Ive been doing the Smolov Jr. program. A smaller version of the brutal 13 major lift program to improve usually Bench or Back Squat. Back squat is one of my weaker lifts, and theres such a carry over from back squat strength to olympic lifts and pretty much every type of athletic performance variable you can think so I have used the Back squat as my main lift for the cycle. Over 3 weeks Ive squatted heavy 4x per week with calculations based on a 1RM. I used a modest 150. Ive never felt stronger in this lift now, my bottom position has improved immensely, I used to have a hard sticking point through the middle of concentric phase and now getting up alot easier. I wouldnt recommend this for a beginner.... Ive been very diligent with nutrition and also recovery... Cant wait to test 1RM after a week rest. This was 8 sets of 4 on 130kgs Stay tuned.
Posted on: Fri, 12 Dec 2014 04:39:01 +0000
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