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  • Smolov JR Mesocycle

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    Dhananjay Sharma
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    The document contains tracking data for multiple individuals' strength training programs over 3 weeks. It includes the weight lifted each session, sets, reps, volume, and intensity. The weight increased each week, with smaller increases in later weeks as the lifts became more challenging. The goal was to progressively increase strength over time through periodized training.

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    Smolov Jr Mesocycle

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    The document contains tracking data for multiple individuals' strength training programs over 3 weeks. It includes the weight lifted each session, sets, reps, volume, and intensity. The weight increased each week, with smaller increases in later weeks as the lifts became more challenging. The goal was to progressively increase strength over time through periodized training.

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

    Smolov JR Mesocycle

    Uploaded by

    Dhananjay Sharma
    The document contains tracking data for multiple individuals' strength training programs over 3 weeks. It includes the weight lifted each session, sets, reps, volume, and intensity. The weight increased each week, with smaller increases in later weeks as the lifts became more challenging. The goal was to progressively increase strength over time through periodized training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    com
    Max Lift (Bench) 85
    Volume/
    Week 1 % Weight Lifted weight Error Reps Sets ("Tonnage") Intensity Date done
    Monday 70 59.5 60 18 9 4 2160 70.59%
    Wednesday 75 63.75 65 44 7 5 2275 76.47%
    Friday 80 68 70 70 5 7 2450 82.35%
    Saturday Weight Added 85 72.25 70 -68 3 10 2100 82.35%
    Week2 (lbs.) 8985
    Monday 5 64.5 65 18 9 4 2340 76.47%
    Wednesday 5 68.75 70 44 7 5 2450 82.35%
    Friday 5 73 75 70 5 7 2625 88.24%
    Saturday Weight Added 5 77.25 75 -68 3 10 2250 88.24%
    Week3 (lbs.) 9665
    Monday 5 69.5 70 18 9 4 2520 82.35%
    Wednesday 5 73.75 75 44 7 5 2625 88.24%
    Friday 5 78 80 70 5 7 2800 94.12%
    Saturday 5 82.25 80 -68 3 10 2400 94.12%
    10345

    28995

    Max Lift 75
    Volume/
    Week 1 % Weight Lifted weight Error Reps Sets ("Tonnage") Intensity Date done
    Monday 70 52.5 55 90 9 4 1980 73.33%
    Wednesday 75 56.25 55 -44 7 5 1925 73.33%
    Friday 80 60 60 0 5 7 2100 80.00%
    Saturday Weight Added 85 63.75 65 38 3 10 1950 86.67%
    Week2 (lbs.) 7955 0.00%
    Monday 5 57.5 60 90 9 4 2160 80.00%
    Wednesday 5 61.25 60 -44 7 5 2100 80.00%
    Friday 5 65 65 0 5 7 2275 86.67%
    Saturday Weight Added 5 68.75 70 38 3 10 2100 93.33%
    Week3 (lbs.) 8635 0.00%
    Monday 10 67.5 70 90 9 4 2520 93.33%
    Wednesday 10 71.25 70 -44 7 5 2450 93.33%
    Friday 10 75 75 0 5 7 2625 100.00%
    Saturday 10 78.75 80 38 3 10 2400 106.67%
    9995

    26585

    Max Lift 60
    Volume/
    Week 1 % Weight Lifted weight Error Reps Sets ("Tonnage") Intensity
    Monday 70 42 40 -72 6 6 1440 66.67%
    Wednesday 75 45 45 0 5 7 1575 75.00%
    Friday 80 48 50 64 4 8 1600 83.33%
    Saturday Weight Added 85 51 50 -30 3 10 1500 83.33%
    Week2 (lbs.) 6115
    Monday 5 47 45 -72 6 6 1620 75.00%
    Wednesday 5 50 50 0 5 7 1750 83.33%
    Friday 5 53 55 64 4 8 1760 91.67%
    Saturday Weight Added 5 56 55 -30 3 10 1650 91.67%
    Week3 (lbs.) 6780
    Monday 5 52 50 -72 6 6 1800 83.33%
    Wednesday 5 55 55 0 5 7 1925 91.67%
    Friday 5 58 60 64 4 8 1920 100.00%
    Saturday 5 61 60 -30 3 10 1800 100.00%
    7445

    20340
    Max Lift 135
    Volume/
    Week 1 % Weight Lifted weight Error Reps Sets ("Tonnage") Intensity
    Monday 70 94.5 95 18 6 6 3420 70.37%
    Wednesday 75 101.25 102.5 44 5 7 3587.5 75.93%
    Friday 80 108 107.5 -16 4 8 3440 79.63%
    Saturday 85 114.75 115 8 3 10 3450 85.19%
    Week2 13897.5
    Monday 5 99.5 100 18 6 6 3600 74.07%
    Wednesday 5 106.25 107.5 44 5 7 3762.5 79.63%
    Friday 5 113 112.5 -16 4 8 3600 83.33%
    Saturday 5 119.75 120 8 3 10 3600 88.89%
    Week3 14562.5
    Monday 2.5 102 102.5 18 6 6 3690 75.93%
    Wednesday 2.5 108.75 110 44 5 7 3850 81.48%
    Friday 2.5 115.5 115 -16 4 8 3680 85.19%
    Saturday 2.5 122.25 122.5 8 3 10 3675 90.74%
    Add 5-7.5 kg for 160 14895
    week
    How to:2, then 2.5-
    5 kg for week 3.
    Go 2.5 kg down if 43355
    it gets too hard.
    Max Push Press 55
    Volume/
    Week 1 % Weight Lifted weight Actual weight Error Reps Sets ("Tonnage")
    Monday 70 38.5 37.5 85 1,674 6 6 3060
    Wednesday 75 41.25 42.5 90 1,706 5 7 3150
    Friday 80 44 45 95 1,632 4 8 3040
    Saturday 85 46.75 47.5 100 1,598 3 10 3000
    Week2 12250
    Monday 2.5 41 40 40 -36 6 6 1440
    Wednesday 2.5 43.75 45 45 44 5 7 1575
    Friday 2.5 46.5 47.5 47.5 32 4 8 1520
    Saturday 2.5 49.25 50 105 1,673 3 10 1500
    Week3 6035
    Monday 2.5 43.5 42.5 42.5 -36 6 6 1530
    Wednesday 2.5 46.25 47.5 47.5 44 5 7 1662.5
    Friday 2.5 49 50 50 32 4 8 1600
    Saturday 2.5 51.75 52.5 107.5 1,673 3 10 1575
    Add 5-7.5 kg for 10,034 6367.5
    week
    How to:2, then 2.5-
    5 kg for week 3.
    Go 2.5 kg down if 24652.5
    it gets to hard.
    Intensity Date done
    154.55% 1/1/2012
    163.64%
    172.73%
    181.82%

    72.73% 11/1/2012
    81.82% 13/1/2012
    86.36% 15/1/2012
    190.91% 17/1/2012

    77.27%
    86.36%
    90.91%
    195.45%

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