Full run-through of the Smolov Squat Program Another tip- Get SLEEP I later found out that monkeys don’t really eat bananas lmao, but you still should Insta: Dante_x_williams MAKAVELI*MOTIVATION- Tom Platz- 15:22
Around 7:30, you say not to stretch prior. I’d strongly argue that loosening your ankles, knees and hips prior to squatting is going to massively help you hit depth, maintain proper form and prevent injury. As a 45 year old man, you will appreciate that later in life.
I’m currently running Smolov jr and it’s actually not bad. The stress level can be high due to lifting heavy but if you been lifting for a long time, it would be okay.
Currently wrapping up week 2 of base Meso phase. Appreciate your documentation. Nice to see someone putting in work and their efforts paying off. Continued success!
As I am watching him get further into training...his form is breaking more and more and I am seeing an apparent quad drive and lat strength weakness under heavier loads with his hips hinging back and his elbows flaring up.
Yea I agree. Dude is strong af, but those hips keep shooting up and moving back further while driving out of the hole and it leaves the back in a compromised position. Loses tightness in the lower back which causes the upper back to drop.
respect thanks for sharing your experience ... people are commenting on your squat form being bad , but honestly i think considering that youve been training 2 years your form is all right and not that bad ... I'm sure youll imrpove a lot more in the years to come. I train people i think part of it is the form and good technique ... but another big important part is the mental toughness and being able to get through a program like this for example. If you can have that toughness its important; im sure youll get to add a lot more to this man, all the best
@@DXTW you'll be amazed by where you get to by year 6 year 7 and beyond .... also I recommend competing and tring a powerlifting competition for fun (even if you may not have considered it seriously)... its definitely fun to try and everyone i know whos done it has at least enjoyed the experience. bet you could put up some great numbers man.. all the best
Yo I just started this program yesterday and looking forward to the results. Started with 405 lbs for 2 reps [PR] and hoping to get anywhere on or below 495 lbs. I'm actually doing a deficit but I'll manage my intake as I go on with the routine. Glad you made progress my friend.
You should work on your upper back strength, switch to low bar, leave your belt like a finger from being too tight, doing the opposite results in loosing tightness and rounding your back, also good morning the way up, you are tall so low bar reduces the torque on your back, learn to brace into your lats, ribs down, squat university stuff. Really consider these things, leave the plates down and work on your form. Amazing work btw, might try the program
haha it is, but eh mine used to be about as bad if not even worse LMAO like when i hit me 435lbs. What a grinder, but jesus christ that wasnt even a squat at that point, i did a good morning LOL
The caloric surplus is probably for people around 18% or lower. But if people are around 22%+ may not need a surplus. but definitely not a massive deficit.
i know this video is a few years old, but lots of people in the comments knocking your form.. for a taller guy, your form is fine. yes, its not 100% textbook perfect, and there's always points to improve, but it looks like you made it through the program so clearly it works for you. I guarantee not a single person knocking your form has ever tried a program this intense, otherwise they'd understand how hard it is to maintain perfect form when you're so fatigued. A little form deviation is fine and should almost be expected to a degree at higher intensities (especially when frequency and fatigue are high). To anyone watching this thinking "his form is off," or "he's going to hurt himself," that's the mindset that's going to keep you from ever getting as big and strong as you wish you could be. You have to push yourself. You have to be willing to let things fall apart just a liiiittle bit, because otherwise you aren't pushing yourself hard enough. This isn't ego lifting, this is just brutal, hard fucking work. Hot take, but those who know, know. You don't train like this all the time, but there's a time and a place where you have to step on the gas and grind beyond where you thought your limits ended.
I hear u bro Ive been doin a alot of back off beltless training on my cut to get my core and erectors stronger so well come back with better form but the 425 was depth at least lolol
Good informative vid. Do you think I could skip the phase in part? I have already been squatting 2-3 times per week and generally lift heavy for around 5-8 reps
Good tips completed this once and got me from 200kg to 220kg now im starting again and just completes my first week without a belt , maybe i will post new max
great progress man! how is your lifts today? my deadlift is now 550 and squat 375... i ll start smolov on monday. hope i ll get 405 at least in the end!
try to get the bar lower on your traps, not to the point of low bar squat tho just a bit lower than the high bar squat. you said you were hamstrings dominant, the bar set in that position or even in low bar squat position might be a better squat form for you... also, try thumbless grip on that bar, it will help with your wrists being in a less awkward position.
9:57 I would focus on fixing that squat form, I would not consider myself being expert by any stretch of imagination but you obsiously put more weight on your right leg and squat unevenly. Used to happen to me on 1RM max. Just keep an eye on it + on some of the other squats its becomming more and more obvious... 15:57 these squats are becomming good mornings, the other thing is your squat debth you are basically quarter squatting
You should absolutely NOT do Smolov for the deadlift. The deadlift is a full-body exercise and it'll take a toll on your body, especially your spine/lower back. I'm sure you can do Smolov for the squat and bench at the same time, but knowing how hard it is, you might just end up failing more because of the fatigue. I'd just do one and then the other. Try bench first, then squats.
You don’t have to base your percentages off of your PR. In fact it’s probably better to take 10-15lbs off of your new max to ensure you’re able to get through the intensity phase. Especially since 405 for you was such a grinder. That’s probably why you failed some of your sets. Congrats on your success with the program though. That’s a pretty big jump in strength.
You’re right you don’t but if your running a high volume program like this creatine gives you more energy to complete reps and you’ll fatigue much slower and thx man
I’m sure his deadlift hasn’t. If anything it should’ve increased being that this program gave him more strength and power. Typically squat strength transfers to deadlifts quite nicely. Bench however maybe did get weaker if he wasn’t hitting it at all during the program
@@DXTW highbar is always harder and it doesnt matter if your 6.8 or 4.10 form breaking down is just an ego thing + all your squats in the later half was way above paralel which makes it hard too see your true progress during the program
Coach Randy well for one yes height does matter taller people have longer ROM for all powerlifting lifts so its always gonna be harder. Id agree some of my squats werent parallel but most were if you look in the mirror its just the angle and my 425 was 100% depth so it doesnt really matter but its not ego I dont lift to impress people I just wanted to push through the program appreciate the input tho
@@DXTW by american standards that 425 might be okay but it wasnt bellow paralel and no just cuz ur talller and have a longer liftingway doesnt change the fact that ur form gets fucked up. and no taller people are not weaker in powerliftin, taller people have naturally more muscle mass on their body so ur just making shit up. bad form and you blame ur genetics on it.
Lmao for anybody talking his form lol go to 19:30 lmao that man form was on point idk if it was because that girl was there but that man was going hard 💯😂😂
1 rep does not outweigh all the others being shit; he is further reinforcing bad motor patterns and getting only limited success with residual risk of injury increase over time. If he doesn't fix it, he will be done in a few years. Gotta have the perfect form before you load the weight up otherwise it's pointless. I can speak to it, my form isn't perfect but it's definitely something I have worked at over time...and I was squatting another 100ish pounds over this guy...and I am 6'4... LOL
Dante Williams right on. I might just do light conditioning and core. I’m harbouring a shoulder/right pec injury and legs is pretty much the only thing I can do seriously right now. Thanks for info
@@DXTW What ever you want to tell yourself. Criticism is hard to take but I am a certified trainer! You are also overtraining on squats. Adding front squats and dumbbell lunges and deadlifts will help your form! Your form is not good!
@@DXTW these people in the comment section don’t even lift bro funny how they are the experts don’t listen to them none of them can’t even squat 405 in here
