Smolov squat for beginner
I've just begun weight lifting (4 months) and feel that I'm still in the "beginner's gain" stage, where I can pretty much do anything and gain. So far that seems to be pretty true. I'm mainly shooting for increases in functional strength. Looking good and being able to lift maximal weights are just a bonus.
For 2005 I thought I'd start off with a bang by doing the full, 12 week Smolov squat program. My current 1RM squat is 220 lbs and I'm aiming for 300 by the end of 2005. I hope to increase my 1RM to 260 by the end of this Smolov cycle (in March)
I've just completed the 2 week introductory cycle (not the "base" mesocycle), which included squatting every day or every other day plus a few days of lunges. I didn't really get sore (DOMS) except for the lunges. The squatting was taxing but not insane.
I feel I'm ready to take on squatting every other day for a few weeks. Which is good since I'm starting the base mesocycle which has squatting every other day for 3 weeks.
In addition to my squatting I'll be performing a push exercise, a pull exercise, and one-arm dumbell snatches with a thick bar. Push exercises: pushups, incline press, overhead press. Pull exercises: chinups, pulldowns, db row. The snatch is just to get the blood flowing back into the system and work my speed and grip a little.
I am starting this journal to give other beginners an idea of how one guy did the Smolov program and to keep me honest. When I finish I'll post my Excel worksheets that show what assistance work I used.