[SmashiusClay]

Originally Posted by Wild Dan Hibiki

links to smolov?

im doing 5 x 5 squats once a week, sldl 5 x 5 another day and single leg squats/lunges on day 3. hopefully that'll tip me over my plataeu

My Smolov Squat Experiment: A Strength Training and Powerlifting article from Dragon Door Publications

Basically you squat 4 days a week with insanely high volume.

[bad_coupon]

Originally Posted by Wild Dan Hibiki

links to smolov?

Smolov Squat Cycle




Smashy, are you going for the complete 13 weeks or just a 4-week cycle?

[SmashiusClay]

Originally Posted by bad_coupon

Smolov Squat Cycle




Smashy, are you going for the complete 13 weeks or just a 4-week cycle?

I'm planning on doing the whole thing, we'll see if my hamstrings are with me by the end of it.

[bad_coupon]

Good luck, then. You know you'll need it.

[mettalhead]

Team Pump?

You do realise this is a squat contest not a curl in the squat rack contest. Bunch of Metros

[ratman201]

Originally Posted by SmashiusClay

My Smolov Squat Experiment: A Strength Training and Powerlifting article from Dragon Door Publications

Basically you squat 4 days a week with insanely high volume.

I know I would never be able to recover from that being on my feet 12 hours a day as it is. Anything similar with a little less volume out there?

Edit: nevermind I figured out what I'm going to do.

[Urban]

I'm going to rock the smolov. I think If I can make it through day 1, I'll be good for a week... if I can make it through week 1, I may be able to the first cycle... this all hinges on the first day NOT crushing me... we'll find out on monday.

The smolov articles don't discuss any upper body work though. I was thinking of keeping that really simple: pullups + DB press/db ohp superset robbie robinson style twice a week just for maintenance wherever I feel it won't interfere with squats. I don't anticipate having a lot of (or any) energy after these workouts. Any thoughts? I just have some caveman posture issues I don't want to get worse.

I guess the way I see it, surviving the smolov is about recovery and fortitude. At this point there's little I can do about the fortitude, if it aint there it aint gonna be. The least I can do is lock in the recovery:
-Contrast showers
-Lots of food (8+ servings of veggies, 200+g protein per day, post workout carbs, 4000+ calories per day)
-Appropriate supplementation (peri-workout shake, 10 fish oil caps daily, 5g of creatine daily)
- about 5 minutes of post workout light cardio.

I miss anything?

[ratman201]

Originally Posted by Urban

I'm going to rock the smolov. I think If I can make it through day 1, I'll be good for a week... if I can make it through week 1, I may be able to the first cycle... this all hinges on the first day NOT crushing me... we'll find out on monday.

The smolov articles don't discuss any upper body work though. I was thinking of keeping that really simple: pullups + DB press/db ohp superset robbie robinson style twice a week just for maintenance wherever I feel it won't interfere with squats. I don't anticipate having a lot of (or any) energy after these workouts. Any thoughts? I just have some caveman posture issues I don't want to get worse.

I guess the way I see it, surviving the smolov is about recovery and fortitude. At this point there's little I can do about the fortitude, if it aint there it aint gonna be. The least I can do is lock in the recovery:
-Contrast showers
-Lots of food (8+ servings of veggies, 200+g protein per day, post workout carbs, 4000+ calories per day)
-Appropriate supplementation (peri-workout shake, 10 fish oil caps daily, 5g of creatine daily)
- about 5 minutes of post workout light cardio.

I miss anything?

I downloaded a squat spreadsheet. Lots of volume so I was thinking just 3x5 on ehte bench, ohp, bor and pull up once a week each. Then lots of food, fish oil and shakes on top of it.

I have the posture issues too. Since I can't BS until I build some boxes, I think I'm going to bust out a FS & RDL centric program for the next month with lots of prehab and posture work in there.

Ok I'm off to look for a cheap Olympic weight set. Peace. Remember it's not important what program you use, just so long as we crush the other teams.

[Wild Dan Hibiki]

someone hook me up with a killer av

[SmashiusClay]

Originally Posted by Urban

I guess the way I see it, surviving the smolov is about recovery and fortitude. At this point there's little I can do about the fortitude, if it aint there it aint gonna be. The least I can do is lock in the recovery:
-Contrast showers
-Lots of food (8+ servings of veggies, 200+g protein per day, post workout carbs, 4000+ calories per day)
-Appropriate supplementation (peri-workout shake, 10 fish oil caps daily, 5g of creatine daily)
- about 5 minutes of post workout light cardio.

I miss anything?

Sounds a lot like my current plan -

1. 250g+ of protein
2. fish oil, glucosamine and chondroitin
3. creatine
4. beta-alanine
5. simple carb and hydrolysed whey shake after training
6. High rep supermans, leg extensions and leg curls immediately after working sets
7. long walk on off days
8. no lifting under 5 reps for any other lifts + low volume

Fortitude can be helped along with correct music selection, make sure you take your log along with you and tick sets off as you go, if ou xcan find someone to train with you do it, I'm bloodyglad I've got someone to suffer through this with me. which brings up my second point CAN WE DRAFT ROB INTO OUR TEAM AS WE'RE ONE SHORT ANYWAY?

I'm not happy with taking unilateral action with regards to bringing him into the team and would like to hear from you guys, bear in mind - I want something extra to help motivate him, I will get him posting on here, he's still making noob gains and he can really bring up our team total.