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smolov squat program

squatting 4 times a week
i did something like this before, called bulgarian training, but it was only 3 times a week, 2 light one heavy
smolov seems to be pretty thourough squat days 4 times a week, taxing
 
go to dragondoor.com and look for the modded version. alot easier for a natural non-elite lifter to do. unles your elite and can handle that much volume dont do the original version.

your better off doing Dr Squats 80 day routine. which will work deads and squat and the volume is much more manageable.
 
I tried it but couldn't finish. It is a bit hardcore but doable. At a minimum it is a good program to try if you have not changed things up in a bit. Do not be disappointed if you progress at first and then hit a wall.
 
AEKDB said:
I tried it but couldn't finish. It is a bit hardcore but doable. At a minimum it is a good program to try if you have not changed things up in a bit. Do not be disappointed if you progress at first and then hit a wall.
Click to expand...
how far did you get into it?
 
thebadguy54 said:
Four days a week of back squats only (no front squats at all) isn't the best squat program out there IMO.
Click to expand...

just to break away from the monotony of 5*5 is why i'm giving it a rip.
i'm only a few days into it...i've made a few adjustments; i'm gonna go every other day, i don't want to sq back to back.
 
Look up Rippetoe's, Burgner's, or Hatch's squat programs. Those all seem a bit more reasonable than this one.

Either way, good luck.
 
thebadguy54 said:
Four days a week of back squats only (no front squats at all) isn't the best squat program out there IMO.
Click to expand...

tell that to the russian lifters and coaches who OWN all other countries in both squats and deadlifts
 
Bino said:
how far did you get into it?
Click to expand...

It was some years ago so, going off memory, I think I gave up after the start of week 1 of the intense phase. I have had great success with the Coan/Phillipi deadlift routine which uses a very similar progression scheme. If you decide to do programs like this I would suggest starting with 10 or more pounds less than your max. If you finish the program then start again with 10 or fewer pounds of your new max. This is what I did with the Coan Phillipi deadlift routine. I am sure chemical assistance would work wonders on a program like this and, given the origins of such programs, may be what they are designed for.
 
Bino said:
squatting 4 times a week
i did something like this before, called bulgarian training, but it was only 3 times a week, 2 light one heavy
smolov seems to be pretty thourough squat days 4 times a week, taxing
Click to expand...

Too much for me bro...I would break down.
 
fuck i don't know if i can make it thru this.
i'm still sore and i gotta squat today...really that seems to be the only problem with this workout...but i gotta be fresh in order to be strong in the rack, we'll see i may have to abort :(
 
Bino said:
fuck i don't know if i can make it thru this.
i'm still sore and i gotta squat today...really that seems to be the only problem with this workout...but i gotta be fresh in order to be strong in the rack, we'll see i may have to abort :(
Click to expand...

Good luck in your workout man...let the beast out!!!
 
DaveTSI said:
tell that to the russian lifters and coaches who OWN all other countries in both squats and deadlifts
Click to expand...


Don't forget that they are currently under suspension in at least three federations for failing drug tests repeatedly.

Cheers,
Scotsman
 
Scotsman said:
Don't forget that these programs are based on three things Bino.

1. You do nothing else but lift, eat, sleep, and lift again.
2. You are already an elite or near elite lifter.
3. You have a ready supply of chemicals to facilitate recovery.

Cheers,
Scotsman
Click to expand...

my point exactly.

these are elite lifters. look at the bulgarin and russain recruitment system. they take the best genetic potenital indivuduals from there society and only the best of them can handle the volume. its not meant for a natural lifter and normal genetic guy.

according the routine you are expected to fully recover before the next workout. very few people can recover with that much volume, not to mention it takes years to adapt to that level of volume and intesity.
 
I thought doing 5x5 with sets across was really painful when I did the Texas method. The Smolov program looks about 100x harder. I couldn't imagine doing a 10x3 THE DAY AFTER doing a 7x5. The week-to-week ramping looks really aggressive, too.
 
