I’m about to spend six weeks working on my squat. I’ll be working squats and assistance twice a week.
My only question, really, is whether I should leave DL’s out of my program for this cycle, or just include them (or a variation) in one of my leg days.
Day 1
Squat
Military Press
Lunge
Lateral Raise
Good Morning
Day 3
Pullup
BB curl
Bent Row
DB triceps press
Calf Raise
Day 5
Squat
Bench Press
Split squat
Incline DB press
Leg Extension
Any interest in doing Smolov? Lots of people have had success.
http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
From what I was reading, you could do deadlifts but at a reduced volume and intensity. So speed deads and work up to 80-85% for a couple reps.
Do deadlifts on day 3.
[quote]TheDudeAbides wrote:
Any interest in doing Smolov? Lots of people have had success.
http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/
From what I was reading, you could do deadlifts but at a reduced volume and intensity. So speed deads and work up to 80-85% for a couple reps.[/quote]
I might try Smolov sometime next year. I don’t think I can deal with it right now. First off, I don’t have four days a week to lift. I’m also expecting a child soon (any day now). I’d hate to commit to a schedule like Smolov and then have to quit three weeks in. I shouldn’t have to take a break from lifting when the baby is born, but you never know.
So then:
Day 1
Squat
Military Press
Lunge
Lateral Raise
Good Morning
Day 3
Pullup
BB curl
Bent Row
DB triceps press
Calf Raise
Day 5
Squat
Bench Press
Dead Lift
Incline DB press
Leg Extension
I could also switch things around and squat three times a week, if it would give me better progress.
Day 1
Squat
Military Press
Lunge
Lateral Raise
BBcurl
Day 3
Squat
Pullup
Split squat
Bent Row
Calf Raise
Day 5
Squat
Bench Press
Dead lift
Incline DB press
DB triceps press
I’m not doing any exercise other than lifting right now, so I think I can handle the recovery needed.
[quote]JayPierce wrote:
… I shouldn’t have to take a break from lifting when the baby is born, but you never know.[/quote]
Your first?
[quote]tcsimon wrote:
JayPierce wrote:
… I shouldn’t have to take a break from lifting when the baby is born, but you never know.
Your first?
[/quote]
Second. It’s gonna be interesting, though. My first is almost 19 months old and already well into her terrible two’s.
[quote]JayPierce wrote:
tcsimon wrote:
JayPierce wrote:
… I shouldn’t have to take a break from lifting when the baby is born, but you never know.
Your first?
Second. It’s gonna be interesting, though. My first is almost 19 months old and already well into her terrible two’s.[/quote]
I have three myself, so I know what it’s like to juggle family and training. I would reconsider doing any specialized routine that requires you to commit 3-4 days/week. I’m not saying it is not possible, but life seems to get more hectic than expected. Best of luck with lifting and congrats on the soon to be born. Keep us updated.
[quote]TheDudeAbides wrote:
I have three myself, so I know what it’s like to juggle family and training. I would reconsider doing any specialized routine that requires you to commit 3-4 days/week. I’m not saying it is not possible, but life seems to get more hectic than expected. [/quote]
I have it pretty easy. The wife likes the idea of being a Domestic Goddess.
Thanks, will do.
No good idea to include heavy deadlifts on smolov. Some medium or light and maybe grip work is ok.
Start adding too much other exercises, and you start missing squat sets and messing up the workouts, and it all could become a failure.
[quote]stallion wrote:
No good idea to include heavy deadlifts on smolov. Some medium or light and maybe grip work is ok.
Start adding too much other exercises, and you start missing squat sets and messing up the workouts, and it all could become a failure.[/quote]
Very true, except that he’s not asking about doing DL’s during Smolov.
As for the program the OP suggested, I think you could get away with adding in DL’s on the middle day, as long as your Squat intensity isn’t too high. However, if you are Squatting heavy on the first and last day, then I would suggest either RDL’s or even Speed Deads in place of regular DL’s.
Final Plan - starts today. The goal is a 405 parallel back squat in six weeks (currently 365).
Day 1
Squat
Military Press
Lunge
Lateral Raise
BBcurl
Day 3
Squat
Pullup
RDL (lightish weight to focus on hams)
Bent Row
Calf Raise
Day 5
Squat
Bench Press
Split squat
Incline DB press
DB triceps press
Little Miss Caylin was born on Thursday. She’s perfectly healthy and doing well.
Week 3 starts tomorrow. I missed Day 1 last week. Days 3+5 were delayed, but I got them in. Doing pretty good so far, but my left knee isn’t digging the 3/week frequency. No pain as of yet, it just feels tight after lifting.
Well, now my knees hurt. The area between my quads and my kneecaps, to be exact. I’m losing weight despite eating more, and my squat strength is decreasing. I’m also not looking forward to my next workout.
I’m doing this right, right?
It sounds like you already are under-recovering. I bet all the excitement and stress of a new child could be draining too.
I had some hip issues while doing a squat specialization cycle, kept pushing myself, and then ended up with an injury that forced me to take months off. If things stay rough, I’d recommend deloading.
Anyway best of luck with your training and the new addition to your family.
Right. So I took a week off from leg work last week (Week 4) because my knees felt like absolute garbage. I stepped everything else up a bit to take up the slack.
Stepped into the gym and did my stretches and warmup. Feeling good. Hit my warmup sets with 135 (2x5), a single with 225, then 275. Now I’m feeling like a million, so I decide to go for it. 315, piece of cake. 365 (my max), entirely too easy. Loaded 405 and then…
BAM!! NAILED IT!!! WOOOOOOOOOO!!!
Nice work on 4 plates