smolov squat routine

P

Proteinboy

2
back with another intense routine im doing to increase my squat back up. i lost many lbs on it because of a foot injury.

some of the "horrors" consist of squatting 4 times a week(back squats) and at anther time, intense percentages such as 4x3 @ 95%.

of course that max is 3 weeks old, and it builds up to that intensity(doesnt just throw you in there).

12 weeks of hard squatting. hoping to add 80lbs to my squat and get my legs like car jacks:

first 2 weeks=ez
next 3 weeks=INTENSE VOLUME & INTENSITY
1 week- rest/max
folowing 4 weeks=gradual buildup to very aggressive
1 week taper
1 week: max/competition

the cycle only applies to squats. everything else is my own routine.

BEGINNING STATS:
age 17
weight 160
squat- 255
bench 195
deadlift 290
front squat 225

i am training to be a genius at hard work.

INTRODUCTORY MICROCYCLE
day 1
SQUATS
65%x3x8,
70%x5,
75%x2x2,
80%x1

DEADLIFT TRIPPLES
115
165
215
-PLATFORM
115, 165, 185x4
SUMO
115
165
215

BENCH TRIPPLES
115
165
165

BENCH DB ROWS
1x6@65
1x5@85
1x10@65

ABS

CALF RAISES
115x15
165x15 incline
185x15 incline

PWO: 1.5 bananna, 3 cups apple juice, 30g whey, 5 figs
 
Knock em dead! I had a program where I squatted 4 times a week. 2 front and 2 back, everything with high intensity (low reps, many sets) it is pretty hard but it is fun aswell!
 
thanks for acknoledging the existance of my journal, man :D i appreciate you alot for everything you'v helped me with T_T
lol

i wish it was 2 front 2 backo_O unless im mistaken all are back squats V.v
 
9/11/08
INTRODUCTORY MICROCYCLE
day 2
SQUATS
65%x3x9,
70%x5,
75%x2x2,
85%x1

POWER CLEAN & JERK
115x8x3

1 ARM PUSHUPS
2x2
5x1

ABS

CALVE RAISES
165x15 incline
195x15 incline
195x15
 
9/13/08
INTRODUCTORY MICROCYCLE
week1
day 3

SQUATS
4x5 @ 180
1x3 @ 190
2x2 @ 205
1 @ 230

squats were ez today

DEADLIFTS
1x5@ 115
1x4 @ 165
1x4 @ 215

-SUMO
1x5@ 115
1x4 @ 165
1x4 @ 215

-ROMANIAN
1x5@ 165
6@ 185
6@195

BENCH
6x5 @ 145

WEIGHTED CHINS
6x3 @ +44

SINGLE LEG INCLINE CALVE Raise
3x12 @ +44

ABS

PWO 2 BANANNAS 3 CUPS OJ 30G WHEY

workout was long today: 1 hour 30 minutes. at the 1 hr mark i started drinking 1 cup oj and some whey mixed with a lot of water.

do you guys think this is ok?
my workouts wont go past 1 hour from now on
 
why are you worrying about 1 hour workouts? because of a schedule or because of the whole thing where cortisol increases after 1 hour? I dunno how valid that is, regardless, I think drinking a pery workout shake would fix it. If you want I can look into it to see if there actually is such an effect at 1 hour..
 
iv always thought that cortisol was my enemy for some reason, and i read somewhere it comes into play after around 1 hour strenuous weight workout. i dont really believe in it but just incase i drink a durying workout mix thing. keep energy up a little too.

the main thing is, if im doing more(working out longer) i actually want a benefit from it. i dont want cortisol making me detrimental in spite of hard work.

is cortisol realy that detrimental after 1hr workout?
 
INTRODUCTORY MICROCYCLE
WEEK 2
DAY 1

SQUAT
10x3 @ 205
pretty ez

CALVE RAISES
205x3x12

DEADLIFTS
115x5
165x5
215x5
215x5
-PLATFORM
115x5
165x5
165x5

1 ARM PUSHUPS
3X1 (6 total)

BENCH
5x3 @ 165

BENCH DB ROW
5x3 @ 84

FUN WORKOUT TODAY YING

im also practicing butterfly twists now. fun
 
I know a few Canadian strength athletes who have used the Smolov squat routine and they had excellent results with it. It's probably one of the most brutal, but it's also one of the best.
 
Proteinboy said:
iv always thought that cortisol was my enemy for some reason, and i read somewhere it comes into play after around 1 hour strenuous weight workout. i dont really believe in it but just incase i drink a durying workout mix thing. keep energy up a little too.

the main thing is, if im doing more(working out longer) i actually want a benefit from it. i dont want cortisol making me detrimental in spite of hard work.

is cortisol realy that detrimental after 1hr workout?
Click to expand...

I'll try to look up some info on it. And I'm willing to bet that drinking carbs + protein during a workout will postpone this cortisol thing a lot.
I've got a feeling that a lot of the studies that show cortisol after just 1 hour were fasted.. a lot of training studies that are supposed to show hormone levels are done in a fasted state to eliminate the variable of pre workout nutrition, the only problem is, your results won't become valid to what most of the population is doing, because most people eat something before they work out, they don't wake up from an overnight fast and go straight to the squat rack.
But I'll try to look something up for you.
 
INTODUCTORY MICROCYCLE
WEEK 2
DAY 2

SQUAT
sets of 5
115,
165,
195,
205

LUNGES
115X3X10(EACH leg)

POWER SHRUGS
165x3x5

PULLUPS
2X10
1X7
8X3

HANDSTAND PUSHUPS
1x3
NEGATIVES
5X3

PWO: USUAL

had a good workout. kinda tired today. practicing tornado kicks, butterfly twists and aerials.

good ol plyometrics
 
Last edited:
thanks for the input guys!
whats your favorite plyo exercise?
 
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