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  • Smolov Introductory Microcycle: Using Kilograms - Click To Change Current Squat 1RM Start Date (Yyyy/mm/dd)

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    Tuteraipuni POTHIER
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    The document outlines the Smolov Introductory Microcycle, a strength training program for squats. It provides the workout schedule and sets/reps for each day over a 4 week period, beginning with lighter weight and increasing over time. The goal is to increase the lifter's one repetition maximum squat weight by 10-20 kg by the end.

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    smolov.stronglifts

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    The document outlines the Smolov Introductory Microcycle, a strength training program for squats. It provides the workout schedule and sets/reps for each day over a 4 week period, beginning with lighter weight and increasing over time. The goal is to increase the lifter's one repetition maximum squat weight by 10-20 kg by the end.

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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
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    41 views5 pages

    Smolov Introductory Microcycle: Using Kilograms - Click To Change Current Squat 1RM Start Date (Yyyy/mm/dd)

    Uploaded by

    Tuteraipuni POTHIER
    The document outlines the Smolov Introductory Microcycle, a strength training program for squats. It provides the workout schedule and sets/reps for each day over a 4 week period, beginning with lighter weight and increasing over time. The goal is to increase the lifter's one repetition maximum squat weight by 10-20 kg by the end.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    Smolov Introductory Microcycle

    More info at stronglifts.com

    Using Kilograms - Click to Change


    2.5
    Enter Current Squat 1RM 170
    Enter Start Date (yyyy/mm/dd) 27-Feb-2017

    1 27-Feb-2017 28-Feb-2017 1-Mar-2017


    3x8 110 3x8 110 4x5 120
    5x 120 5x 120 3x 127.5
    2x2 127.5 2x2 127.5 2x2 135
    1x 135 1x 135 1x 152.5

    2-Mar-2017 3-Mar-2017 4-Mar-2017


    Lunges Bulgarian Lunges Lunges
    3x8 3x8 3x8

    Use the lunges to stretch your thighs

    2 6-Mar-2017 8-Mar-2017 10-Mar-2017


    2x2 145 3x 145 5x 145

    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 160


    Start Date 13-Mar-2017

    1 13-Mar-2017 15-Mar-2017 17-Mar-2017 18-Mar-2017


    4x9 112.5 5x7 120 7x5 127.5 10x3 135

    2 20-Mar-2017 22-Mar-2017 24-Mar-2017 25-Mar-2017


    4x9 122.5 5x7 130 7x5 137.5 10x3 145

    3 27-Mar-2017 29-Mar-2017 31-Mar-2017 1-Apr-2017


    4x9 127.5 5x7 135 7x5 142.5 10x3 150

    4 8-Apr-2017
    TEST 1RM - Aim for 10-20kg more weight
    190

    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 190


    Power Clean Using
    115 Kilograms - Click to Change
    Box Squat RM Using
    160 Kilograms - Click to Change
    Start Date 10-Apr-2017

    "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 10-Apr-2017 12-Apr-2017 14-Apr-2017


    Squat Negative Power Clean Box Squat
    1x 195 8x3 70 12x2 112.5

    2 17-Apr-2017 19-Apr-2017 21-Apr-2017


    Squat Negative Power Clean Box Squat
    1x 200 8x3 70 12x2 120

    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 160


    Start Date 23-Apr-2017

    1 23-Apr-2017 25-Apr-2017 28-Apr-2017


    3x 105 3x 95 4x 105
    4x 120 3x 112.5 4x 112.5
    3x4 135 4x 127.5 5x4 127.5
    5x 135 3x 145
    2x5 135

    2 30-Apr-2017 2-May-2017 5-May-2017


    4x 95 3x 105 3x 105
    4x 112.5 3x 120 3x 120
    4x 127.5 3x 135 4x 135
    3x 145 3x3 145 4x5 145
    2x4 145 3x 152.5

    3 7-May-2017 9-May-2017 12-May-2017


    3x 95 3x 95 3x 105
    3x 112.5 3x 112.5 3x 120
    3x 127.5 3x 127.5 3x 135
    5x5 145 2x3 152.5 4x3 152.5

    4 14-May-2017 16-May-2017 19-May-2017


    3x 112.5 3x 112.5 3x 120
    4x 127.5 3x 127.5 4x 145
    5x5 145 4x3 152.5 3x4 152.5

    5 22-May-2017
    4x 120
    4x4 135

    6 26-May-2017
    TEST 1RM - Aim for 10-20kg more weight
    210

    3x8 is 3 sets of 8 reps 5x is 1 set of 5 reps


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