also a cut-down Smolov Junior but I'm having trouble finding it.

http://users.adelphia.net/~abcwkroy/SmolovFAQ.txt

 

[John19]

I hate to spoil the party, since nobody's run a journal on the Smolov before, but am I the only one wondering why you're attempting this at this point in your training?

Good luck anyway, I'll be watching too!

Yeah, you're right. A 5% gain in 6 weeks should be easy for where I'm at. It looks like its suitable for seasoned lifters who are already lifting heavy weights. So I guess I need to reevaluate what Im going to do instead. I could possible keep doing this program but instead of calling my squat max 116 I could call it 120-125 and go from there. What do you reckon?

I checked out that Smolov routine, thats insane.

 

[salemlot]

I don't know about writing my log online, I tried it once and got bored typing. Maybe when i finish the whole routine, i will post How much I gain on my squat. The routine today called fpr 280 for 4 sets of 9 it almost killed me. The first 3 sets was ok, when i got to the 4 sets i was so out of breath i couldn't breathe so i rested for 20 mins, and still i was out of breathe i'm sure on the last set a couple of my squats was high.

 

[blut wump]

Yeah, you're right. A 5% gain in 6 weeks should be easy for where I'm at. It looks like its suitable for seasoned lifters who are already lifting heavy weights. So I guess I need to reevaluate what Im going to do instead. I could possible keep doing this program but instead of calling my squat max 116 I could call it 120-125 and go from there. What do you reckon?

I checked out that Smolov routine, thats insane.

If you decide to stick with this routine then I'd suggest that you just be very flexible with the weights you lift. As you do your first couple of worksets you'll know whether it's simply too light and that you've already gained strength and you should add a little to the bar.

As to whether you should stick with it? I reckon you should decide whether you're enjoying it during this week. Once you get through to week 2 then see it to the end. Doing doubles and triples might not be the perfect approach for you at this time but you willl gain and you'll learn a lot about your capacity for high-intensity squats from a small investment in time and effort.

 

[John19]

I decided not to train today knowing that I had to fill in for a team member tonight (playing squash) so I played 2 games instead of 1. I was planning on upping the weight to 96kg for 6 sets of 3. I'll just do this on friday and start week two on monday (skipped week 1 day 3) with 96kg for 6 sets of 4.

 

[elitft_bouncer]

Yea, I've also seen the 6 week russian as well as the smolov a while back. I've done korte's before. Not too bad. Though my bench didnt go up as much as my other two lifts. I'm also doing the 6 week russian as well. I'm only going to squat (no assistance) and see how well my squat goes up and tell you guys. If all goes well, I might do another cycle but for bench instead with squat assistance. OR I might try the smolov but that one looks a bit scary.

 

[John19]

Week 1 Day 3

Squats: 96kg for 6 sets of 3

No dramas here with the squats being relatively easy, except that my knees were a bit sore between sets and afterwards. This doesn't happen all the time and I can't figure out why. Anyone else have the same problem? On monday Im scheduled to do 6 sets of 4 on 96kg. I also tested my bench today getting it up to 100.5kg for a pr.

 

[silver_shadow]

Week 1 Day 3

Squats: 96kg for 6 sets of 3

No dramas here with the squats being relatively easy, except that my knees were a bit sore between sets and afterwards. This doesn't happen all the time and I can't figure out why. Anyone else have the same problem? On monday Im scheduled to do 6 sets of 4 on 96kg. I also tested my bench today getting it up to 100.5kg for a pr.

did you warm up enough?

 

[John19]

did you warm up enough?

Possibly not. I did two warm up sets; 66x5 and 81x5. I'll spend more time warming up next time and see how i go.

 

[silver_shadow]

after the first 2 warmup sets, it also helps to stretch a bit and then do at least another set before you hit your target weight.

 

[John19]

Week 2: Day 1

Squats: 96kg for 6 sets of 4
Did no other exercises besides a set of military press and a couple of power cleans

Comments:
The squats were considerably harder than last time. If I had to estimate I'd say I was working at around 90% capacity. For some reason the third set was the hardest. After that I must have found my groove and it was a bit easier.

Silver Shadow, I did an extra set of warmups this time and really concentrated on my form and my knees were fine.