Smolov Cocktail

[Ian Kay]

I'm a crappy squatter, and I'd like to change that.

It's been a while since I kept a training log here. I just didn't always have time to update day-to-day. With that in mind, this log will probably be a 1-2 times a week update, rather than day by day.

I've wanted to tackle Smolov for a quite some time, but injury issues kept me away. Well, my shoulder, my back and my hip seem to be good, so why not now?

I have not been able to consistently squat in well over a year. I feel like a beginner! That's ok though, slow and steady wins the race, and I'm in no position to rush.

I'm using this as my guide to the program:
Smolov Squat Cycle

Today will be Day 6, and I'm already really sore. My bad left hip is extra achey, but not painful like it had been. Keep your fingers crossed!

I'm going to do frequent, low-volume maintenace on everything else.

Anyhow, any encouragement, tips, comments, etc. are very appreciated!

***Note that these first two weeks is not really about maximal lifting, but rather getting in volume and, for me, practice.

****Starting bodyweight: 175 lbs.

SUNDAY, Dec. 30

Squats (3 min rests):
10 x bar
5x95
5x135
3x8 - 185
2x2 - 205
1x225 (YouTube - hgf)

Db Bench Press:
2x5 - 80's

Neutral Grip Seated Rows:
5x160, 5x180

various external rotations, hanging ab crunches

10 mins walking on treadmill: grade 5, speed 3.4

MONDAY, Dec. 31

Squats (3 min rests):
10 x bar
5x95
5x135
3x8 - 185
2x2 - 205
1x225

Close-Grip Pin Presses:
7th pin
10x135
8x185

various shoulder rotation work. REALLY sore today.

TUESDAY, Jan. 1

Squats (3 min rests):
10 x bar
5x95
5x135
4x5 - 195
3x205
2x2 - 225
1x250

Feeling strong but slow, lethargic and spacey. No pain.

[Frank.S]

Smolov is one nasty bitch.. to say it lightly

When you finish it, you will surprise yourself in the squat no doubt.

[Ian Kay]

WEDNESDAY, Jan. 2

Alternating Barbell Reverse Lunges (60s Rest)
4x12 - 95

Db Protractions 2x15 - 45
Overhead Barbell Shrugs 2x15 - bar

THURSDAY, Jan. 3

2-Bar Holds:
4x30 secs - 95
1x20 secs - 95

Dumbbell Front Lunges, one leg at a time (2mins rest):
2x4 - 60's
2x6 - 50's
2x8 - 40's

Db Bench Press:
6x65's
4x90's

Db Chest-Supported Rows (90s rest):
3x8 - 60's

10 mins walking treadmill, grade 5, speed 3.5

Feeling good. Minimal soreness.

[Ian Kay]

Originally Posted by Frank.S

Smolov is one nasty bitch.. to say it lightly

When you finish it, you will surprise yourself in the squat no doubt.

Ah! I just went to your log. I didn't know you had been doing Smolov. Very cool. I'm doing the intro micro-cycle which you skipped. I hadn't really squatted in a LONG time, so... anyway, we'll see how my back holds up!

I'm doing quite a bit of foam rolling on the quads and ITB, and will be adding some gravity-boots decompression from time to time.

[Mahler]

Ian,
I'll be watching with interest. I am planning on doing Alwyn's Deadlift program adapted for Squats. Great to see you posting a traiing log. Best of luck, my friend.

[Kevin T.]

Good luck man! I'll be watching this log as well. Looking forward to trying out Smolov in the summer.

[Ian Kay]

Thanks guys. It's gonna be fun to do a "hardcore" routine!

FRIDAY, Jan. 4

Barbell Front Lunges (2 min rests):
10x bar (each leg)
6x95
6x155 (I wasn't getting the "maximal stretch" that is called for, so I backed off)
3x6 - 135
2x8 - 115

Overhead Barbell Shrugs: 2x15 - 65
Db Protractions: 2x15 - 45

A little wobbly, a little foggy-headed from the cold, but nothing unbearable. Looking forward to a day off tomorrow!

[Andrew G]

Good luck Ian.

[Ian Kay]

Originally Posted by Andrew G

Good luck Ian.

Hey, thanks man! Still hiding away somewhere in the Middle East?

[Mahler]

Don't forget. Plenty of vodka for that cocktail

[Andrew G]

I'll be home at the end of the month and will be sure to stop by the gym.

[hard_rox]

Glad to hear you've recovered enough to tackle squatting again, Ian. I did the program a year or so ago and had great results. I'm sure you'll be pleased.....once the pain is gone.

[Iamjennmedic]

Great so far Ian. Given all the challenges you have had it is great to see you get to this point. If you don't over reach you will do awesome on this program. It gives me the itch to try it myself (someday ) Good luck and keep your head.

Jenn

[Ian Kay]

MONDAY, Jan. 7

1pm:
Squats
2x10 - BAR
5x95
6x135
2x6 - 185
2x205
3x2 - 225

Very tight and slow today. 2 days off in a row, trying to get over this cold, left me a little out of it. Oh well.

8:30pm:
Pin Presses, 7th pin
Close Grip 3x6 - 185
Wide-Grip 3x6 -205

[Iamjennmedic]

Good job. Take it easy til you get over the cold, trust me I know how it feels. Remember what I said about over doing things esp when you are sick. Infection don't care what you wanna squat it just wants to knock you on your ass!

[physeek]

Didn't you have shoulder issues a while back (impingement?) Hows the shoulders holding up w/ pressing esp. wide grip?
It's good to see someone that had injuries work on rehabing them (I/O and MM if I recall) and progress back to challenging lifts.

[Ian Kay]

Originally Posted by physeek

Didn't you have shoulder issues a while back (impingement?) Hows the shoulders holding up w/ pressing esp. wide grip?
It's good to see someone that had injuries work on rehabing them (I/O and MM if I recall) and progress back to challenging lifts.

I did have those problems. Right shoulder, left hip and some lively erectors - squatting was killing my left shoulder, with pain shooting down my arm, and my hip would collpase in, which led to knee and lower back issues. Fun stuff. It's holding up very well with these lifts though.

Since I'm doing SO many damn squats, plus the pressing, I'm doing quite a bit of overhead shrugging, protracting exercises and foam roller work (including thoracic extensions). I'm maintaining the mobility I gained over the last year.

[Ian Kay]

THURSDAY, Jan. 10

Squats
2x10 - BAR
5x95
5x135
3x185
3x205
3x3 - 225

Feeling a bit healthier here. Cold is starting to break. Low back is a little tight and twingy, but not terrible. I held back a little, as per Jenny's suggestion.


FRIDAY, Jan. 11

(a1) Db Chest-Supported Rows 3x6 - 75's
(a2) Db Bench Press 2x4 - 90's, 6x90's

(b1) Chinups 2x10 - bw
(b2) Db Single-Arm Push Press 2x12 - 50

Various scap and rotational work.

Treadmill, 10 mins at 5Grade, 3.5 Speed

This went well. I could've pushed a little heavier, but I'll wait until next week to see how I feel with 4 days of squatting!