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13 Weeks of Smolov Hybrid Hell
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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Began the 13 week Smolov Squat routine yesterday after a week off from training. I'm also doing some weightlifting and the Smolov Bench routine in conjunction with the squat hell. Decided to only do the 1st day of squats and bench yesterday. Stats are: 42 yrs old; 210 lbs; 68 inches tall. Smolov is based on a max squat of 615 lbs and derived from the stronglifts downloaded template spread sheet. My entire program is laid out for the next three months if I survive.

T-Bar Swings 60 lbs x 50 reps:

Squats:
135 x 7
225 x 5
315 x 5
400 x 3 x 8 reps
430 x 5
460 x 2 sets x 2
490 x 1

Bench:
155 x 6 x 6

Standning Crunches w/60 lbs x 25 reps

Lift time was about 1 hour and 15 minutes. The soreness and pain began setting in about 2 hours after finishing the routine and has continued through today. I mitigated some of the muscle fatigue with 2 grams of GABA and other supplements after lifting. The biggest thing helping me to be mobile today was the extensive foam rolling and lacrosse ball work on my legs and back. Tonight I am doing the same routine again which looks like sweet agony brewing. There's going to be a ton of rolling and stretching tonight and tomorrow.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Just finished tonight's lifting.

T-Bar Swings w/60 lbs x 50 reps

Snatch Complex W/bar 45lbs: 24 reps

Squats:
135 x 7
225 x 5
315 x 5
400 x 3sets x 8reps
430 x 5
460 x 2 x2
490 lbs x 1

Standing Crunches w/60 lbs x 25

Tonight the weight moved much easier than yesterday but I did extensive lacrosse ball and foam rolling work before lifting. I will be doing more rolling tonight. Tomorrow is a heavier day so the fun will continue. I'm having to increase my caloric intake to match the heavy work load. I think I gained a pound or two already. Lifting time was about 55 minutes.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Yesterday's lifting capped off the first week of the introductory phase with a bang:

T-Handle Swings w/60lbs x 50

Bench:
7sets x 5reps x 165

Squats:
135 x 7
225 x 5
315 x 5
430 x 4sets x 5reps
460 x 3
490 x 2 x2
555 x 1

Standing Crunches w/60 lbs x 25

Excruciating, tough, and extremely heart pounding work. The body stress and soreness has been intense but after doing tons of foam rolling and LAX rolling as well as a 2-hour massage today I am feeling much better. Ham strings are still sore but that's the price.

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ProRaven
Level 1

Join date: Oct 2006
Location:
Posts: 302

Good work. I'm contemplating the bench routine in January to shake things up.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6335

Smolov is a ruthless bitch. Go crush it.

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DeadKong
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Join date: Feb 2008
Location:
Posts: 824

Holy cow, I could never pull that much, let alone squat it.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Right now I feel like a UFC fighter has been kicking and elbowing me all over my body. It's wonderful hurt.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Did a very small routine tonight because I missed last night's bench due to a family emergency.

Bench:
135 x 5
185 x 8sets x 4reps.

Third day of Smolov bench this week. The weight flew tonight with explosive ease unlike lighter weight when I have been doing the Smolov squats on previous nights. The Smolov routine is so stressful that my bench and all associated muscles were undergoing minor trauma this past week. Hopefully next week will come a little easier as I adapt to the regimen.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Tonight I finally felt recovered and most of the tension had left my quads and hamstrings from last weeks squatting. Lifting went well.

T-Handle Swings:
60 lbs x 50

Bench:
135 x 20
195 lbs x 10sets x 3reps

Squats:
135 x 7
225 x 5
315 x 3
385 x 3
455 x 1
525 x 2sets x 2 reps

Standing Crunches: 60lbs x 25 reps

Weight moved fast tonight and the lifting lasted about 50 minutes. Going to do a lot of foam rolling and lacrosse ball rolling to continue the mobility work as well as some stretching.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Yesterday's lifting went well but I'm not satisfied with the depth I'm getting with 525 for reps so I'm considering lowering my max number for the Smolov template which will give me a lower end result but one that I will be happy with.

T-Handle Swings:
60 lbs x 50

Bench Press:
45lbs (Bar) x 20
135 x 6
180 x 6 x6

Squats:
135 x 7
225 x 5
315 x 5
385 x 3
455 x 1
525 x 3 (A little high in my opinion).

Lifting went quickly and I finished in about 55 minutes. My ego will take a little beating but I think adjusting my Smolov top numbers will help me to improve my form and have me better prepared to make legit improvements.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2221

Damn fine work GV..I have never tried Smolov but everyone says its brutal..good on you for accepting the challenge!

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Friday evenings lifting went well.

T-Handle Swings:
60lbs x 50 reps

Bench Press:
45 lbs bar x 20
135 x 5
190 x 7sets x 5reps

Squats:
135 x 7
225 x 5
315 x 5
405 x 3
500 x 5

Standing Crunches: 60 lbs x 25

Lifting was fast and completed with good form in about 50 minutes.

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Nine
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Join date: Oct 2007
Location:
Posts: 19

gorillavanilla wrote:
Began the 13 week Smolov Squat routine yesterday after a week off from training.



