Scribd
Upload
278 views3 pages

All Things Gym Smolov Squat Program

The document is a spreadsheet for tracking a Smolov Jr program for increasing squat and bench press strength over 3 weeks. It includes spaces to log 1RM tests and current 1RM weights for squat and bench. The main body of the spreadsheet has 4 columns for the 4 day per week workout, with rows for each week to input the sets and reps to be performed based on the Smolov Jr variations listed at the top (4x9, 5x7, etc.).

Uploaded by

JP Quezada
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
278 views3 pages

All Things Gym Smolov Squat Program

The document is a spreadsheet for tracking a Smolov Jr program for increasing squat and bench press strength over 3 weeks. It includes spaces to log 1RM tests and current 1RM weights for squat and bench. The main body of the spreadsheet has 4 columns for the 4 day per week workout, with rows for each week to input the sets and reps to be performed based on the Smolov Jr variations listed at the top (4x9, 5x7, etc.).

Uploaded by

JP Quezada
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 3

All Things Gym Smolov Spreadsheet To edit this sheet Go to 'File' and choose 'Make a Copy' o

Notes on ATG
1RM Squat: 1 RM date Base 2 Increase Base 3 Increase
295 8/4/2013 12 7
Week Mon Tue Wed Thu
Intro 1 192x8 x3 192x8 x3 207x5 x4 Lunges
207x5 x1 207x5 x1 221x3 x1 stretching
221x2 x2 221x2 x2 236x2 x2
236x1 x1 236x1 x1 266x1 x1
Intro 2 jumps jumps
dynamic effort dynamic effort
236x5 x1 243x5 x1
Base 1 207x9 x4 221x7 x5
Base 2 219x9 x4 233x7 x5
Base 3 226x9 x4 240x7 x5
Base 4 rest rest
Switching 1 jumps jumps
speed work speed work
pause squats pause squats
Switching 2 jumps jumps
speed work speed work
pause squats pause squats
Intense 1 0x3 x1 0x3 x1
0x4 x1 0x3 x1
0x4 x3 0x4 x1
0x5 x1 0x3 x1
0x5 x2
Intense 2 0x4 x1 0x3 x1
0x4 x1 0x3 x1
0x4 x1 0x3 x1
0x3 x1 0x3 x3
0x4 x2 0x3 x1
Intense 3 0x3 x1 0x3 x1
0x3 x1 0x3 x1
0x3 x1 0x3 x1
0x5 x5 0x3 x2
Intense 4 0x3 x1 0x3 x1
0x3 x1 0x3 x1
0x5 x5 0x3 x4
Taper 0x3 x1 0x4 x1
0x3 x1 0x4 x4
0x5 x2
0x4 x3
and choose 'Make a Copy' or 'Download as'

New 1RM Notation: Weight x Reps x Sets


0
Fri Sat Sun
Lunges Lunges
stretching stretching

jumps
dynamic effort
251x5 x1
236x5 x7 251x3 x10
248x5 x7 263x3 x10
255x5 x7 270x3 x10
1RM test (enter in F4)
jumps
speed work
pause squats
jumps
speed work
pause squats
0x4 x1
0x4 x1
0x4 x5

0x3 x1
0x3 x1
0x4 x1
0x5 x4

0x3 x1
0x3 x1
0x3 x1
0x3 x4
0x3 x1
0x4 x1
0x4 x3
1 RM Test
ATG Smolov Jr Spreadsheet
There are different Smolov Jr Set & Rep Schemes out there.
Use one of the schemes below.

Smolov Jr Versions
Program Sets x Reps Sets x Reps Sets x Reps Sets x Reps
Smolov Jr 4x9 5x7 7x5 10x3
Smolov Jr Alt 6x6 7x5 9x4 10x3

1RM Squat: 1 RM date Week 2 Increase Week 3 Increase


280 8/4/2013 10 5
Week Day 1 Day 2 Day 3 Day 4
1 196 210 224 238
2 206 220 234 248
3 211 225 239 253

1RM Bench: 1 RM date Week 2 Increase Week 3 Increase


100 8/4/2013 10 5
Week Day 1 Day 2 Day 3 Day 4
1 70 75 80 85
2 80 85 90 95
3 85 90 95 100

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy