Smolov Introductory Microcycle

More info at stronglifts.com

Using Pounds - Click to Change
5
280

Enter Current Squat 1RM

Enter Start Date (yyyy/mm/dd)

9-Jul-2012

9-Jul-2012

10-Jul-2012

11-Jul-2012

3x8

180

3x8

180

4x5

195

5x

195

5x

195

3x

210

2x2

210

2x2

210

2x2

225

1x

225

1x

225

1x

250

12-Jul-2012

13-Jul-2012

14-Jul-2012

Lunges

Bulgarian Lunges

Lunges

3x8

3x8

3x8

Use the lunges to stretch your thighs

16-Jul-2012
2x2

240

18-Jul-2012

20-Jul-2012

3x

5x

3x8 is 3 sets of 8 reps

240

240

5x is 1 set of 5 reps

Smolov Base Microcycle

More info at stronglifts.com
280

Current Squat 1RM

23-Jul-2012

Start Date

23-Jul-2012
4x9

195

30-Jul-2012
4x9

215

6-Aug-2012
4x9

225

25-Jul-2012
5x7

210

1-Aug-2012
5x7

230

8-Aug-2012
5x7

18-Aug-2012
320

3x8 is 3 sets of 8 reps

240

27-Jul-2012
7x5

225

3-Aug-2012
7x5

245

10-Aug-2012
7x5

255

28-Jul-2012
10x3

240

4-Aug-2012
10x3

260

11-Aug-2012
10x3

TEST 1RM - Aim for 25-45lbs more weight

5x is 1 set of 5 reps

270

Smolov Switching Microcycle

More info at stronglifts.com
New 1RM Squat from Base Mesocycle

320

Enter Current Power Clean 1RM

185

Enter Current Box Squat 1RM

320
20-Aug-2012

Start Date

"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.

20-Aug-2012

22-Aug-2012

24-Aug-2012

Squat Negative

Power Clean

Box Squat

1x

330

8x3

110

12x2

225

27-Aug-2012

29-Aug-2012

31-Aug-2012

Squat Negative

Power Clean

Box Squat

1x

340

8x3

3x8 is 3 sets of 8 reps

110

12x2

240

5x is 1 set of 5 reps

Smolov Intense Microcycle

More info at stronglifts.com
New 1RM Squat from Base Mesocycle

320
2-Sep-2012

Start Date

2-Sep-2012

4-Sep-2012

7-Sep-2012

3x

210

3x

190

4x

210

4x

240

3x

225

4x

225

3x4

270

4x

255

5x4

255

5x

270

3x

290

2x5

270

9-Sep-2012

11-Sep-2012

14-Sep-2012

4x

190

3x

210

3x

210

4x

225

3x

240

3x

240

4x

255

3x

270

4x

270

3x

290

3x3

290

4x5

290

2x4

290

3x

305

16-Sep-2012

18-Sep-2012

21-Sep-2012

3x

190

3x

190

3x

210

3x

225

3x

225

3x

240

3x

255

3x

255

3x

270

5x5

290

2x3

305

4x3

305

23-Sep-2012

25-Sep-2012

28-Sep-2012

3x

225

3x

225

3x

240

4x

255

3x

255

4x

290

5x5

290

4x3

305

3x4

305

1-Oct-2012
4x

240

4x4

270

5-Oct-2012

TEST 1RM - Aim for 25-45lbs more weight

3x8 is 3 sets of 8 reps

5x is 1 set of 5 reps