Add 20kg (44lbs) to Your Lift in 8 Weeks (Smolov Squat Experience Update 3)Posted in - Health on November 17th 2011 1 Comments
Half-way through the Smolov squat cycle and the results are looking positive! Last week I finished the Base Mesocycle, which meant it was time to test my 1 rep max.
When testing your 1 rep max, you need to warm up and at the same time not fatigue yourself. This often means 1-2 reps max of a lower weight working your way up to peek. Use your intuition of how you feel to gauge the increments of adding weight.
Be smart by testing with a training partner who can spot you. There’s nothing worse when pumping iron than crumbling under weight and getting stuck. You’ll probably break a bone, tear a ligament, and get a shot of humiliation. One guy I know tested his dumbbell bench press and got a few fractures on his face.
My overall goal for the 13 week cycle was to add 25kgs (55lbs). I wanted to go from 100kg to 125kg. I started the testing aiming for 110kg having warmed up from 70kg. Bam, 110kg felt easy. Perfect form. So 10 more kilos went straight on the bar. The barbell came off the rack. It felt good on the shoulders. Down I went into the lowest point of the squat position. Straight back up I came, yet half a foot up… I was stuck for 0.1 of a second. I momentarily freaked out yet managed to complete a rep with good form.
I may have been able to do more, but as with most testing and especially the squat, it’s better to be safe. I was satisfied anyway.
So there you have it. 20 kilos to my squat in 8 weeks when I haven’t increased my squat for almost 2 years. I thought it was impossible. Who said you have to believe to achieve…
Curious about my deadlift, I tested that as well and added 15 kilos to it when I haven’t deadlifted at all since starting the squat program.
Maybe it’s possible to add 100lbs to your squat in 13 weeks. My new goal is 135kg.