Smolov Introductory Microcycle

More info at stronglifts.com

Using Pounds - Click to Change

5
Enter Current Squat 1RM 120
Enter Start Date (yyyy/mm/dd) 18-Jul-2022

1 18-Jul-2022 19-Jul-2022 20-Jul-2022

3x8 80 3x8 80 4x5 85
5x 85 5x 85 3x 90
2x2 90 2x2 90 2x2 95
1x 95 1x 95 1x 110

21-Jul-2022 22-Jul-2022 23-Jul-2022

Lunges Bulgarian Lunges Lunges
3x8 3x8 3x8

Use the lunges to stretch your thighs

2 25-Jul-2022 27-Jul-2022 29-Jul-2022

2x2 100 3x 100 5x 100

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 120

Start Date 1-Aug-2022

1 1-Aug-2022 3-Aug-2022 5-Aug-2022 6-Aug-2022

4x9 85 5x7 90 7x5 95 10x3 100

2 8-Aug-2022 10-Aug-2022 12-Aug-2022 13-Aug-2022

4x9 105 5x7 110 7x5 115 10x3 120

3 15-Aug-2022 17-Aug-2022 19-Aug-2022 20-Aug-2022

4x9 115 5x7 120 7x5 125 10x3 130

4 27-Aug-2022
TEST 1RM - Aim for 25-45lbs more weight
165

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 165

Enter Current Power Clean 1RM 110
Enter Current Box Squat 1RM 150
Start Date 29-Aug-2022

"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 29-Aug-2022 31-Aug-2022 2-Sep-2022

Squat Negative Power Clean Box Squat
1x 175 8x3 65 12x2 105

2 5-Sep-2022 7-Sep-2022 9-Sep-2022

Squat Negative Power Clean Box Squat
1x 185 8x3 65 12x2 115

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 165

Start Date 11-Sep-2022

1 11-Sep-2022 13-Sep-2022 16-Sep-2022

3x 105 3x 100 4x 105
4x 125 3x 115 4x 115
3x4 140 4x 130 5x4 130
5x 140 3x 150
2x5 140

2 18-Sep-2022 20-Sep-2022 23-Sep-2022

4x 100 3x 105 3x 105
4x 115 3x 125 3x 125
4x 130 3x 140 4x 140
3x 150 3x3 150 4x5 150
2x4 150 3x 155

3 25-Sep-2022 27-Sep-2022 30-Sep-2022

3x 100 3x 100 3x 105
3x 115 3x 115 3x 125
3x 130 3x 130 3x 140
5x5 150 2x3 155 4x3 155

4 2-Oct-2022 4-Oct-2022 7-Oct-2022

 3x 115 3x 115 3x 125
4x 130 3x 130 4x 150
5x5 150 4x3 155 3x4 155

5 10-Oct-2022
4x 125
4x4 140

6 14-Oct-2022
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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