Best Squat routine

[bleaknight]

Reaching new peaks has been increasingly harder and with most of my competition having at least a T cycle, I've been getting far behind in benchmarks.

I decided to start a new routine, regime, cycle or whatever is called to get to a new PR and stop getting those shitty weights all year round.

I am currently equating around 350 in a good day, which is pretty shitty in comparison to some of my buddies that have been lifting for half the time and already have at least 15-35 pounds more.

I have been reading about Smolov program and it seem pretty rough but quite effective.

has anybody done such program, or do you guys recommend a different one that gets new to that new level of strength.

I am 20 and have been squatting for around 3 years.

I finished full smolov a month ago, went from 73kg(160pounds) to 82kg(180pounds) bodyweight (out of control bulking) and got my squat up from 155-175kg(340-385 pounds) I had to cut the full program by 4 workouts though, otherwise i think I would've cracked 180kg(400pounds). My squat form definitely improved quite a bit and I am a lot more comfortable grinding reps beltless.

 

[joecolombia]

Reaching new peaks has been increasingly harder and with most of my competition having at least a T cycle, I've been getting far behind in benchmarks.

I decided to start a new routine, regime, cycle or whatever is called to get to a new PR and stop getting those shitty weights all year round.

I am currently equating around 350 in a good day, which is pretty shitty in comparison to some of my buddies that have been lifting for half the time and already have at least 15-35 pounds more.

I have been reading about Smolov program and it seem pretty rough but quite effective.

has anybody done such program, or do you guys recommend a different one that gets new to that new level of strength.

I am 20 and have been squatting for around 3 years.

I finished full smolov a month ago, went from 73kg(160pounds) to 82kg(180pounds) bodyweight (out of control bulking) and got my squat up from 155-175kg(340-385 pounds) I had to cut the full program by 4 workouts though, otherwise i think I would've cracked 180kg(400pounds). My squat form definitely improved quite a bit and I am a lot more comfortable grinding reps beltless.

Damn, that weight gain is incredible. Did you get to saggy? or smolov helped you gain more muscle than anything else?

It seems like Smolov always has at least a good impact on your form, regardless of the weight you lift.

So far my form has improved quite a lot, although I still use knee wraps after 225 due to my shitty right knee.

Tomorrow is I have to lift again and I couldn't be more excited. The only day that drains your will to lift is saturdays (aka 10x3 day) which is IMO the hardest of all.


Ill keep you posted with my improvements.

 

[bleaknight]

Reaching new peaks has been increasingly harder and with most of my competition having at least a T cycle, I've been getting far behind in benchmarks.

I decided to start a new routine, regime, cycle or whatever is called to get to a new PR and stop getting those shitty weights all year round.

I am currently equating around 350 in a good day, which is pretty shitty in comparison to some of my buddies that have been lifting for half the time and already have at least 15-35 pounds more.

I have been reading about Smolov program and it seem pretty rough but quite effective.

has anybody done such program, or do you guys recommend a different one that gets new to that new level of strength.

I am 20 and have been squatting for around 3 years.

I finished full smolov a month ago, went from 73kg(160pounds) to 82kg(180pounds) bodyweight (out of control bulking) and got my squat up from 155-175kg(340-385 pounds) I had to cut the full program by 4 workouts though, otherwise i think I would've cracked 180kg(400pounds). My squat form definitely improved quite a bit and I am a lot more comfortable grinding reps beltless.

Damn, that weight gain is incredible. Did you get to saggy? or smolov helped you gain more muscle than anything else?

It seems like Smolov always has at least a good impact on your form, regardless of the weight you lift.

So far my form has improved quite a lot, although I still use knee wraps after 225 due to my shitty right knee.

Tomorrow is I have to lift again and I couldn't be more excited. The only day that drains your will to lift is saturdays (aka 10x3 day) which is IMO the hardest of all.


Ill keep you posted with my improvements.

I definitely got fluffier, but a lot of people said that I just look bigger, especially on my lower body. I wouldn't be able to get through this program without bulking like that I reckon. My sleep schedule was on point too.

Definitely use all the gear you need to keep it safe eh, if i don't have my knee sleeves, my knees would've blown out for sure

 

[joecolombia]

Okay so Ive been doing this smolov routine for a couple of weeks and strength is highly noticeable. Im sleeping much more and i get hungry much quicker. I might be under eating but Im definitely gaining quite some strength. Some of my gym buddies are going to do this routine as well since they've noticed massive strength development in such short time.

On the downside, i feel really heavy while doing cardio or gymnastics related stuff. My lower back seems to be overworked. I started doing chest at least once or twice a week so I start developing my upper body as well and possibly start smolov with bench press in a few weeks.

The guy which I've always compared myself in the gym had a 295 X3PR, i did 5x7 with that same weight.

 

[joecolombia]

Smolov is awesome. Today i did 295lb for 9 reps, 4 rounds. It was tough on my lower back but my ass and legs are really catching the drift of heavy squatting. The program left me sore and tired for the rest of my workout but I achieved to increase my 2 rep max of power clean.

I actually reached my previous squat clean pr in the 2 rep max and got a 1 rep max power clean for 275lb, which is pretty good for me....

That got my motivation up since the heavy workouts were picking a toll on me.

Im on my last base week, and will test a new PR next week. Pretty pumped about it!

 

[EggsAndButter]

the breathing squat routine is awesome too, 2x20, first set is a warm up and second set pick a weight you can only do for 10 reps

then do three deep breaths in between sets, you should be nearly passing out by the end of the workout

"Super Squats" book goes more in depth.

 

[Plus Oultre]

Smolov is awesome. Today i did 295lb for 9 reps, 4 rounds. It was tough on my lower back but my ass and legs are really catching the drift of heavy squatting. The program left me sore and tired for the rest of my workout but I achieved to increase my 2 rep max of power clean.

I actually reached my previous squat clean pr in the 2 rep max and got a 1 rep max power clean for 275lb, which is pretty good for me....

That got my motivation up since the heavy workouts were picking a toll on me.

Im on my last base week, and will test a new PR next week. Pretty pumped about it!

Good progress ! Keep us updated.

 

[joecolombia]

My first part of the program is done. It is known as "base cycle" and it was pretty hard to complete. I am not sure if i might continue since i already reached my goal.

This program is fucking insane. no joke. I started off with a 335lb back squat and ended up with 415lb one. I did the 415 rep pretty smoothly but i stopped since i has not 100% of adding extra weight. Full on deep squat, almost 100 pounds heavier than a month ago.


I think I might start smolov for bench press, since i got lady pecs.

 

[realologist]

My first part of the program is done. It is known as "base cycle" and it was pretty hard to complete. I am not sure if i might continue since i already reached my goal.

This program is fucking insane. no joke. I started off with a 335lb back squat and ended up with 415lb one. I did the 415 rep pretty smoothly but i stopped since i has not 100% of adding extra weight. Full on deep squat, almost 100 pounds heavier than a month ago.


I think I might start smolov for bench press, since i got lady pecs.

Oooooooh.

 

[Steelex]

If you're not going to run a little test, you should probably eat more.

Try 3x5 twice a week.