SMOLOV SQUAT Routine | 365 - 425lbs | Full Program Breakdown+Squat Motivation (60 lb INCREASE!!)
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- Опубліковано 16 жов 2024
- Full run-through of the Smolov Squat Program
Another tip- Get SLEEP
I later found out that monkeys don’t really eat bananas lmao, but you still should
Insta: Dante_x_williams
MAKAVELI*MOTIVATION- Tom Platz- 15:22
I ran this program and got almost the exact same result. I went from 385lbs to 440lbs. The intense phase was torture on my soul.
your form improved a lot over the program. Insane effort bro, I understand your difficulties as a tall lifter
Some of those 3 rep sets towards the end looked so brutal!!!!
Jeffery Lord extremely lmaoo
I’m currently running Smolov jr and it’s actually not bad. The stress level can be high due to lifting heavy but if you been lifting for a long time, it would be okay.
I am used to squat volume and on week 3 and don’t find it bad yet. Haven’t heard much from women who have done the program
Currently wrapping up week 2 of base Meso phase. Appreciate your documentation. Nice to see someone putting in work and their efforts paying off. Continued success!
kayel1792 ty bro good luck to you!
How’d it go
Around 7:30, you say not to stretch prior. I’d strongly argue that loosening your ankles, knees and hips prior to squatting is going to massively help you hit depth, maintain proper form and prevent injury. As a 45 year old man, you will appreciate that later in life.
respect thanks for sharing your experience ... people are commenting on your squat form being bad , but honestly i think considering that youve been training 2 years your form is all right and not that bad ... I'm sure youll imrpove a lot more in the years to come. I train people i think part of it is the form and good technique ... but another big important part is the mental toughness and being able to get through a program like this for example. If you can have that toughness its important; im sure youll get to add a lot more to this man, all the best
Thank you man I really appreciate that🙏 were still working💪
@@DXTW you'll be amazed by where you get to by year 6 year 7 and beyond .... also I recommend competing and tring a powerlifting competition for fun (even if you may not have considered it seriously)... its definitely fun to try and everyone i know whos done it has at least enjoyed the experience. bet you could put up some great numbers man.. all the best
Yo I just started this program yesterday and looking forward to the results. Started with 405 lbs for 2 reps [PR] and hoping to get anywhere on or below 495 lbs. I'm actually doing a deficit but I'll manage my intake as I go on with the routine. Glad you made progress my friend.
Efini_Munoz good luck homie
Howd you do
As I am watching him get further into training...his form is breaking more and more and I am seeing an apparent quad drive and lat strength weakness under heavier loads with his hips hinging back and his elbows flaring up.
Just a nice way of saying his form looks like absolute shit
@@Alecks_Martyn 😂
Yea I agree. Dude is strong af, but those hips keep shooting up and moving back further while driving out of the hole and it leaves the back in a compromised position. Loses tightness in the lower back which causes the upper back to drop.
@@joeschmoe435 losing tightness in the upper back and core causes the back to drop and have a stripper fault.
Great works. I’d say invest in some squat shoes to help out your knees/ankles. Looks like your pronating at the bottom of your reps.
Good informative vid. Do you think I could skip the phase in part? I have already been squatting 2-3 times per week and generally lift heavy for around 5-8 reps
Yeah id say you can skip it if your already squatting frequently I just did it for the sake of the vid
Good tips completed this once and got me from 200kg to 220kg now im starting again and just completes my first week without a belt , maybe i will post new max
How did it go?
How long and what do you do during the switch phase?
Do you also hit upper body during Smolov program?
You should work on your upper back strength, switch to low bar, leave your belt like a finger from being too tight, doing the opposite results in loosing tightness and rounding your back, also good morning the way up, you are tall so low bar reduces the torque on your back, learn to brace into your lats, ribs down, squat university stuff. Really consider these things, leave the plates down and work on your form. Amazing work btw, might try the program
The caloric surplus is probably for people around 18% or lower. But if people are around 22%+ may not need a surplus. but definitely not a massive deficit.
Joelus Maximus yea u right
for the intense phase, do you use your new 1rm or the original?
lmfao nevermind i just finished the video
Mad respect to you man. Im gonna have to try this one I think.
I'm doing smolov for bench and squat. Hard but is working for both.
