Smolov Introductory Microcycle

More info at stronglifts.com

Using Kilograms - Click to Change

2.5
Enter Current Squat 1RM 125
Enter Start Date (yyyy/mm/dd) 6-May-2016

1 6-May-2016 7-May-2016 8-May-2016

3x8 82.5 3x8 82.5 4x5 87.5
5x 87.5 5x 87.5 3x 95
2x2 95 2x2 95 2x2 100
1x 100 1x 100 1x 112.5

9-May-2016 10-May-2016 11-May-2016

Lunges Bulgarian Lunges Lunges
3x8 3x8 3x8

Use the lunges to stretch your thighs

2 13-May-2016 15-May-2016 17-May-2016

2x2 107.5 3x 107.5 5x 107.5

3x8 is 3 sets of 8 reps 5x is 1 set of 5 reps

Smolov Base Microcycle
More info at stronglifts.com

Current Squat 1RM 125

Start Date 20-May-2016

1 20-May-2016 22-May-2016 24-May-2016 25-May-2016

4x9 87.5 5x7 95 7x5 100 10x3 107.5

2 27-May-2016 29-May-2016 31-May-2016 1-Jun-2016

4x9 97.5 5x7 105 7x5 110 10x3 117.5

3 3-Jun-2016 5-Jun-2016 7-Jun-2016 8-Jun-2016

4x9 102.5 5x7 110 7x5 115 10x3 122.5

4 15-Jun-2016
TEST 1RM - Aim for 10-20kg more weight
275

3x8 is 3 sets of 8 reps 5x is 1 set of 5 reps

Smolov Switching Microcycle
More info at stronglifts.com

New 1RM Squat from Base Mesocycle 275

Enter Current Power Clean 1RM
Enter Current Box Squat 1RM
Start Date 17-Jun-2016

"The motto of the switching program is speed, and speed again.” S. Y. Smolov

Squat Negative: Squat down until the bar hits the safety pins.
Slowly & controlled. There's no upward motion. Use this guide for the safety pins.

1 17-Jun-2016 19-Jun-2016 21-Jun-2016

Squat Negative Power Clean Box Squat
1x 280 8x3 0 12x2 0

2 24-Jun-2016 26-Jun-2016 28-Jun-2016

Squat Negative Power Clean Box Squat
1x 285 8x3 0 12x2 0

3x8 is 3 sets of 8 reps 5x is 1 set of 5 reps

Smolov Intense Microcycle
More info at stronglifts.com

New 1RM Squat from Base Mesocycle 275

Start Date 30-Jun-2016

1 30-Jun-2016 2-Jul-2016 5-Jul-2016

3x 180 3x 165 4x 180
4x 207.5 3x 192.5 4x 192.5
3x4 235 4x 220 5x4 220
5x 235 3x 247.5
2x5 235

2 7-Jul-2016 9-Jul-2016 12-Jul-2016

4x 165 3x 180 3x 180
4x 192.5 3x 207.5 3x 207.5
4x 220 3x 235 4x 235
3x 247.5 3x3 247.5 4x5 247.5
2x4 247.5 3x 262.5

3 14-Jul-2016 16-Jul-2016 19-Jul-2016

3x 165 3x 165 3x 180
3x 192.5 3x 192.5 3x 207.5
3x 220 3x 220 3x 235
5x5 247.5 2x3 262.5 4x3 262.5

4 21-Jul-2016 23-Jul-2016 26-Jul-2016

 3x 192.5 3x 192.5 3x 207.5
4x 220 3x 220 4x 247.5
5x5 247.5 4x3 262.5 3x4 262.5

5 29-Jul-2016
4x 207.5
4x4 235

6 2-Aug-2016
TEST 1RM - Aim for 10-20kg more weight
25-Aug-2016

3x8 is 3 sets of 8 reps 5x is 1 set of 5 reps

Sheets are protected to prevent accedental changes.

To unprotect in Excel: Tools>Protection>Unprotect Sheet

in Calc (OpenOffice): Tools>Protect Document>Sheet