smolov squat routine

They're all pretty evil, but I do like box jumps for lower body and medicine ball throws for upper body.

Plyometrics aren't for Joe Average. You have to have a certain strength component in order to be able to start plyos without the risk of injury, i.e., the individual should be able to bench and squat a certain percentage of their body weight before doing them, although I can't remember what those percentages are anymore.

So really, that information is useless, isn't it? :D
 
INTODUCTORY MICROCYCLE
WEEK 2
DAY 3

SQUATS (my stance is wider than shoulder width for these)
135x5
185x5
205x5
215 x5
220 x5

speed/jump squats(olympic squats)
135x4x4

SUMO DEADLIFTS
135x5
185x3
225x3
275x3
2" PLATFORM
135x3
185x3
205x3

BENCH
3x3@170
2x5@ 170

BENT OVER DB ROWS
2x5 @ 84

PENDLAY ROWS
3X5@135

CALVE RAISES 5"INCLINE
3X15

PWO: 3 CUPS APPLE JUICE, 2 NANNERS, 30G WHEY
 
im very excited. i just got my olympic style weights on friday. it is great having an olympic bar to squat with. it makes deadlifts much better too. i am very very fortunant to get 300lbs weights, bar, weight tree, and an olypmic bench for just 100 bux.

other than that, next week i venture into the epic 4 times weekly squatting. i squat teusday, thursday, saturday, and sunday. challenging, but i will measure the intensity of the workouts and adjust accordingly for optimal recovery. im going to be eating much more these 4 weeks to help recovery and gain gain gain.
 
FOUR WEEK BASE CYCLE
WEEK 1
DAY 1

SQUATS
4X9 @ 180

pretty simple

DEADLIFTS (tripples)
135
205
225
245
245

BENCH
4x3 @ 185
5@185

PULLUPS
4
15
5x3@ +25

calve raises incline
1x20

pretty simple workout. good progression so far as it is!
 
FOUR WEEK BASE CYCLE
WEEK 1
DAY 2
THURSDAY

SQUAT
5x7 @ 190 (75%)

pretty simple

RDL
135x5
185x5
205x5

POWER CLEAN AND JERK
135, 4x3
155x1
175x1
175 powerclean only

really happy i can power clean/jerk more than my body weight. never done that before!!!

BENCH BENT OVER DB ROWS
4x8 @ 65lbs

these really hit the bis nicely

MILITARY PRESS
5x5 @ 95lbs

pretty ez

pwo: tons oj, 35g whey

yay...i can do a butterfly twist :]]] now to learn an aerial and handstand pushups lol :D
 
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FOUR WEEK BASE CYCLE
WEEK 1
DAY 3
SATURDAY

SQUATS
7x5 @ 205 (80%)

not too hard

SUMO DEADLIFTS
135x5
225x5
275x5
275x5

worked hard with these

BENCH
135x10
155x8
155x8
155x8

CHINUPS
3x8
3x3

pwo: 3 cups oj, 30g whey

great workout today. hard work. i was feeling a huge pump.

squatting again tomrrow yayyyyy!
 
FOUR WEEK BASE CYCLE
WEEK 1
DAY 4
SUNDAY

SQUATS
10x3 @ 215

did some plyos and light gymnastics (15 mins)

this was pretty challenging. cant wait till next week. i gotta eat up.

WEIGH IN: 161.5

thanks karks. it means more than you think :D
 
FOUR WEEK BASE CYCLE
WEEK 2
DAY 1
TEUSDAY

SQUATS
4x9 @ 200

not incredibly hard, but challenging! :D

BENCH
5x3 @ 190

CHINUPS
5x7

DEADLIFTS
2x8 @ 225
2x4 @ 225

great workout today. challenging. worked real hard.

pwo : usual

my flame of youth is a raging beast!
 
4 WEEK BASE CYCLE
WEEK2
DAY 2

SQUAT
5X7 @ 210lbs

these were hard! not too bad though!

ROMANIAN DEADLIFTS
3x8 @ 185
1x10 @ 185

these were veryyyy pumpy. my forearms were bulging! >.< i was sooo tired after this

1 ARM PUSHUPS
3x2
1x1

MILITARY PRESS
tripple @ 105
double @ 105

DB CURLS
4x10 @ 25lbs

pwo: hyuge glass aj, whey, 2 nanners

karks, this is supposed to be squat hell weeks because its squatting 4 times a week. however, i am recovering very well and i feel great! it is hard, dont get me wrong. 20 rep squats already taught me the meaning of squat pain.
 
Good to hear you are recovering well between sessions! That's often the main concern when going on programs like this.
 
FOUR WEEK BASE CYCLE
WEEK2
DAY 3

SQUATS
7x5 @ 225

challenging

JERKS
2x5 @ 135

1 ARM PUSHUPS
1x3
2x2
3x1

MIXED GRIP PULLUPS
4x8
1x10

pwo: usual

having good workouts. all challenging me, and im getting stronger along the way.
 
