Smolov Introductory Microcycle

More info at stronglifts.com Using Pounds - Click to Change Enter Current Squat 1RM Enter Start Date (yyyy/mm/dd) 5 355 13-May-2013 15-May-2013 4x5 3x 2x2 1x 250 265 285 320

13-May-2013 3x8 5x 2x2 1x 230 250 265 285

14-May-2013 3x8 5x 2x2 1x 230 250 265 285

16-May-2013 Lunges 3x8

17-May-2013 Bulgarian Lunges 3x8

18-May-2013 Lunges 3x8

Use the lunges to stretch your thighs

20-May-2013 2x2 300

22-May-2013 3x 300

24-May-2013 5x 300

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 Start Date 355 27-May-2013 29-May-2013 5x7 265 31-May-2013 7x5 285 1-Jun-2013 10x3 300

27-May-2013 4x9 250

3-Jun-2013 4x9 270

5-Jun-2013 5x7 285

7-Jun-2013 7x5 305

8-Jun-2013 10x3 320

10-Jun-2013 4x9 280

12-Jun-2013 5x7 295

14-Jun-2013 7x5 315

15-Jun-2013 10x3 330

22-Jun-2013

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

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 Enter Current Power Clean 1RM Enter Current Box Squat 1RM Start Date 24-Jun-2013 0

"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.

24-Jun-2013 Squat Negative 1x 10

26-Jun-2013 Power Clean 8x3 0

28-Jun-2013 Box Squat 12x2 0

1-Jul-2013 Squat Negative 1x 20

3-Jul-2013 Power Clean 8x3 0

5-Jul-2013 Box Squat 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 Start Date 0 7-Jul-2013 9-Jul-2013 3x 3x 4x 3x 2x5 0 0 0 0 0 19-Jul-2013 3x 3x 4x 4x5 0 0 0 0 12-Jul-2013 4x 4x 5x4 0 0 0

7-Jul-2013 3x 4x 3x4 5x 0 0 0 0

14-Jul-2013 4x 4x 4x 3x 2x4 0 0 0 0 0

16-Jul-2013 3x 3x 3x 3x3 3x 0 0 0 0 0

21-Jul-2013 3x 3x 3x 5x5 0 0 0 0

23-Jul-2013 3x 3x 3x 2x3 0 0 0 0

26-Jul-2013 3x 3x 3x 4x3 0 0 0 0

28-Jul-2013 3x 4x 5x5 0 0 0

30-Jul-2013 3x 3x 4x3 0 0 0

2-Aug-2013 3x 4x 3x4 0 0 0

5-Aug-2013 4x 4x4 0 0

9-Aug-2013

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

3x8 is 3 sets of 8 reps

5x is 1 set of 5 reps

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