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  • Example Smolov JR Spreadsheet

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    Teri Castro
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    This document outlines a 3-week lifting program using the Smolov Jr. method. It provides the lifter's starting 1 repetition maximum of 265 pounds and prescribes weight increases of 10 pounds in week 2 and 15 pounds in week 3. Each week consists of 4 lifting sessions with decreasing repetitions - 6 sets of 6 reps, 7 sets of 5 reps, 8 sets of 4 reps, and 10 sets of 3 reps - and prescribed increasing weights for each session.

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    Good Bench Program

    Original Title

    Example Smolov Jr Spreadsheet

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    This document outlines a 3-week lifting program using the Smolov Jr. method. It provides the lifter's starting 1 repetition maximum of 265 pounds and prescribes weight increases of 10 pounds in week 2 and 15 pounds in week 3. Each week consists of 4 lifting sessions with decreasing repetitions - 6 sets of 6 reps, 7 sets of 5 reps, 8 sets of 4 reps, and 10 sets of 3 reps - and prescribed increasing weights for each session.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views1 page

    Example Smolov JR Spreadsheet

    Uploaded by

    Teri Castro
    This document outlines a 3-week lifting program using the Smolov Jr. method. It provides the lifter's starting 1 repetition maximum of 265 pounds and prescribes weight increases of 10 pounds in week 2 and 15 pounds in week 3. Each week consists of 4 lifting sessions with decreasing repetitions - 6 sets of 6 reps, 7 sets of 5 reps, 8 sets of 4 reps, and 10 sets of 3 reps - and prescribed increasing weights for each session.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Smolov Jr.

    1RM
    Add LBs Week 2
    Add LBs Week 3

    265
    10
    15

    Week 1
    Mon
    Wed
    Fri
    Sat

    6x6
    7x5
    8x4
    10x3

    185
    200
    210
    225

    (Not Rounded)
    186
    199
    212
    225

    Mon
    Wed
    Fri
    Sat

    6x6
    7x5
    8x4
    10x3

    195
    210
    220
    235

    196
    209
    222
    235

    Mon
    Wed
    Fri
    Sat

    6x6
    7x5
    8x4
    10x3

    200
    215
    225
    240

    201
    214
    227
    240

    Week 2

    Week 3

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