Definite improvement, try getting a squat from the front, or a 45 degree front/side angle. I’d be interested to see your foot angle/knee position 
No evening workout tonight or tomorrow night, bless my heart I’m enjoying the rest. So, and I did say this in my first post, since I didn’t work out, I was thinking about working out.
A friend of mine on another forum started the Smolov Squat Program. So I looked it up and decided that it will be a fun challenge. However, I’ll be doing the JR one which is 3 weeks instead of the original 13 weeks, since in 3 weeks I’ll be heading back home and finding a new gym to work out at it. It’s fate.
I modified it from a 4 day schedule to a 3 day schedule, however I do have the same number of sets/reps as the original program. So there will be 7 progressing squat sessions in all, and hopefully on the 3rd Friday I’ll be squatting 190.
So that’s that, I’ll start Friday.
I’m not doing well on these damn RDLs.
I’m a tad pissed off
Bar x 5
Bar x 6
95 x 8
115 x 8 x 2
115 x 5
95 x 5 x 3
95 x 4
ok, try this. stand up. pretend you are bending over to pick something up…Bend at the waist, ONLY…knees are soft, but they shouldn’t be moving. nice arch in the back, chest is high, head up.
Here is a decent tutorial…
And my own shameless plug, teehee
You’ll get it!!
I like your vid better, I saw the first tutorial a while ago and don’t like it much.
I just compared the 2 vids, and I think the difference is that my lower body is moving WAY too much, just keep it stable with a slight knee bend and bend at the waist only. Is that the only thing I got wrong? I think I did well with head/chest up, right?
[quote]Nikki9591 wrote:
I like your vid better, I saw the first tutorial a while ago and don’t like it much.
I just compared the 2 vids, and I think the difference is that my lower body is moving WAY too much, just keep it stable with a slight knee bend and bend at the waist only. Is that the only thing I got wrong? I think I did well with head/chest up, right? [/quote]
Exacto! I think you pretty much got it - just keep the knees soft like MiM says, and not too much bending. I always think - ass to wall, kiss someone in front of you, drag bar down/up legs.
Nice work.
[quote]Mascherano wrote:
- ass to wall, kiss someone in front of you, drag bar down/up legs.
[/quote]
That’s a great thought process ! I’m going start laughing next time I do RDL’s now…lol.
She’s very wise haha
[quote]Nikki9591 wrote:
I like your vid better, I saw the first tutorial a while ago and don’t like it much.
I just compared the 2 vids, and I think the difference is that my lower body is moving WAY too much, just keep it stable with a slight knee bend and bend at the waist only. Is that the only thing I got wrong? I think I did well with head/chest up, right? [/quote]
Thanks!
ya, it kind of looks like you are squatting down to help lower the weight? Think of it like a stripper move or a dance move…bending over to touch your toes, hehe. you’ll get it!
Stripper?! Why didn’t you just say so? 
I bent so much b/c of my tailbone. I’m going to have to hold my core TIGHT TIGHT TIGHT so I can only feel a minimal amount of pain in my tailbone. I do love deads, but my fave SLDLs are off-limits since they hurt my back the most. I’m hoping that the RDLs will take off some pressure from my back. I think next time I’ll get the form right.
Apparently I have to be a stripper who has her ass against the wall, kissing someone in front, with a bar going up/down my leg.
Thanks for the help… again haha
1 Like
I started Smolov today; it was supposed to be 3 reps of 85% RM for 10 sets. However my inner thigh is killing me from those damn plies the other day and I only got to 6 sets. I was hoping to at least finish, but it made me more mad each set that my form wasn’t as good as it could be. Plus the pain was getting to be unbearable.
Anyway, I have the disaster on tape where you can actually see me favoring my right inner thigh.
BTW, 85% for me is 145, so I did my sets with 148.
love the shorts! try working with your stance and bringing your knees to the front a bit?? Just an idea. I don’t consider my squat stance a plie at all.
Lol I was lazy, decided to work in my boxers this morning.
I think I’m going to have to wait until next week to get a more accurate vid b/c all the stances I tried today were uncomfortable, I even tried with my knees going to the front. I usually do my squats with legs shoulder width (my def of shoulder width anyway) and my knees going in the direction of my toes.
I’ve done Smolov before. If you’re struggling that much to get the weight up and barely hitting depth on your first day, lower your 1 RM setpoint and start over because the increases are dramatic.
^ya.
This isn’t a race to lift the mostest.
It’s cool that you are eager. But that form isn’t going to get any easier as the weight increases!
I didn’t do the first day, I started on the 3rd day with 85%, not 65&.
Plus, the problem is my inner thigh, as I said in the post. I just tried did a squat with no BB or weight at all to test my ROM and it still hurt my inner thigh so I still didn’t go low or even have good form for that matter.
Fuck it, I’m just going to wait back home to start Smolov. I want to do the 13 weeks anyway so when I get settled back at home and find a gym to join, then I’ll start the program.
Meanwhile, I’ll just squat without structure.
I like your stewie boxers.
I wish I could workout in my boxers and sports bra. grrr
[quote]melanieamber12 wrote:
I like your stewie boxers.
I wish I could workout in my boxers and sports bra. grrr[/quote]
He’s the cutest. It says “Obey Me.” Imagine how much I like to wear them with my bf haha
Why can’t you work out in boxers and sports bra? You should see me at school, I dress however. I guess I just have more guts than the other chicks… and more sense not to run on the TM for an hour
Push workout (sorta, wasn’t fully completed but got the important stuff done)
Hack Squats
15 x 3
Squat
Bar x 15 x 3
Leg Ext
40 x 15
55 x 12 +5 PR
60 x 12 +10 PR
70 x 8 + 20 PR
Leg Press
90 x 15
180 x 15
270 x 12 (2 more than last time)
DB Presses
15 x 15 x 3
Seated OHP
10 x 15
20 x 15
40 x 10 +5 PR
Calf Raises
Bar x 25 x 2
95 x 20
My notes were all over the place so the leg exercises weren’t necessarily done in that order. My pre-WO ‘crack’ helped with PRs, but my inner thigh still hurts which limited my weights on the leg press, hack squats and squats. Also, under my shoulder was hurting so my grandfather told me to stop doing the bench and try the DP presses. My shoulder didn’t hurt for the DB Presses or OHP. He suggested that I ice it now… ice burns
That’s that.