Russian Squat Journal

[salemlot]

I thought this was the Smolov squat routine....

http://www.dragondoor.com/articler/mode3/80/

I did day one today of the Base mesocycle and already I want to quit but I won't! I need to get my squat back up around the 505 range or more. Hopefully that links works.

 

[blut wump]

I thought this was the Smolov squat routine....

http://www.dragondoor.com/articler/mode3/80/

I did day one today of the Base mesocycle and already I want to quit but I won't! I need to get my squat back up around the 505 range or more. Hopefully that links works.

That's the infamous Smolov. 4 sets of 9 reps at 70% on day 1.

It'd be great if you put a log up. We'll cheer you along and grow vicariously from your lifting.

There's also a cut-down Smolov Junior but I'm having trouble finding it.

http://users.adelphia.net/~abcwkroy/SmolovFAQ.txt

 

[John19]

I hate to spoil the party, since nobody's run a journal on the Smolov before, but am I the only one wondering why you're attempting this at this point in your training?

Good luck anyway, I'll be watching too!

Yeah, you're right. A 5% gain in 6 weeks should be easy for where I'm at. It looks like its suitable for seasoned lifters who are already lifting heavy weights. So I guess I need to reevaluate what Im going to do instead. I could possible keep doing this program but instead of calling my squat max 116 I could call it 120-125 and go from there. What do you reckon?

I checked out that Smolov routine, thats insane.

 

[salemlot]

I don't know about writing my log online, I tried it once and got bored typing. Maybe when i finish the whole routine, i will post How much I gain on my squat. The routine today called fpr 280 for 4 sets of 9 it almost killed me. The first 3 sets was ok, when i got to the 4 sets i was so out of breath i couldn't breathe so i rested for 20 mins, and still i was out of breathe i'm sure on the last set a couple of my squats was high.

 

[blut wump]

Yeah, you're right. A 5% gain in 6 weeks should be easy for where I'm at. It looks like its suitable for seasoned lifters who are already lifting heavy weights. So I guess I need to reevaluate what Im going to do instead. I could possible keep doing this program but instead of calling my squat max 116 I could call it 120-125 and go from there. What do you reckon?

I checked out that Smolov routine, thats insane.

If you decide to stick with this routine then I'd suggest that you just be very flexible with the weights you lift. As you do your first couple of worksets you'll know whether it's simply too light and that you've already gained strength and you should add a little to the bar.

As to whether you should stick with it? I reckon you should decide whether you're enjoying it during this week. Once you get through to week 2 then see it to the end. Doing doubles and triples might not be the perfect approach for you at this time but you willl gain and you'll learn a lot about your capacity for high-intensity squats from a small investment in time and effort.

 

[John19]

I decided not to train today knowing that I had to fill in for a team member tonight (playing squash) so I played 2 games instead of 1. I was planning on upping the weight to 96kg for 6 sets of 3. I'll just do this on friday and start week two on monday (skipped week 1 day 3) with 96kg for 6 sets of 4.

 

[elitft_bouncer]

Yea, I've also seen the 6 week russian as well as the smolov a while back. I've done korte's before. Not too bad. Though my bench didnt go up as much as my other two lifts. I'm also doing the 6 week russian as well. I'm only going to squat (no assistance) and see how well my squat goes up and tell you guys. If all goes well, I might do another cycle but for bench instead with squat assistance. OR I might try the smolov but that one looks a bit scary.

 

[John19]

Week 1 Day 3

Squats: 96kg for 6 sets of 3

No dramas here with the squats being relatively easy, except that my knees were a bit sore between sets and afterwards. This doesn't happen all the time and I can't figure out why. Anyone else have the same problem? On monday Im scheduled to do 6 sets of 4 on 96kg. I also tested my bench today getting it up to 100.5kg for a pr.

 

[silver_shadow]

Week 1 Day 3

Squats: 96kg for 6 sets of 3

No dramas here with the squats being relatively easy, except that my knees were a bit sore between sets and afterwards. This doesn't happen all the time and I can't figure out why. Anyone else have the same problem? On monday Im scheduled to do 6 sets of 4 on 96kg. I also tested my bench today getting it up to 100.5kg for a pr.

did you warm up enough?

 

[John19]

did you warm up enough?

Possibly not. I did two warm up sets; 66x5 and 81x5. I'll spend more time warming up next time and see how i go.