Wednesday, April 28, 2010 - Wide Smolov Squats, M.E. Floor Press

Today was my first day cycling back into the Smolov program with a wider powerlifting squat stance. Since it was Wednesday I started with 7x5 w/245.

This. Kicked. My. Ass.

As I went through all of the squats I really focused on depth, keeping my knees out, ankles straigt, spreading out on my feet, lumbar curve, all of the queues I follow in my head. The weight wasn't so heavy that I was losing my mind but it was a LOT heavier than I was expecting especially after just going through this program and squatting 380. I didn't miss any reps but I was exhausted after the squats.

I can already tell that this stance is a LOT more stable and will provide a stronger squat for me in the end. It is a little tough starting over but in the end I know it will be well worth the effort. I want a 500 pound squat and I see it as very reasonable given the coaching at Matanuska barbell and cycling the Smolov program.

Wide Stance Squat
135x5, 225x5, 245x7, 245x7, 245x7, 245x7, 245x7

M.E. Floor/Pin Press (I call this a pin press since the braces on my rack are about a 1/2" too high for my elbows to hit the ground. It is VERY close though.)
135x12, 160x3, 185x2, 225x1, 245x1, 255xF

Barbell Drag Curl
65x15, 65x15, 65x15, 65x15, 65x15

Tate Press
40x5, 40x5, 40x5, 40x5, 40x5