My squat is pathetic!!! I hit 315 above parallel and a 275 squat below parallel. In my current routine im squatting on mondays, Thursdays deadlifts, saturdays are bench days. I feel as if my squat needs alot of more direct attention for my other lifts to improve. some of the problem is my lack of flexibility. I was thinking about starting a squat specialization program and thinking about smolov Jr. Since i read that the regular smolov is not a wise program for those of us who are not on steroids or that its near impossible to complete. Thats why i was thinking of smolov jr ( but this program looks just as sick). I am afraid that i will become too stiff or sore to complete the program. Some days after a heavy back or leg day in the mornings i can barely touch my knees. would you advise someone to do smolov jr ( for someone at a beginners level and lack of flexibility) or is there another squat spec program you would recommend and what gains could i expect from it? Thanks! (yes i used the search function before asking!)
How’s your form? You doing high-bar or low-bar? What’s your foot position? What program are you doing? If everything’s good form wise, add another squat day. DE squats on Bench day, ME squats on Squat day. Use a box to make sure you’re hitting depth. Google Louie Simons or Dave Tate box squat.
If your squat is weak, chances are your whole body is weak. I read somewhere you messed yer shoulder up a while back and now cant bench worth a shit. I’m also assmuming your deadlift sucks to…you probably suck in general too. I saw your Rate my Physique.
I recommend you learn how to fix your form, use a low bar position for the squat, and do Bill Starr’s 5x5 routine. If you dont like that try 5/3/1.
[quote]brauny96 wrote:
If your squat is weak, chances are your whole body is weak. I read somewhere you messed yer shoulder up a while back and now cant bench worth a shit. I’m also assmuming your deadlift sucks to…you probably suck in general too. I saw your Rate my Physique.
I recommend you learn how to fix your form, use a low bar position for the squat, and do Bill Starr’s 5x5 routine. If you dont like that try 5/3/1.
[/quote]
Pretty much lol, my lift stats are Bench: 270 deadlift: 350 squat: as above. I did hurt my shoulder and my bench did drop, all i did was bench press when i started lifting weights (it was the only thing i had access to). Before i hurt my shoulder i was at a 270 lb bench press and a 185 lb squat max. After my injury my bench dropped to around 190 lbs, and as much as i worked at bench i would have pain, It was then i decided to start squatting and now there is no pain and i am a little stronger in the bench then i was before. i recently did 220 5x5 on bench, and i have been using 5x5 for a couple months for all lifts.
I feel my squat is holding my other lifts back, i also neglected them when i started training so i need to focus on the lift more. Thats the reason i was thinking of starting a squat spec routine to hopefully get my overall strength higher. Are both of you saying that i should not do a squat routine like smolov jr?
[quote]hairygorillaguy wrote:
i was thinking of starting a squat spec routine[/quote]
Good idea…but choose it wisely! A Bill Starr/Madcow intermediate or Stronglifts advanced template should match your needs better than a Smolov Jr cycle (better balance between lifts, less overall volume, no overkill risk :-).
Squatting x3 a week on a 5x5 template, while working on mobility (check Defranco’s Agile Eight, or purchase Cressey/Robertson “Magnificent Mobility” dvd) will definitely help you a lot!
anyone can do smolov if they have the balls
[quote]fabiop wrote:
Squatting x3 a week …will definitely help you a lot![/quote]
x2
Wait a minute i just read billstar 5x5. For monday 5x5 squat, bench, power clean, hyper extensions, weighed sit ups…? What the hell? your sopposed to bench and squat on the same day…?
I’ve been on Bill Starr’s 5x5 (Madcow version) for 3 or 4 months now. It is very effective and I’ve made some incredible gains. There’s no problem squatting and benching on the same day.
you could do one of the following:
Smolov jr.
Smolov S Alpha
Smolov base meso cycle
Any of those would bring up your squat.
For a first timer, the 1RM for the smolov base meso cycle could be reduced 5-10kg, and if you’re really beat up, you could have more off-days.
Squats once a week as you do now is a joke, and if you want to become a stronger squatter, you should squat at least 3 days a week in my humble opinion. Focusing on the squat for a month or so would also bring it up, you won’t lose much strength in other lifts. Stop DL for a month or only do medium singles, and upper body you can do as you like, but nothing that stresses the lower spine.
The knowledge is out there, the experience is out there, the information is out there.
What you need to do is to apply it and bust your ass, and a stronger squat will be yours.
Don’t forget to eat and sleep.
Smolov can be done by naturals. Many ppl on this site have done it.
– Stallion