Smolov Squat Routine

[lweaver]

Looking to start this to get my squat up. Just seeing if anyone here has tried it, and if so how did you incorporate your other lifts into the cycle?

I feel like deadlifting heavy during the cycle would impede my gains all together, but I'm thinking not benching or overhead pressing would be detrimental.

 

[moya]

made it through the entire program once, i think only missing one single rep... did the first meso-cycle on two other occations...
you are correct... deadlifts need to be put on hold... also, if you plan on doing this without juice it will most likely overtrain you...

 

[lweaver]

Only one way to find out...

Did you pull or bench at all during the cycle?

 

[moya]

i tried it with deads, and actually did them through the first 3 weeks phase... though i gained zero strength when i tested my max after that... luckily i didnt lose any...
i did actually bring my bench up fairly well at the time... which is a game of chutes and ladders for me anyways...
when i run it again, which i would like to before the year ends if possible, i will do somthing added to it like...
mon
bench

wed
hang cleans

sat
bench

maybe a set of curls or dips if im really feeling it... but it seems i have a problem of always hanging aroung the gym doing more than i planned...

i would also like to run it in the future using overhead squats or even zerchers or front squats... i bet with zerchers you would get an amazing full body workout...

 

[moya]

oh, btw, about the overtraining, i was able to keep 100% of my strength coming of a pretty successful cycle doing this during PCT... so it can work... im just thinking if you only squat once a week, you may want to at least get used to squatting 2-3 days a week before jumping right in...

 

[lweaver]

Yeah I'd feel the need for upper/lower back accessory work and some form of horizontal and overhead pressing at the least.