smolov squat routine

BASE CYCLE
WEEK 3
DAY 4

SQUATS
12X3 @ 245

wide stance, took 2-4 breaths between squats
pretty hard.

today was the last time i squat 4 times a week.

i max out next week to see where i am at :]
 
this has been a great rest week. although it was a rest week, i have been SO energetic, i have been doing some simple gymnastic training every day. cardio. sprints in football ect.

i max out squat and deadlift tomorrow
max out upper body sunday.
then i begin the 2 week switching phase
that consists of a lot of speed drills, speed squats, power exercises.
 
PRIKIDA (max out week)

SQUATS(singles)
135
175
225
245
255
265
275
285
290 (new pr)

DEADLIFTS
135
175
225
275
295(felt sloppy)
300 (sloppy lift..i could tell.)

i still need advice on pulling very heavy. :/

WEIGHTED PULLUPS
163(bw) +35
+60
+70(new PR)
 
10/20

WEEK1 OF SWITCHING PHASE

SPEED SQUATS
2x5 @135
JUMP SQUATS
5x5 @ 135

POWER CLEANS
8x3 @ 135
2x3 @ 155

BENCH PRESS SINGLES
135
185
200
205
215(new PR)

1 ARM PUSHUPS
2 each arm

DUMBELL CURLS
2x8 @ 35
1x6 concentration @ 35

CHINS
3x8 @ + VEST(idk how much it is)

PISTOLS
3x5 each leg
 
WEEK 1 SPEED
day 2 wednesday

FRONT SQUAT
8 @ 135
10x3 @ 180

DIPS
12
10 +20lbs
8 +20lbs
10

HANDSTAND PUSHUPS
did halves and a lot of sets

PENDLAY ROWS
7x6 @ 135
ez

LUNGES BARBELL
8 each leg @ 135
2x8 each leg @ 155

hard.
 
thanks karks :]]]

SWITCHING WEEK, SPEED
day 3

JUMP SQUATS
5x5 @ 135
felt good. i use olympic stance on these
OLY SPEED SQUATS
3x5 @ 185
emphasis on speed

ONE ARM DB SNATCH
3 e(each) 35lbs
3e 45lbs
3e 55lbs
2x3 65lbs

POWER CLEANS
(all tripples)
135
140
145
150
155
155

CLOSE GRIP SPEED BENCH
4x8 @ 135

did 3 sets clap pushups

DB CONCENTRATION CURLS
2x6 @ 35
1x5
2x3

PISTOLS
2x3 each leg @ +25
3 e @ +35

these are so fun. im going for a katty next time.

PWO: usual

POWER CLEANS
 
WEEK 2 SWITCHING PHASE SPEED

hurt leg a little bit so i did light leg work

WEIGHTED CHINS
12x3 @ +35

WEIGHTED DIPS
10x4 @ +35

PRACTICED MY STATIC HOLDS FOR A TOTAL OF 90 SECONDS EACH
FROG STANDS
TUCKED FRONT LEVER


PRACTICED HANDSTANDS AND ELBOW LEVERS
getting better at these







10/29/08
DAY 2

light leg work today. feels a lot better

fast deadlifts 10x5 @ 135
shrugs 4x10 @ 135

half pistols
4x3

power clean(1) into military press (3)
12x3 @ 105
ez

pullups
6x2 @ +45
12@ BW

practiced static holds
 
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10/30
speed day 3

FRONT SQUATS SPEED
10x5 @ 135
ez
SUPERSET W/REST(35 seconds)
1 ARM PUSHUPS
10X1 (each arm)

POWER CLEANS(1 jerk at the end of each set)
1X3 @ 135
5X3 @ 155
2X3 @ 165
getting the hang of these

legs feel great today. totally healed from the injury. awesome!!!

WEIGHTED CHINUPS
1 frenchie @ + 45lbs (5 second holds)
2x3 @ +45 Close grip
2x3 +45 normal grip

PISTOLS
2x5 body weight
1x10 body weight

i went semi automatic on these!

i kind of want to push back the next phase a couple of days...or a week to make it fit because of my little injury and how i wasnt squatting for a little while. however, i think i maintained my strength and i am perfect now..my speed training went pretty well.

overall, i did a lot of speed squats, a lot of HIIT and sprinting, so i really need some advice on whether i should go into the next intense cycle of heavy squatting next week, or just hold it off a week so i can get back into the groove of squatting.
 