BigboyAl said:
my point exactly.

these are elite lifters. look at the bulgarin and russain recruitment system. they take the best genetic potenital indivuduals from there society and only the best of them can handle the volume. its not meant for a natural lifter and normal genetic guy.

according the routine you are expected to fully recover before the next workout. very few people can recover with that much volume, not to mention it takes years to adapt to that level of volume and intesity.
Click to expand...

i'm riding it till i fail
i'm not elite, but def have experience and proper training.
the worst that can happen is the pins catch it and i move on.
but so far i dig it, it's given me new inspiration
we'll see how it pans out
 
so far, i don't see the volume stopping me.
i seem to recover fairly fast...and although i'm not as fresh as i'd like to be before a squat session, i had no problem stomping thru the first week. i think i've got some good solid muscle mass/memory, i've been squatting once a week for about 5 yrs.
what i do see stopping me is the weight amount.
looking ahead, it's gonna be tough.
i based my weight percentages off of my raw single, and even with that number i'm unsure if i can do this.
nattyness is helping either
but i def feel rep strong after that week, good break from the same old boring gym routine
 
youll surprise your self, the weights will get easier. After a few weeks you should be getting used to squatting so frequently and youll keep getting stronger. Your squat is going to get hella strong, just make sure your getting alot of sleep and alot of calories/protein. You WILL overtrain if your not getting proper nutrition and sleep.
 
OK, I am jumping in as well. Tomorrow morning is my first set. I will likely start well below my max. I have my puke bucket ready. Updates posted here each evening.
 
AEKDB said:
OK, I am jumping in as well. Tomorrow morning is my first set. I will likely start well below my max. I have my puke bucket ready. Updates posted here each evening.
Click to expand...
i set my max by a raw single
if i start struggling i'll wrap up for the added boost
have fun with 4*9, that's what you and i will do tomorrow
fuggin sucks
 
DaveTSI said:
youll surprise your self, the weights will get easier. After a few weeks you should be getting used to squatting so frequently and youll keep getting stronger. Your squat is going to get hella strong, just make sure your getting alot of sleep and alot of calories/protein. You WILL overtrain if your not getting proper nutrition and sleep.
Click to expand...
yeah i'm not doing any other leg exercises except squatting
and cross country running 3 times a week about 25 miles total.
three weeks with nothing to do except eat, sleep and train at night
 
Used 250 as my max. My goal is to do ATG Oly style squats. First day was easy: 4x9x175. Then I committed a cardinal sin and deadlifted 10x1x400.
 
thebadguy54 said:
What is your real max bro?
Click to expand...

Squat? 375. I do not like squats and do not train them hard. I love deadlifts and have worked back up to a 525 max. Best ever training: 500 squat, 575 dead, 375 bench @ 205lbs.
 
the kid's got heart. good luck, 'bino. post up the exact details of your workout. start a log or some shit, if you don't have one.

you don't have serious doubts about running 25 miles a week while squatting 4 times a week?
 
jackangel said:
the kid's got heart. good luck, 'bino. post up the exact details of your workout. start a log or some shit, if you don't have one.

you don't have serious doubts about running 25 miles a week while squatting 4 times a week?
Click to expand...
word for word here it is.
used a raw conservative 1rm figure of 430
if you type it in here you can see exactly what's up
http://www.joeskopec.com/smolov.html

second week, wensday session today.
and i got everyother day, so it's more like a 8 day week as opposed to 7, where you would have to squat back to back
fuck that
and running cross country every day i'm not lifting...so far so good
 
Last edited:
2nd day:

Calculator called for 5x7x188. As I do not have 1 and .5lb weights I did 5x7x190.

Bino, what days are you actually squatting? Are you taking two days off between squat days?
 
AEKDB said:
2nd day:

Calculator called for 5x7x188. As I do not have 1 and .5lb weights I did 5x7x190.

Bino, what days are you actually squatting? Are you taking two days off between squat days?
Click to expand...
it is varying...i squat everyother day, i don't want to squat back to back
so a "week" of smolov is 8 days.
this week mon, wens, fri, sun
next week tues, thurs, sat, mon
 
Friday: 7x5x200
Saturday: 10x3x215.

Week one is over. The reps are starting to get to me but I got them all done. Now for week two....
 
So this program is nothing but squats?

Or in addition to whatever else you decide to do...
 
skyflyer231 said:
So this program is nothing but squats?

Or in addition to whatever else you decide to do...
Click to expand...
all i'm doing is squating for legs
nothing else..afterward i hit upper body
 
Bino said:
all i'm doing is squating for legs
nothing else..afterward i hit upper body
Click to expand...

I am doing some deads, dips, chins, and oly lifts but nothing too structured other than squats.
 
Week 2 day 2: 5x7x210

So far week 2 has been very easy. Perhaps I am already adjusting to the increase in reps and maybe I should have started with a higher weight. We'll see at the end of week 3.
 
Squats can get very boring! Today, Week 3 day 1: 4x9x205

This is the last week and I am ready to take a few weeks off of squatting.
 
Just an update for anyone interested. I finished the 1st phase and found the end of week three to be very easy. This week was the 1st of three weeks off of squats. I will increase my max for the formulasto 300lbs for the second phase.
 
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