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varunj17 private msg quote post Address this user
Hi All

I have been lying low a bit lately in terms of my log but still lurking around..

I have been trying to focus on Increasing my squat. Maybe it is a mental barrier but before my injury I was able to get my 2RM upto 105kg, but 3 months on and i cannot get past 100kg for 1 rep.

My question is has anyone followed any specific program with success in terms on building the quads up and building the strength as well. With programs like Smolov or any other.?
Post 1 IP   flag post
SRorhrbac0808 private msg quote post Address this user
My program is lift as much as you can, following week lift more. Works every time
Post 2 IP   flag post
varunj17 private msg quote post Address this user
how many times you squat in a week>
Post 3 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Currently twice a week. Heavy day and a speed day
Post 4 IP   flag post
varunj17 private msg quote post Address this user
what does your each day look like?

in terms of sets and reps?
Post 5 IP   flag post
SOLARSUPLEX private msg quote post Address this user
I had the most success with my squat following stronglifts 5x5. Mostly because i went from 0 to 100.... real quick....

If you are trying to gain more strength dont have a 'leg day' have a squat day.

Warm up. Do 4-6 sets of 5 reps x heavy weight. This should be weight that you want to ask somebody for a spot.

Long rest periods. Get yourself back to 100%.

Or just get on a program and work your way back up with progressive overload.

PHAT or 5/3/1 would work well.
Post 6 IP   flag post
TyrannosaurusFlex private msg quote post Address this user
Smolov is good provided your form is perfect.
Post 7 IP   flag post
SOLARSUPLEX private msg quote post Address this user
Quote:
Originally Posted by TyrannosaurusFlex
Smolov is good provided your form is perfect.


I have been under the impression smolov is a damn hard program. If OP is only maxing 100kg = 220lb for one rep, i dont think he is developed / strong enough to do smolov.

Correct me if im wrong.
Post 8 IP   flag post
TyrannosaurusFlex private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
Quote:
Originally Posted by TyrannosaurusFlex
Smolov is good provided your form is perfect.


I have been under the impression smolov is a damn hard program. If OP is only maxing 100kg = 220lb for one rep, i dont think he is developed / strong enough to do smolov.

Correct me if im wrong.


My impression is it will work for most strength levels provided you are used to high volume and your form is on point.
Post 9 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Fuck a program and just go ape shit and pick it. Y'all make it so difficult. Lol.
Post 10 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
Fuck a program and just go ape shit and pick it. Y'all make it so difficult. Lol.


Agreed. Any program is only as good as how hard you work. Squat more than you think you can and you'll get stronger.
Post 11 IP   flag post
varunj17 private msg quote post Address this user
started Smolov Today

will give it a full shot for 13 weeks
Post 12 IP   flag post
sriram private msg quote post Address this user
Quote:
Originally Posted by varunj17
started Smolov Today


Be warned. Do not do this program while on a cut.
Do not try to push too hard, you will get injured.
If your form sucks, you will learn how badly your form truly is.
Other than that, it is an amazing program.
Honestly, I wish I was man enough to run it again...I bailed half-way through Mesocycle.
Post 13 IP   flag post
varunj17 private msg quote post Address this user
If i am following SMolov...how do i integrate my other bodyparts training with this

like If i am squatting for three days in a week in the first week..how do I mix it with rest of my training..
Post 14 IP   flag post
varunj17 private msg quote post Address this user
and Do i have to squat three days consecutively..or any 3 days in a week?
Post 15 IP   flag post
varunj17 private msg quote post Address this user
Started Smolov yesterday

Can anyone let me know about the above questions So i can do it properly
Post 16 IP   flag post
csizemore21 private msg quote post Address this user
When I started working my hamstrings more my squats have went way up.
Post 17 IP   flag post
SOLARSUPLEX private msg quote post Address this user
I wouldnt squat heavy twice in a row. Yet 3 times in a row. But das jus me mayne
Post 18 IP   flag post
varunj17 private msg quote post Address this user
Plan to start Bulking coming Monday

WIll follow Felxible dieting/IIFYM protocols for macro tracking

Current weight is 165 lbs
Height is 6 ft

I Am not ripped or have 6 pack abs to start bulking but fuck that...I need to build my legs up first..

Any tips

IIFY shows 26858 calories for maintainence

http://healthyeater.com/flexible-dieting-calculator

how much should I bump it up so i dnt become fat or have a gut

What split should for macronutrients is the best one

and how is it possible that someone increase their calorie intake exercised actively and ended up getting abs and a better body decomposition..a female i know
Post 19 IP   flag post
SRorhrbac0808 private msg quote post Address this user
6 foot and 165... Bro FUCK iifym and just start eating. Check the scale from
Time to time and see what's good. And just go beast mode when you lift.... Gains. Like 1+2=3 brah easy as that.
Post 20 IP   flag post
varunj17 private msg quote post Address this user
Yeah @SRorhrbac0808

I was 84kgs until december 2014 and then cut down to the weight i am on right now
Post 21 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Perma bulk man
Post 22 IP   flag post
_RudeCrew private msg quote post Address this user
Quote:
Originally Posted by SOLARSUPLEX
I wouldnt squat heavy twice in a row. Yet 3 times in a row. But das jus me mayne


THATS CAUSE U A PUSSY
Post 23 IP   flag post
Danimal_88 private msg quote post Address this user
Im on that 4 times a week squat program

INB4 Tom Platz
Post 24 IP   flag post
varunj17 private msg quote post Address this user
Done with week 1 of Smolov

3 days were like below

Day 1:
3x8x70
5x75
2x2x80
1x85
Accessory work
Romanian Deadlifts: 3 X10 at 70kg
Leg Press: 3 X 10,10,8 at 140,160 and 160kg
Seated Leg curls s/s :eg extensions:2 X 12,12

Day 2:
3x8x70
5x75
2x2x80
1x85
Accessory work
Walking Lunges: 3 X10 at 40kg
Glute Ham Raise: 3 X 10,10,8
Seated Leg curls s/s :eg extensions:2 X 12,12

Day3 :
4x5x75
3x80
2x2x85
1x97.5
Accessory work
Lying Leg curls: 3 X 8,8,8( did them before Squats)
Bulgarian Split Squats: 3 X8,8,8 at 30kg
Post 25 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Way- and I mean WAAAAAAAAAY- too much accessory work. -3X
Post 26 IP   flag post
varunj17 private msg quote post Address this user
thanks @eknight might cut down

have a question for all those who have done SMolov

with the introductory microcycle week 2

it says day 1: 2X2
Day 2: 3X
Day 3: 5X

Does it mean i just do 3 reps and 5 reps on days 2 and 3..1 set each/..thats it?
Post 27 IP   flag post
varunj17 private msg quote post Address this user
Another question...which is the best IIFYM calculator that I can used to track my macros..I have used different and each gives me different values
Post 28 IP   flag post
varunj17 private msg quote post Address this user
Smolov Week 2 Introductory Cycle

Day 1:

1. Hamstring Curls

4 sets X 10 at 45, 50 55 and 66 kg

2. Squats

Working upto 2 X 2 at 92.5 kg
Post 29 IP   flag post
varunj17 private msg quote post Address this user
finished my introductory cycle

BAse meso cycle starts today

4X9 at 75 kgs

What accessory work should i do after this?/.
Post 30 IP   flag post
340621 66 30
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