So last time I posted, I mentioned that I was trying an aggressive approach to building up my squat to new strength levels.
The truth is, I am doing it because the squat is the ultimate foundation lift for all things strength and power. Being strong doesn’t guarantee you speed and power but you can’t expect those things if you are weak.
So i’ve just started my 4th week of Smolov Squat Program, an old russian formula for aggressively improving your strength. Week 1 was three days in a row, week 2 was another 3 days of squatting but with very little volume and high intensity. Think singles, triples, doubles, and a five rep set. Each day I basically worked up to 1 working set. So it was about staying familiar with the squat and heavy weight, but giving the body a bit of a rest. I’ll talk some more about that in a bit.
Week 3 is when the fun starts, because there is 4 squat workouts. Since I was coming off the Victoria Day weekend, that put me at Tuesday, Wednesday, Friday, Saturday. So I didn’t get a full weekend off to rest up for Week 4. It’s the same protocol, same 4 workouts with the same rep scheme but with 20lbs added to each day. So in week 3 I lifted 235 day 1, 250 day 2, 270 day 3 and 285 day 4.
So far this week i’ve done 4×9 at 255, and 5×7 at 270. I get a rest day tomorrow (where i’ll focus on bringing my max bench up, which i hit a PR of 285 last week) and then the heavy days are Thursday and Friday.
Here are the videos from the last two workouts.
TAKE HOME MESSAGE
The key to bringing up a key lift, or really accomplishing anything related to your body is to do it often. Frequency is key. Adjust the volume and intensity when you need to in order to stay healthy, but you need to constantly remind your body of something if you want it to adapt. If you want to lose fat, do SOMETHING everyday…if you want to get huge, lift SOMETHING everyday. Even if it’s just pushups. If you want to improve a lift, practice it at every workout.
Hope this helps keep you going in the right direction for your current goals!
It’s About Getting Better!