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FOUR WEEK BASE CYCLE
WEEK2
DAY 4
10/5/08

SQUATS
11X3 @ 235

challenging, i was only supposed to do 10 sets but yeah.

SINGLE LEG CALVE RAISES (on 10lb plate)
1x20 @ 25
1x15 @ 45
1x12 @ 55

practiced handstads and kicks

pwo: usual.
 
FOUR WEEK BASE CYCLE
WEEK3
DAY 1
10/7/08

SQUATS
4x9 @ 210

difficult!

DEADLIFTS
5 @ 135
3 @ 225
3 @ 245
2x3 @ 255
SUMO
3@275
3@285

pulling is going well.

BENCH
3@135
3@195
2x3@200

benching is going up super fast. my max before this squat program was 195.

CHINUPS
closegrip 2x10
3x5

DIPS
2x10
3x5

pwo: usual.

WEIGH IN: 163

wow..progress is amazing so far. you guys should really try this program if you havent. i really recommend it!
 
FOUR WEEK BASE CYCLE
WEEK 3
DAY 2

SQUATS
5x7 @ 220

hard.

DEADLIFT TO POWER SHRUG
2x6 @ 185
1x5 @ 205
JUST POWER SHRUG
2x6 @ 185

1 ARM PUSHUPS
1X3
3X2

PENDLAY ROWS
1X8 @ 135
3X6 @ 155

MILITARY PRESS
1x6 @ 95
1x5 @ 95
3x3 @ 95

DB CURLS
3X6 @ 35
concentration
1x4, 35
1x3, 35

pwo: usual, 8g creatine

duration: 1 hour, 30 minutes. is that ok?
 
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IMO 1 hour and 30 min is fine if you can handle it.

Some people would probably run out of glycogen before 1h30m and thus start relying on protein to maintain blood glucose levels, but you notice when your muscles run out of glycogen (the feeling of "hitting the wall" as it is described by many endurance athletes)
If you're afraid of this you can delay that by drinking some carbs and protein during your workout, as I've mentioned 100 times :p It really works, specially for long workouts!
 
I've been watching your progress too, looks like you're doing great man! You are young, and getting a great jump on your athleticism, congrats for that!

I agree about what Karky said, whether you workout 30 mins, 1.5 hrs in your case, or more, I think bringing some dextrose/whey to sip during lifting is a great idea. I try to do it as much as possible. Keep up the good work.
 
I've heard maltodextin is better for peri workout nutrition than dex because dex will inhibit gastric emptying (the small intestine empties water it has previously absorbed to help regulate hydration and temperature) more than malt.

Found a reference:

Our goal post workout is to maintain a prompt digestion rate so nutrients can transport swiftly and efficiently to our muscles. With that said, it has been shown that this process slows when the ingested fluid contains a high osmolarity concentration (the second concept studied). Osmolarity is dependent on the number of particles in a solution. That is, a100-milliliter solution with 20 glucose molecules will have a higher osmolarity then a100-millileter solution that only contains 10 molecules. The shorter chain length a carbohydrate has, the higher it raises the solution's osmolarity. Therefore, it is no surprise that a pure glucose solution (or dextrose, a monosaccharide) induces very high concentrations of solute (1,3,10).
Click to expand...

This is talking about post workout and nutrients emptying from the intestine, but the same concept applies to nutrition during workout and water emptying from the intestine.

Though, maybe a combination of malt and dex would be the best:
The next question is, why not just use maltodextrin, and eliminate dextrose since it is so proficient? Ah, once again it is not that simple. Shi. X et al. in an outstanding study, tested the digestive effects of two substrates (any substance acted upon by an enzyme) as opposed to only one substrate in the small intestine. What they found was quite fascinating. The solution containing two substrates stimulated the activation of more transport mechanisms in the intestinal lumen, than did its singular counterpart. Therefore, more carbohydrates were transported out of the small intestine (absorbed into the blood), which additionally aided a greater absorption rate of water into the blood stream (by osmosis). Thus, the higher activation rate of transport mechanisms, even with higher osmolarity facilitated faster energy uptake and hydration (12)!
Click to expand...

Of course, the most important part is that you are ingesting some carbs during the workout.. all this little stuff might be considered nit picking and probably won't have the biggest effect on your training :p but it's fun to read about anyways :D

I just cited a site called "abcbodybuilding" that was a weird feeling, but that article wasn't full of crap. It looked pretty good! Maybe I've found a good bodybuilding site!
 
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FOUR WEEK BASE CYCLE(SQUAT HELL)
WEEK 3
DAY 3

SQUATS
7X5 @ 235
using wide stance
soooo....difficult

DEADLIFTS
5@135
10x3 @ 225
it was really hard work doing these after squats.

CHINUPS
5x6 explosive chest to bar
ez

DIPS
1x16
2x8 +15lbs

pwo: 2 liters Apple juice, 24g whey, 7g creatine

really hard workout today.
 
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