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

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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

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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

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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 1 27-May-2013 4x9 250 2 3-Jun-2013 4x9 270 5-Jun-2013 5x7 285 7-Jun-2013 7x5 305 8-Jun-2013 10x3 320 3 10-Jun-2013 4x9 280 12-Jun-2013 5x7 295 14-Jun-2013 7x5 315 15-Jun-2013 10x3 330 4 22-Jun-2013 TEST 1RM .Smolov Base Microcycle More info at stronglifts.Aim for 25-45lbs more weight 3x8 is 3 sets of 8 reps 5x is 1 set of 5 reps .

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Y.” S.Smolov Switching Microcycle More info at stronglifts. 1 24-Jun-2013 Squat Negative 1x 10 26-Jun-2013 Power Clean 8x3 0 28-Jun-2013 Box Squat 12x2 0 2 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 Squat Negative: Squat down until the bar hits the safety pins.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. Slowly & controlled. There's no upward motion. Use this guide for the safety pins.

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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 1 7-Jul-2013 3x 4x 3x4 5x 0 0 0 0 2 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 3 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 4 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 5-Aug-2013 4x 4x4 0 0 6 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 .Smolov Intense Microcycle More info at stronglifts.

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