Finished my first week of the SMOLOV squat program

[davidjr74]

My max ATG squat is 175 pounds. Heres my first week (just listing the squatting; not my upperbodylifts or anything else I did thats in my journal)

Thursday, Jan 24:
4x9x120

Sunday, Jan 27:
5x7x130

Wednesday, Jan 30:
7x5x140

Thursday, Jan 31:
10x3x150

So thats 4 squat days in 1 week. I squatted today and yesterday. I think my legs, especially my hamstrings, are gonna be dead tommorow....

Incase you wan't the link:


Programs pretty cool; it challenges you especially if you have a weak squat like mine and the sets and rep are always different so your never gonna get bored. The first 3 weeks is just a base cycle too.

 

[evolution]

Good luck on this. Keep the eating and sleeping up. There are a lot of people who've gotten burned out and hurt doing this program.

 

[tonymcclellan]

Looks cool. Definitely keep us updated.

 

[Karky]

are there any other lower body lifts in that program?

 

[davidjr74]

are there any other lower body lifts in that program?

It didn't mention anything else but I work my hamstrings using the romanian/straight leg deadlift and I work my calves as well.

I gotta squat again tommorow.

Surprising I am not as sore as I expected to be. Just a little stiff in the Hamstrings and thats it.

 

[davidjr74]

I did a little more research on this program and apparently its very advanced.? So now I am getting kinda confused.

This program is very useful for breaking plateaus and I don't think I am in a real plateau to be using this program.

I'm thinking about doing a rotation for 5x5, 10x3, and 3x10. I could squat 3-4 times a week and then when I finnally plateau I could use this program to break the plateau and keep going.

Still kinda unsure; because this program is really fun.

 

[tonymcclellan]

Dont give up you panzy.

 

[davidjr74]

Dont give up you panzy.

lol I'm not sure if I am better off with this or a 5x5, 3x10, 10x3 rotation.

 

[davidjr74]

Alright. Once I get my squat to 1.5x my bodyweight with good form all start Smolov. That is about 280 pounds for me.

The program is 13 weeks. So I want to get my squat to 280 pounds by the end of April so that way I can follow Smolov for the rest of the offseason. Smolov can get your squat up 50-100 pounds if you get enough sleep, rest, and eat big.