First of all, I tip my hat off to you. I'm about as the same age as you, so I can appreciate the challenge. Macro-cycles like these are always fun. I often did them without a preparatory macro-cycle, and this has always proven to be a mistake. Such a macro-cylce prepares the overall body and mind for ab easier transition between these two macro-cyles. With the body better prepared after the first macro-cycle, you can confidently go into a more "intensive" macro-cycle, and include bands to accommodate resistance, which I have noticed that the program, which you have posted, neglects. I think it would be wise to also vary the exercises to prevent over-training, and especially injury. Even minor variations concerning the vector of the bar, from target movements, like the squat and bench, can be very effective. Well, that's my feedback. I hope it was some help.

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Nine
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Join date: Oct 2007
Location:
Posts: 19

OldGoat wrote:
Damn fine work GV..I have never tried Smolov but everyone says its brutal..good on you for accepting the challenge!

With preparation Smolov should be less brutal and consequently free of injury, over-training and unnecessary hardship. Training should be about results and not masochism, especially if others depend upon you. Your slight decline of health - injury and over-training become difficulties for all who depend upon you.

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Nine
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Join date: Oct 2007
Location:
Posts: 19

gorillavanilla wrote:
Began the 13 week Smolov Squat routine yesterday after a week off from training.

I'm at the beginning of another macro-cylce, and I'm about to begin it in 5 min. You have inspired me rewrite my plans for the next 6 weeks. Thanks.

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Nine
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Join date: Oct 2007
Location:
Posts: 19

jjackkrash wrote:
Smolov is a ruthless bitch. Go crush it.

I like your dogs. I'll bet that you don't worry about prowlers and thieves in the night much.

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hawkcapt1912
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Join date: Nov 2007
Location: Iowa, USA
Posts: 1031

Self inflicted hell, good on ya! Will be following your journey. Recovery may be most important element. And I thought Sheiko busted my balls....

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Thanks for the input Nine. I am varying my bench press every four weeks to fit in with the Smolov Bench to cycle in with the Smolov meso-cycles. I'm just trying to challege myself to a new level.

Thanks hawkcapt1912.

Today's training will be fun.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Yesterday's lifting went well and fast.

T-Handle Swings:
60lbs x 50reps

Bench Press:
45lbs Bar x 20
135 x 10
205 x 8sets x 4reps

Squats:
135 x 10
225 x 5
315 x 5
415 x 4sets x 9reps

Standing Crunches: 60lbs x 25

First day of the Smolov Base Meso Cycle went quickly and I had good form on all squats, parallel or below. Finished lifting in exactly 1 hour which seemed fairly good considering the work done.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

This afternoon I had to work fast because the family went trick or treating. This lifting session was balls to the walls.

T-Handle Swings:
60lbs x 50

Bench Press:
45lbs(Bar) x 20
135 x 10
215 x 10sets x 3reps

Squats:
135 x 10
225 x 5
315 x 5
345 x 5sets x 7reps

Standing Crunches:
60lbs x 25

Lifting totalled 50 minutes and I was breathing hard by the end. Great day overall and now it's time for tons of lacrosse ball and foam rolling.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Tonight I had a difficult time getting started but once I began squatting my energy went up.

T-Handle Swings:
60lbs x 50( 1 set)

Bench Press:
45 lbs(bar) x 20
135 x 10
185 x 6 x 6

Squats:
135 x 10
225 x 5
315 x 5
385 x 3
470 x 7sets x 5 reps

Standing Crunches:
60lbs x 25

Lifting lasted about an hour and the squats felt good. Tomorrow squats are going to be fun, fun, fun.

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Nine
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Join date: Oct 2007
Location:
Posts: 19

gorillavanilla wrote:


Standing Crunches:
60lbs x 25


Hey, how do you do the standing crunch? Is it by machine or bands? Allow me to explain how I do the ab crunch. I have a great way to do the standing crunch. I live in a god-forsaken part of the world that has no gym, but I have a descent personal gym. I use the cage. I put the Olympic bar at the height of my chest. I stand on one side of the bar. I load the side of the bar opposite of me and grip the side of the bar nearest me as the handle. The technique is tricky, but all you have to do is keep the tension on the abs. You can crunch forward, or more to the side. I found it to be highly effective for trunk strength, and a much better exercise than any machine that I have ever tried. I should make a video, but as soon as I get a memory card.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

Nine, I do the standing crunches using a lat pull down machine I have. I have a triceps w-bar on the hook at the top and I stand with my back against the machine and the bar gripped at the back of my head then I crunch forward and down. Sometimes I alternate from side to side to target my obliques and various sections of my abdominal region. After all the squatting I am not able to do much more ab work because too much will lead to cramping in the mid-section.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2345

A little earlier this past evening the lifting went well.

T-Handle Swings:
60lbs x 50 reps

Squats:
135 x 10
225 x 5
315 x 5
405 x 3
500 x 10sets x 3 reps

Standing Crunches:
60lbs x 25 reps

Lifting was about 55 minutes long, intense, and satisfying. Next weeks Smolov Squat is going to be a real kick in the pants. Yahoo!

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6335

500 for 10 triples. Wow. Great work.

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