Today is day 1, week 1 of the Smolov squat program I am going to run. For those unfamiliar, feel free to read a bit about it here:

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

*NOTE: I do not expect to add 100lbs to my squat, but 50-60 lbs. is very attainable from all the other reading I have done.

As recommended by someone who has done this program before, I am doing the lift calculations by basing my lifts at 30 lbs. lower than my max (Max: 380 lbs., 5 inches below parallel).

Screenshots for the first 6 wks:


I am going to repeat wk. 1 for wk. 2 to continue getting accustomed to the amount of volume.




Screenshot for the 'Intense Mesocycle' based off of 380 lbs. (hypothetical gain of 30 lbs.):



Just curious if anyone here has ran this program before? Any other tips you may have would be appreciated.


[This message has been edited by chemical toilet (edited 6/11/2012 2:25p).]

Unfortunately, I'm not strong enough to start Smolov.

Hopefully one day Smolov will be appropriate for me.

Keep us updated. Been thinking about smolov jr for bench

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Keep us updated. Been thinking about smolov jr for bench

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I will be running Smolov Jr. simultaneously. I can post weekly updates if anyone is interested.



[This message has been edited by chemical toilet (edited 6/11/2012 2:24p).]

quote:

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Unfortunately, I'm not strong enough to start Smolov.

Hopefully one day Smolov will be appropriate for me.

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Check out this link for 5/3/1 if you are wanting to build strength. Highkly recommend it.

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

On second week for both the squat and bench. Feel good on both. Icing my knees about 2-3X's a day and stretching/foam rolling twice.

Bought some Elite FTS Heavy knee sleeves for once the heavier sets start.

Have done pull-ups twice. Don't plan on doing anything but squats, bench, pull-ups, and stretching for the next 11 Weeks.

Caloric intake up to about 3,000 kcal a day and I have lost 3 lbs. Can't eat enough food or drink enough water it seems!

I've heard good things about Smolov. Keep us updated.

How did this end up? I thought about doing the intro cycle and base mesocycle to get my front squat 1RM up a bit.