Nice pistols! I've been trying these lately myself. I'm currently doing them standing no a box (I can't hold my leg parallel to the floor when I'm down there, must be something about my hip flexors :p) and supporting myself on the way down (barely holding on to something), but not on the way up. Next time I'm gonna try without any support. Eventually I'll be able to do them from the floor.
They are a really cool exercise and what I love is how you can get so much ROM with them.. You sorta have to go ass to calves... stopping at parallel is impossible, at least for me :p
 
yeahh they are really fun to do~! and yes i also like how you have to go all the way down it feels soooo deep! im going to try them holding a 45 plate soon! :D

some awesome long term goals of mine are to be able to do a one arm chinup, clapping handstand pushups, 1 arm handstand, a planche, and tons of one arm pushups!
i love how i have so much time to work on them though.
it gives me a reallllly good reason to cut too. im not really lean so losing some fat will make me a LOT more efficient at body weight beast skills :D

thanks for the motivation karks your the da bomb.
 
No problem! When you've got the strength to hold extra weight the balance issue becomes less, since you can hold the weight out in front of you so you won't fall on your ass :D?

45 plate? That would be awesome!

You should def take some vids of your pistol squats and put them up here!
 
WEEK 1 OF HEAVY PHASE

DAY 1

SQUATS
190x3
215x4
245 3x4
245x5

this was challenging! i had to call on the flames of youth to finish the 5 reps

DEADLIFTS(conventional stance/close)
135x5
185x3
225x3
245x3
275x3
285x3

i felt stronger at these.

BENCH
135x5
185x3
195x5x3
135x15 close grip. blasted tris!

SUPERSET WITH REST

BENCH DB ROWS
5x4 each arm @ 85lbs
bent over row db
1x4 @ 85lbs

pwo: a lot of oj, 30g whey, grapes. 2 hours later, 5g creatine
 
11/5/08
WEEK 1 OF 4 HEAVY PHASE
DAY 2

SQUAT
175x3
205x3
230x4
260x3
245x2x5

these were pretty hard. i used a wide stance and took 2-5 breaths between squats

POWER CLEANS (1 jerk at end of each set)
135x3
155x2x3
165x2x3
170x2x3 only power clean

feeling way stronger with these. i have yet to learn the "hump" technique.

1x2 arm pushups

CHINUPS
10x3 @ +45 plate

MILITARY PRESS
2X3 @ 115
8X2 @ 115

power cleaned the bar each time to get it to my shoulders

PWO: bananna, apple juice, whey, 5g creatine
 
11/8/08 SATURDAY
WEEK 1 HEAVY INSANE CYCLE
DAY 3

SQUATS
190X4
205X4
230x5X4

took 1-3 breaths between squats
this was not a challenge :]

SUMO DEADLIFTS
135x5
225x3x8
275x3
285x3
DEFICIT SUMO DEADLIFTS(standing on 25 plates)
225x2x5

PENDLAY ROWS
135x8
145x3
155x3x3
135x8

DIPS
20 BW (new PR)

CLOSE GRIP BENCH PRESS
135x5
155x5
165x2x5

-did some russian twists

PWO: a lot of apple juice, 30g whey, 5g creatine
 
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thanks bro i definetly will! i have so many reasons to work HARD. thanks for the encouragement!!!!!

today i played sports at the park with friends for around 3-4 hours. soccer, football, tug o war, animal racing.

cardio is ok.

eating a lot to compensate :DDD im so glad i have food to eat haha :D:D:D:D:D
 
WEEK 2 INSANE HEAVY CYCLE

DAY 1

SQUATS

175x4
205x4
230x4
260 (90% 1RM) 2x4
260x3

this was insane! it was really hard...this routine is calling for an inhuman amount of sets and reps at such high percentages!

i used a power lifting stance, so naturally i was not going ATG. i took many breaths in between squats(4-8)...it was impossible for me to complete my reps without doing the "breathing squat" technique i learned when i used to 20 rep squat.

ROMANIAN DEADLIFTS
135x10
185x3x8
did these in a very controlled fashion. hit lower back real nice.

HAMSTRING NEGATIVES(reverse hyperextensions?)
5 negatives
5 neg
3neg
3 neg

CLOSE GRIP BENCH
135x3
155x6
165x2x6
155x2x6

TOWEL CHINS(wrap towel around bar, grab with 1 arm, other hand chinup position on bar)
5x5
each set consisted of 5 reps while my left arm was holding on to the towel, and 5 reps with my right arm holding on to the towel.

these got a huge pump. very good exercise.

PISTOLS (singles)
1 each leg @ +25lbs
1 each leg @ +35lbs
1 each leg @ +45lbs

success.

PWO: usual.

this routine is very very INSANE!

by the end of this week, im going to do 5 sets of 4 reps at 90% my 1rm. only with the power of God and breathing squats will i be able to achieve it!!!!!!!!!!!!!
 
You're a machine! Your workouts are killer :)

Way to go!
 
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