Finished with Smolov Base

Last night I started to feel some DOMS from Wednesday’s squat session. I think walking 18 holes of golf helped this morning though. I was trying to talk myself out of finishing up the Smolov cycle today to get in another day of rest. I didn’t bitch out though. Went over to CrossFit Intuition since Alex was lifting and he could make sure I didn’t die. 🙂

Back Squats

  • 10×45#
  • 5×155#
  • 3×205#
  • 3×245#
  • 2×275#
  • 2×295#
  • 10x3x315#

Doing this Smolov Base Mesocycle is one of the hardest and most rewarding things I’ve ever done. Before you start the program, you look at week 3 and think, “There is no fucking way I’ll be able to do that. I might not even make it through week 1.” You have to keep telling yourself to focus on getting through one day of squats at a time. After you finish the first week, you start to believe. I’ve done a couple of other popular squat programs and they were easy compared to Smolov. Each day is a grind like no other squat day I’ve done, with the exception of a true 20RM (Super Squats). It was great mentally too because I didn’t get to decide what to put on the bar. Here are your sets, reps, and weight. Get it done. No excuses.

My latest 3RM is 315# (which is 90% of my max) and I just knocked it out for TEN triples! About 3 months ago I failed on rep 2 going for a 305# triple. I’m excited to test my max next week.


Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s