Smolov Introductory Microcycle

More info at stronglifts.com

Using Pounds - Click to Change

5
Enter Current Squat 1RM 315
Enter Start Date (yyyy/mm/dd) 26-Feb-2018

1 26-Feb-2018 27-Feb-2018 28-Feb-2018

3x8 205 3x8 205 4x5 220
5x 220 5x 220 3x 235
2x2 235 2x2 235 2x2 250
1x 250 1x 250 1x 285

1-Mar-2018 2-Mar-2018 3-Mar-2018

Lunges Bulgarian Lunges Lunges
3x8 3x8 3x8

Use the lunges to stretch your thighs

2 5-Mar-2018 7-Mar-2018 9-Mar-2018

2x2 270 3x 270 5x 270

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 315

Start Date 12-Mar-2018

1 12-Mar-2018 14-Mar-2018 16-Mar-2018 17-Mar-2018

4x9 220 5x7 235 7x5 250 10x3 270

2 19-Mar-2018 21-Mar-2018 23-Mar-2018 24-Mar-2018

4x9 240 5x7 255 7x5 270 10x3 290

3 26-Mar-2018 28-Mar-2018 30-Mar-2018 31-Mar-2018

4x9 250 5x7 265 7x5 280 10x3 300

4 7-Apr-2018
TEST 1RM - Aim for 25-45lbs more weight
345

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 345

Enter Current Power Clean 1RM
Enter Current Box Squat 1RM
Start Date 9-Apr-2018

"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 9-Apr-2018 11-Apr-2018 13-Apr-2018

Squat Negative Power Clean Box Squat
1x 355 8x3 0 12x2 0

2 16-Apr-2018 18-Apr-2018 20-Apr-2018

Squat Negative Power Clean Box Squat
1x 365 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 345

Start Date 22-Apr-2018

1 22-Apr-2018 24-Apr-2018 27-Apr-2018

3x 225 3x 205 4x 225
4x 260 3x 240 4x 240
3x4 295 4x 275 5x4 275
5x 295 3x 310
2x5 295

2 29-Apr-2018 1-May-2018 4-May-2018

4x 205 3x 225 3x 225
4x 240 3x 260 3x 260
4x 275 3x 295 4x 295
3x 310 3x3 310 4x5 310
2x4 310 3x 330

3 6-May-2018 8-May-2018 11-May-2018

3x 205 3x 205 3x 225
3x 240 3x 240 3x 260
3x 275 3x 275 3x 295
5x5 310 2x3 330 4x3 330

4 13-May-2018 15-May-2018 18-May-2018

3x 240 3x 240 3x 260
4x 275 3x 275 4x 310
5x5 310 4x3 330 3x4 330

5 21-May-2018
4x 260
4x4 295

6 25-May-2018
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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