T Nation

Squat Only Program

Anyone had a suggstion for a squat only 3-4 week program?

Still not completly able to use my shoulder yet, looking at starting over in April, as for now I’d like to bring my max up which went down alot since January.

How about Pavel’s “Hot Wheels in Four Weeks” program? Train 3 days a week, as follows:

Workout Squat Sets x reps x poundage
1 10x5 @ 50%1RM
2 10x5 @ 50%1RM+5lbs
3 10x5 @ 50%1RM+10lbs

… and so on, until you reach

12 10x5 @ 50%1RM+55lbs.

Starts easy, gets tough.

Smolov base mesocycle takes 4 weeks to complete.

ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

Take away a couple of pounds from your last max, to calculate your poundages, if you didn’t squat in a while.

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smolov all the way!!!

Smolov is good, but you need to be in excellent condition to tackle it. I’m not sure the OP would be best suited by it, given the history he outlined in his first post. But of course, it’s his decision.

[quote]sharetrader wrote:
Smolov is good, but you need to be in excellent condition to tackle it. I’m not sure the OP would be best suited by it, given the history he outlined in his first post. But of course, it’s his decision.[/quote]

I agree. Smolov is great but not for someone with a bad shoulder.

Im going to try “Hot Wheels in Four Weeks” I will start today.

Hi Guys,

Had a quick question to those who recommended trying the Smolov Squat cycle here. How did you guys incorporate your upperbody work during this time?

Just that the volume looks like it takes a long time to perform so not sure how to incorporate this work in without over/traing.

Cheers
D

[quote]dheeel wrote:
Hi Guys,

Had a quick question to those who recommended trying the Smolov Squat cycle here. How did you guys incorporate your upperbody work during this time?

Just that the volume looks like it takes a long time to perform so not sure how to incorporate this work in without over/traing.

Cheers
D[/quote]

Well, there are only two possibilities.
You either do your upperbody training on the squating days or on the squatfree days. Smolov himself includes some light upperbody training in the squat cycle e.g. hangsnatches and presses as warmup.

When I did the squat cycle I went 6 times per week to the gym.

Monday: squat& bench
Tuesday: b/o rows, side raises, rotatorcuff training, stretching
Wednesday: squat
Thursday: pullups, rotatorcuff training, stretching
Friday: squat & bench
Saturday: squat

I must I admit that I had to quit the cycle after 5 weeks due to an injury (strain in the tapezius). The injury was not overtraining related, infact I did not felt overtrained.

I will repeat the Smolov cycle combined with a Sheiko bp routine after I’m done with my full Sheiko routine.

[quote]sharetrader wrote:
How about Pavel’s “Hot Wheels in Four Weeks” program? Train 3 days a week, as follows:

Workout Squat Sets x reps x poundage
1 10x5 @ 50%1RM
2 10x5 @ 50%1RM+5lbs
3 10x5 @ 50%1RM+10lbs

… and so on, until you reach

12 10x5 @ 50%1RM+55lbs.

Starts easy, gets tough.[/quote]

There’s more to the program, a side to side lunge, I can remember what it’s really called.

[quote]travisimo wrote:
sharetrader wrote:
How about Pavel’s “Hot Wheels in Four Weeks” program? Train 3 days a week, as follows:

Workout Squat Sets x reps x poundage
1 10x5 @ 50%1RM
2 10x5 @ 50%1RM+5lbs
3 10x5 @ 50%1RM+10lbs

… and so on, until you reach

12 10x5 @ 50%1RM+55lbs.

Starts easy, gets tough.

There’s more to the program, a side to side lunge, I can remember what it’s really called.[/quote]

The other exercise is called a renegade lunge.

[quote]Gridiron wrote:
travisimo wrote:
sharetrader wrote:
How about Pavel’s “Hot Wheels in Four Weeks” program? Train 3 days a week, as follows:

Workout Squat Sets x reps x poundage
1 10x5 @ 50%1RM
2 10x5 @ 50%1RM+5lbs
3 10x5 @ 50%1RM+10lbs

… and so on, until you reach

12 10x5 @ 50%1RM+55lbs.

Starts easy, gets tough.

There’s more to the program, a side to side lunge, I can remember what it’s really called.

The other exercise is called a renegade lunge.

[/quote]

That’s correct. However, it is really only there for the warmup, if I remember correctly.