Building That Squat

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I’ve decided that my squat isn’t near strong enough. I need to do something about it.

There is an old Russian coach who had a ‘foolproof’ (except the soreness and discomfort) way to build your squat by up to 100lbs in a short period of time (13 weeks to be exact). His name was Smolov, and his squat protocol is now famous in the training world.

If you want to try it, google Smolov Squat Program and go to the link from stronglifts.com, they give you a spreadsheet all setup with the weights you’ll need based on your 1 rep maximum.

I have hit 365lbs before on a full-squat, but haven’t done anything heavy lately due to training ADD…so I decided to go conservative and set my max at 335lbs to start. Half way into the program you retest your max to adjust the weights for the 2nd half, so if I was way off, it will be corrected there.

Basically, you start with 3 straight days of high volume squatting, then a few heavy singles and doubles the following week before hitting the grind. This is 3 straight weeks of squatting 4x per week.

Saying i’ll be a little stiff and sore is an understatement but I think it’s the price to pay to really boost up my lift.

Strength truly is the gateway to higher levels of athleticism, so I want to be well over a 2x bodyweight squat.

I am done the first two days, starting the 3rd day tomorrow.

I will try to keep you guys updated to my progress regularly.

At the same time, I am trying to build the strength of my bench up as well…I’m using my own programming for the bench portion though, so we’ll see how it goes…good results so far starting this week off…

 

 

It’s About Getting Better!

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One Response to “Building That Squat”

  1. […] how will this look? earlier this year I experimented with the Smolov Squat Program, which is a great example of […]

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