smolov squat routine

11/26/08
HEAVY INTENSE CYCLE
WEEK 4
DAY 2

SQUATS
205X3
230X3
275X5X3

breathing squats, 5-10 breaths.
side note: i lift raw; no belts, no wraps

DEADLIFTS over hand grip
135X2X5
245X10X3

WEIGHTED CHINS
4X5 @ +45
4@+45

FINGER CHINS(index and middle)
5L, 4R
3L, 3R

MILITARY PRESS
4x8 @ 95
2x3 @ 115

fun workout today.

win

PWO: usual, excluding the creatine
 
WEIGH IN: 163
morning
 
WEEK 4 HEAVY INTENSE CYCLE
DAY 3
LAST DAY

SQUATS
215X3
260X4
230X3X4
2 ez

FRONT SQUATS
135x3
155x3
185x3
205x3
225x3
i got stronger

PENDLAY ROWS
135X8
155X4X5

SUMO DEADLIFTS
155X5
225X3
245X3
275X3
295X3
295X3X1
got stronger

CLOSE GRIP BENCH
135x10
185x6x3
stronger

TOWEL CHINS
2 fist lengths
1x5 each arm
5x3 each arm
3 fist lengths
1x3 each arm

PWO: tons of apple juice, 30g whey protein

heavy intense cycle officially complete.
time to max out.
 
Last edited:
Logical Creation

Does a book write itself
And go crawl into a shelf?

Is a blank canvas filled
Just ‘kuz the colors willed?

Were the pyramids raised
Because the stones
Wanted to be praised?

Since books have an author,
Paintings have an artist,
Buildings an architect.

Why does my neighbor
Believe the world
Has not a creator?
 
All the theories of the origin of life and the theories of a creator can be addressed separately. Very poorly do the two mix.

The big bang can't explain anything before the big bang.

Evolution doesn't deny creation.

But the dangerous thing is to let the infinite into science to explain the finite. Because then it is not science.
 
MAX OUT

SQUATS singles
135
205
225
245
275
285
300 NEW PR
310 fail
note to self: never exhale the air you sucked into your stomache for stability half way up a squat.
BENCH
135
155
185
205
215
225 NEW PR

CLOSE GRIP
155x3x8

FINGER CHINS
fore and middle
2x5 each arm

WEIGHTED CHINS
1X3 @ +50lbs
12x2 @ +50lbs

alternating PISTOLS
1X10 each leg
1x12 each leg @ +25lbs
 
Last edited:
Haven't posted but been reading, mate you are hardcore. Rock on buddy, I wish I had that kind of strength :eek:
 
thanks man i really appreciate it!
it took time to build up though, i remember when i was squatting 80 lbs for reps!



on another note, i am thinking about doing the 20 rep squat routine soon. that will be exciting and a shizzload of hardwork too! this time im using strict olympic squats.
 
DEADLIFTS
135x2x3 warmups
185x2
205x1
225x1
275x1
295x1
305x1
315x1
325x1 NEW PR

POWER CLEANS
135x5
155x4
165x4
175x2x5 new PR

MILITARY PRESS
55x1
95x1
115x1
120x1
125x1
130x1 NEW PR
135 miss

FRONT SQUATS
135x5
185x5x5

TOWEL CHINS
1 fist length:
5 each arm
3 fist lengths:
5x3
SUPERSETTED WITH REST
CLAPPING PUSHUPS
4x8

PWO USUAL!
 
12/5/08

MAX DAY

OLYMPIC ATG SQUAT
135
155
185
225
245
255
265
275
280 NEW PR

made sure my form was completely atg and perfect.

JERK
135x3
155
160
165
170
175
180
185 fail
185 NEW PR

never give up.

PENDLAY ROWS
135
155
165
175
185
190 NEW PR

CLOSE GRIP CHINS (hands touching eachother)
6x6 @ +35lbs
3x3 +35lbs

DIPS
3x12 BW
1x11
1
PWO: usual
 
Last edited:
Proteinboy said:
12/5/08

MAX DAY

OLYMPIC ATG SQUAT
135
155
185
225
245
255
265
275
280 NEW PR

made sure my form was completely atg and perfect.

JERK
135x3
155
160
165
170
175
180
185 fail
185 NEW PR

never give up.

PENDLAY ROWS
135
155
165
175
185
190 NEW PR

CLOSE GRIP CHINS (hands touching eachother)
4x6 @ +35lbs
3x3 +35lbs

PWO: usual
Click to expand...

You have all the power, PB.

Progressing nicely. PR's = bigger stronger young man.

And, we know the future.

And the weights can not handle it.


Best wishes


Chillen
 
THE RESULTS ARE IN
12 WEEKS OF SQUATTING ON THE SMOLOV SQUAT CYCLE

BEGINNING STATS:
WEIGHT: 160
SQUAT: 255
DEADLIFT: 290
POWER CLEAN: 165
BENCH: 190
FRONT SQUAT: 225


END STATS
WEIGHT: 164 (+4)
SQUAT:300 (+45)
DEADLIFT: 325 (+35)
POWER CLEAN: 190 (+25)
BENCH: 225 (+30)
FRONT SQUAT: 225X3 (single to a tripple with ease)

overall contentment: 100%. it was everything i expected from hard work. it also taught me to suck it up when squatting heavy.
squats build character.
 
Chillen said:
You have all the power, PB.

Progressing nicely. PR's = bigger stronger young man.

And, we know the future.

And the weights can not handle it.


Best wishes


Chillen
Click to expand...

thankyou, sincerely chillen.
youv been a real role model for me man...i still remember how you helped me out of my rut back when i hurt myself.
plus, im training to be stronger than you ;D
just a little friendly competition hehe watch out chillen im following your footsteps!
 
Proteinboy said:
thankyou, sincerely chillen.
youv been a real role model for me man...i still remember how you helped me out of my rut back when i hurt myself.
plus, im training to be stronger than you ;D
just a little friendly competition hehe watch out chillen im following your footsteps!
Click to expand...


I remember this was a rather tough period for you. The main thing in all we discussed about the situation, is that you had the spirit within you all the while to see this problem through. You have always had it, and at the time you just had to reach in and take it.

And, look at you now. Stronger, better, and an undying spirit.

You are stronger than me, and you are stronger than your limitations.

TheGooch and I are starting a diet and training journal on Monday. It's going to be some serious business. We won't be messen' around. We are very compatible in this regard. I just wanted to let you know so you can peak in with dietary/training comments once in a while. I am still keeping the COL, separately.


Shake and bake it, baby!

Best wishes


Chillen
 
Awesome training, bro! How long did each training session take on average? I think I need to start this again over xmas, but I probably won't be able to deadlift though, but I think I can squat heavy again, my back is getting better.
 
thanks, guys~
each training session took around 1-1.5 hours. if i go past an hour, i usually start sipping orange juice with some whey.
i think im doing the 20 rep squat routine next :D
either that or another russian squat routine. both are 6 weeks. i will be using strict olympic squats, and i will start another log :]
 
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