Very few movements require the same degree of dedication, desire and determination as heavy squats. Squats are more than a physical strength builder and may be the only movement that builds a person’s character. Life is about standing up AFTER a heavy load takes you down.
Full Smolov Squat Routine
start weight: 207kg
Intro week 2/day 3 / Fri. 1/13/2012 weights will be in Kg.
Day 3: warm ups, and work sets @ 145kg 5x, 156kg 5x, and 176kg 5x /Work up to 85%×5
Full Smolov Squat Routine
start weight: 207kg
Intro week 2/day 2 /Wed. 1/11/2012 weights will be in Kg.
Day 2: warm ups, and work sets @ 145kg 5x, 156kg 5x, and 166kg 5x /Work up to 80%×5
feeling: Rested and restored. I should note that my knees have been pained but not anymore pained than if i was squatting once a week.
Full Smolov Squat Routine
start weight: 207kg
Intro week 2/day 1 /Mon. 1/9/2012 weights will be in Kg.
Day 1: warm ups, and work sets @ 135kg 5x, 145kg 5x, and 156kg 5x /Work up to 75%×5
feeling: Well rested after spending all weekend resting. Again Excited for the upcoming week of work.
Finished the first week of Smolov, first transition week is 3 days in a row of squatting. I feel awesome!!!! kept up with my other workouts and started a new Wendler cycle and feel very strong. I feel like my hormone levels are going through the roof.
a.m.
Smolov
p.m.
Over head press 5/5/5 65/75/85%
bar 3x5
95lbs 5x
115lbs 5x
125lbs 5x
145lbs 5x
160lbs 5x
180lbs 3x5
125lbs 5x10
Full Smolov Squat Routine
start weight: 207kg
Intro week 1/day 3 /Thurs. 1/5/2012 weights will be in Kg
Day 3: 145kg/4×5 156kg ×3 166kg/2×2 187kg ×1 aka. Day 3: 70%/4×5 75%×3 80%/2×2 90%×1
