Began the 13 week Smolov Squat routine yesterday after a week off from training. I’m also doing some weightlifting and the Smolov Bench routine in conjunction with the squat hell. Decided to only do the 1st day of squats and bench yesterday. Stats are: 42 yrs old; 210 lbs; 68 inches tall. Smolov is based on a max squat of 615 lbs and derived from the stronglifts downloaded template spread sheet. My entire program is laid out for the next three months if I survive.
T-Bar Swings 60 lbs x 50 reps:
Squats:
135 x 7
225 x 5
315 x 5
400 x 3 x 8 reps
430 x 5
460 x 2 sets x 2
490 x 1
Bench:
155 x 6 x 6
Standning Crunches w/60 lbs x 25 reps
Lift time was about 1 hour and 15 minutes. The soreness and pain began setting in about 2 hours after finishing the routine and has continued through today. I mitigated some of the muscle fatigue with 2 grams of GABA and other supplements after lifting. The biggest thing helping me to be mobile today was the extensive foam rolling and lacrosse ball work on my legs and back. Tonight I am doing the same routine again which looks like sweet agony brewing. There’s going to be a ton of rolling and stretching tonight and tomorrow.
Squats:
135 x 7
225 x 5
315 x 5
400 x 3sets x 8reps
430 x 5
460 x 2 x2
490 lbs x 1
Standing Crunches w/60 lbs x 25
Tonight the weight moved much easier than yesterday but I did extensive lacrosse ball and foam rolling work before lifting. I will be doing more rolling tonight. Tomorrow is a heavier day so the fun will continue. I’m having to increase my caloric intake to match the heavy work load. I think I gained a pound or two already. Lifting time was about 55 minutes.
Yesterday’s lifting capped off the first week of the introductory phase with a bang:
T-Handle Swings w/60lbs x 50
Bench:
7sets x 5reps x 165
Squats:
135 x 7
225 x 5
315 x 5
430 x 4sets x 5reps
460 x 3
490 x 2 x2
555 x 1
Standing Crunches w/60 lbs x 25
Excruciating, tough, and extremely heart pounding work. The body stress and soreness has been intense but after doing tons of foam rolling and LAX rolling as well as a 2-hour massage today I am feeling much better. Ham strings are still sore but that’s the price.
Did a very small routine tonight because I missed last night’s bench due to a family emergency.
Bench:
135 x 5
185 x 8sets x 4reps.
Third day of Smolov bench this week. The weight flew tonight with explosive ease unlike lighter weight when I have been doing the Smolov squats on previous nights. The Smolov routine is so stressful that my bench and all associated muscles were undergoing minor trauma this past week. Hopefully next week will come a little easier as I adapt to the regimen.
Tonight I finally felt recovered and most of the tension had left my quads and hamstrings from last weeks squatting. Lifting went well.
T-Handle Swings:
60 lbs x 50
Bench:
135 x 20
195 lbs x 10sets x 3reps
Squats:
135 x 7
225 x 5
315 x 3
385 x 3
455 x 1
525 x 2sets x 2 reps
Standing Crunches: 60lbs x 25 reps
Weight moved fast tonight and the lifting lasted about 50 minutes. Going to do a lot of foam rolling and lacrosse ball rolling to continue the mobility work as well as some stretching.
Yesterday’s lifting went well but I’m not satisfied with the depth I’m getting with 525 for reps so I’m considering lowering my max number for the Smolov template which will give me a lower end result but one that I will be happy with.
T-Handle Swings:
60 lbs x 50
Bench Press:
45lbs (Bar) x 20
135 x 6
180 x 6 x6
Squats:
135 x 7
225 x 5
315 x 5
385 x 3
455 x 1
525 x 3 (A little high in my opinion).
Lifting went quickly and I finished in about 55 minutes. My ego will take a little beating but I think adjusting my Smolov top numbers will help me to improve my form and have me better prepared to make legit improvements.
[quote]gorillavanilla wrote:
Began the 13 week Smolov Squat routine yesterday after a week off from training.
[/quote]
First of all, I tip my hat off to you. I’m about as the same age as you, so I can appreciate the challenge. Macro-cycles like these are always fun. I often did them without a preparatory macro-cycle, and this has always proven to be a mistake. Such a macro-cylce prepares the overall body and mind for ab easier transition between these two macro-cyles. With the body better prepared after the first macro-cycle, you can confidently go into a more “intensive” macro-cycle, and include bands to accommodate resistance, which I have noticed that the program, which you have posted, neglects. I think it would be wise to also vary the exercises to prevent over-training, and especially injury. Even minor variations concerning the vector of the bar, from target movements, like the squat and bench, can be very effective. Well, that’s my feedback. I hope it was some help.
[quote]OldGoat wrote:
Damn fine work GV…I have never tried Smolov but everyone says its brutal…good on you for accepting the challenge! [/quote]
With preparation Smolov should be less brutal and consequently free of injury, over-training and unnecessary hardship. Training should be about results and not masochism, especially if others depend upon you. Your slight decline of health - injury and over-training become difficulties for all who depend upon you.
[quote]gorillavanilla wrote:
Began the 13 week Smolov Squat routine yesterday after a week off from training.
[/quote]
I’m at the beginning of another macro-cylce, and I’m about to begin it in 5 min. You have inspired me rewrite my plans for the next 6 weeks. Thanks.
[quote]jjackkrash wrote:
Smolov is a ruthless bitch. Go crush it. [/quote]
I like your dogs. I’ll bet that you don’t worry about prowlers and thieves in the night much.
Thanks for the input Nine. I am varying my bench press every four weeks to fit in with the Smolov Bench to cycle in with the Smolov meso-cycles. I’m just trying to challege myself to a new level.
Bench Press:
45lbs Bar x 20
135 x 10
205 x 8sets x 4reps
Squats:
135 x 10
225 x 5
315 x 5
415 x 4sets x 9reps
Standing Crunches: 60lbs x 25
First day of the Smolov Base Meso Cycle went quickly and I had good form on all squats, parallel or below. Finished lifting in exactly 1 hour which seemed fairly good considering the work done.