Josh Coup awesome bro🙌👌keep pushin
How did it go?
Dante brah- love this content but your form deteriorates over the 14 minute mark. Please fix it and get some glute work done
I hear u bro Ive been doin a alot of back off beltless training on my cut to get my core and erectors stronger so well come back with better form but the 425 was depth at least lolol
Respect for pushing through bro, but this might be the most fucked up form I've ever seen.
😂 every master was once a beginner I recently hit 445 with much improved form👌
haha it is, but eh mine used to be about as bad if not even worse LMAO like when i hit me 435lbs. What a grinder, but jesus christ that wasnt even a squat at that point, i did a good morning LOL
@@DXTW let’s see it.. easy to talk it up coz the guy basically destroyed your ego
@@ChinChillR63s I have a video hittin it brotha
@@DXTW drop the link
I have that same PR belt but in desert camo. I’m running Smolov Jr bench and Smolov Squat together. Thanks for this information it is helpful. 🏌🏿♂️
great progress man! how is your lifts today? my deadlift is now 550 and squat 375... i ll start smolov on monday. hope i ll get 405 at least in the end!
Do u think its bad to run Dl, bench and squat with smolov at once?
Like at the same time?
You should absolutely NOT do Smolov for the deadlift. The deadlift is a full-body exercise and it'll take a toll on your body, especially your spine/lower back. I'm sure you can do Smolov for the squat and bench at the same time, but knowing how hard it is, you might just end up failing more because of the fatigue. I'd just do one and then the other. Try bench first, then squats.
How did you keep your squat gains afterwards?
Lost strength after cause I cut and was in quarantine but I recently hit 445 with much better form than the 425
With all due respect, you really need to fix the issue of the chest collapsing forward on the way up under heavy load.
bro are u doing good morning squats on purpose ?
NAZ nah my back was just weak then lmaoo
@@DXTW oooo tuf but u got heavy weight
Did ur bench or deadlift #s drop from this
I’m sure his deadlift hasn’t. If anything it should’ve increased being that this program gave him more strength and power. Typically squat strength transfers to deadlifts quite nicely. Bench however maybe did get weaker if he wasn’t hitting it at all during the program
What he said👆
i know this video is a few years old, but lots of people in the comments knocking your form.. for a taller guy, your form is fine. yes, its not 100% textbook perfect, and there's always points to improve, but it looks like you made it through the program so clearly it works for you. I guarantee not a single person knocking your form has ever tried a program this intense, otherwise they'd understand how hard it is to maintain perfect form when you're so fatigued. A little form deviation is fine and should almost be expected to a degree at higher intensities (especially when frequency and fatigue are high). To anyone watching this thinking "his form is off," or "he's going to hurt himself," that's the mindset that's going to keep you from ever getting as big and strong as you wish you could be. You have to push yourself. You have to be willing to let things fall apart just a liiiittle bit, because otherwise you aren't pushing yourself hard enough. This isn't ego lifting, this is just brutal, hard fucking work. Hot take, but those who know, know. You don't train like this all the time, but there's a time and a place where you have to step on the gas and grind beyond where you thought your limits ended.
Beautifully worded ty
good work but you need to work on getting your chest raising with your hips at the same time :)
This is facts. Form is key
some of those looked a bit like good morningish squats.
Work on your ankles...they are fucking up your knee and hip tracking from being even stronger.
Any work on the days not squatting?
TheJohnnystockman yea I did bodybuilding work for chest and back without the compounds
Dante Williams right on. I might just do light conditioning and core. I’m harbouring a shoulder/right pec injury and legs is pretty much the only thing I can do seriously right now.
Thanks for info
TheJohnnystockman thats the way bro 👌gains can be made even through injury just do what u can and never stop pushing🙌
How long did you rest in between sets?
Like 5 min
try to get the bar lower on your traps, not to the point of low bar squat tho just a bit lower than the high bar squat.
you said you were hamstrings dominant, the bar set in that position or even in low bar squat position might be a better squat form for you...
also, try thumbless grip on that bar, it will help with your wrists being in a less awkward position.
