I am going to be running the base cycle of Smolov Squats using the front squat. I should be uploading video of my last set after each session on youtube starting on Friday. I started today with 190 lbs 4x9. I underestimated my 1RM by about 10 pounds or so down from 275. I am very weak on my front squats in comparison to my back squat and that is why I decided to go the front squat route. Immediately following this program I am going to jump into Wendlers 5/3/1 program.
In addition I train Jiu-Jitsu 4x per week and will just be doing some upper body and AB work (low volume - lots of rest, nothing special)
todays workout:
FSQ: 195 4x9
Chins 3x10
Band pull aparts: 3x10
Roll out abs: 3x5
Thoughts?
Attached is a picture of my bottem position of my FSQ Max test that I used to base the cycle off from. It was terrible form as my hips popped up too fast during the rep. Also, No video on my first day.
I think you look a lot better on this last video than the previous, where your hips seemed to be rising a big too quickly. Best of luck with it, you look like you’re doing well.
Lyndonville, About 10 minutes north of St. Johnsbury, if u know where that is… Thank you for the compliment! I agree, my hips were shooting up too fast in the beginning. I don’t know if I really spoke to this in the beginning, but my pre-1rm was 275 and it was TERRIBLE. My back hunched over and my hips shot up. I almost had to drop the bar on the way up. I also happen to have the same issues deadlifting… My hips pop up and my back rounds over(like a cat taking a shat as it has been aptly described).
So, I figured that this might have some carry-over to my other lifts… I figure that my quads and upper back are weak, and these are the areas that happen to be taking the greatest beating right now, so we will see how it works out! After this I am going to jump straight into Wendlers 5/3/1 program. I am excited to see how that goes as well.
Ah, I see. I was in Northfield for school. I’m in Southern CA now and really miss the cold. I’m kind of the reverse of you: on Wendler’s 5-3-1, with a max FS at 275. I’m actually considering Smolov after a few months of this. I just finished one cycle and I like it. I also like the front squat for it because you really really have to work for every rep. I did Smolov for about 2 weeks, but was trying to juggle a lot of running and jiu jitsu conditioning in with it-so no chance, but I do remember my form and tightness really solidifying. Best of luck, you’re looking good.
Thanks man! Who do you train with out in Socal? I can’t wait to jump into Wendlers 5-3-1 after this. Ya, I currently train Jiu-Jitsu for about 10-12 hours per week (~6 days depending) and do Kickboxing on Sundays. I have dropped all types of conditioning outside of class for right now until this program is over.
I can’t believe I finished this base cycle! f-ing ridiculous! I never thought it would end. We retest on Friday. I am going to put up videos of myself and my two training partners soon in our last session, then i will put up videos of our retest this weekend. After that I will start a new 5-3-1 log with a link to this one. Thanks to all who followed!