9:57 I would focus on fixing that squat form, I would not consider myself being expert by any stretch of imagination but you obsiously put more weight on your right leg and squat unevenly. Used to happen to me on 1RM max. Just keep an eye on it + on some of the other squats its becomming more and more obvious... 15:57 these squats are becomming good mornings, the other thing is your squat debth you are basically quarter squatting
Maikell Ik def Ive worked on my glute and core weakness since then so my forms better now👌
Where's the "sh" in smolov lool
You don’t have to base your percentages off of your PR. In fact it’s probably better to take 10-15lbs off of your new max to ensure you’re able to get through the intensity phase. Especially since 405 for you was such a grinder. That’s probably why you failed some of your sets. Congrats on your success with the program though. That’s a pretty big jump in strength.
Terror Zone Ty man 🙏 I like the challenge lol
Lmao for anybody talking his form lol go to 19:30 lmao that man form was on point idk if it was because that girl was there but that man was going hard 💯😂😂
1 rep does not outweigh all the others being shit; he is further reinforcing bad motor patterns and getting only limited success with residual risk of injury increase over time. If he doesn't fix it, he will be done in a few years. Gotta have the perfect form before you load the weight up otherwise it's pointless. I can speak to it, my form isn't perfect but it's definitely something I have worked at over time...and I was squatting another 100ish pounds over this guy...and I am 6'4... LOL
Eric Bishop it was JUST a JOKE BRO I feel where your coming from though
shmolov
Bug's 10s 😂😂 I got roasted for this already by my friend lol
Went from 115 to 405 in a year
Yeah nobody asked
@@justinthomas9037 Oh, you're jealous. No other reason to respond to something nobody asked...
@@DKLONGHORN yeah you just decided to chat without anyone asking you kiddo
@@justinthomas9037 It is obvious you're looking for attention. Just trying to see how much attention you want.
I care how did it go?
Holy shit I would recommend lowering the weight and keeping strict form. Definitely gonna hurt yourself mate
I don’t think you NEED to be on creative at all? Idk where that’s come from but yeah great video
You’re right you don’t but if your running a high volume program like this creatine gives you more energy to complete reps and you’ll fatigue much slower and thx man
Gotta fix that form lol
Jordan Taing im 6’4” and form breakdown is inevitable when fatigued from squatting 3-4 times a week but we can only get better bro right
Andrew Craig completely agree high bar is harder for me but Im tryin to develop my quads more so ill do it even if its harder or put up less weight
@@DXTW highbar is always harder and it doesnt matter if your 6.8 or 4.10 form breaking down is just an ego thing + all your squats in the later half was way above paralel which makes it hard too see your true progress during the program
Coach Randy well for one yes height does matter taller people have longer ROM for all powerlifting lifts so its always gonna be harder. Id agree some of my squats werent parallel but most were if you look in the mirror its just the angle and my 425 was 100% depth so it doesnt really matter but its not ego I dont lift to impress people I just wanted to push through the program appreciate the input tho
@@DXTW by american standards that 425 might be okay but it wasnt bellow paralel and no just cuz ur talller and have a longer liftingway doesnt change the fact that ur form gets fucked up.
and no taller people are not weaker in powerliftin, taller people have naturally more muscle mass on their body so ur just making shit up.
bad form and you blame ur genetics on it.
Need to work on stricter form! You are not going to parallel. 3/4 squats.
Indeed they were lol
@@DXTW What ever you want to tell yourself. Criticism is hard to take but I am a certified trainer! You are also overtraining on squats. Adding front squats and dumbbell lunges and deadlifts will help your form! Your form is not good!
@@bigdadjorel7151 yo bro I just agreed with u lmaoo
@@DXTW these people in the comment section don’t even lift bro funny how they are the experts don’t listen to them none of them can’t even squat 405 in here
Haha "Shmolov"
That form is so dangerous 🤣
Fact lol workin on it
Hella strong, Form on 💯 , hard work!
Nobody should be recommending such an intense program when they can’t even hit good form.
Bad form equals no jacked legs, just very tight ligaments
I agree the form was bad but I never recommended this. If people want to run it I just wanted to give some tips on how to push through it
Dang. Nothing but form nazi's in the comments
your feet colapses on every squat :( i cant watch :(
Ged0 lmaoo u dont have to yk
sHmolov... lol nice pronunciation. Do you also say sHnake? it's freaking SMOLOV. They same way you'd say small love. Infidel.
haha