A | B | C | D | E | F | G | H | |
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1 | To copy this sheet for yourself, go to 'File' and choose 'Make a Copy' or 'Download as'. (Spreadsheet credit belongs to All Things Gym.) | |||||||
2 | Smolov Squat Program | Directions: Fill in the blue cells with your numbers. | Legend: Weight x Reps x Sets | |||||
3 | Starting 1RM | Start Date | Base 2 Increase | Base 3 Increase | Halfway 1RM | |||
4 | 385 | 9/22/2014 | 5 | 5 | 405 | |||
5 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
6 | Week 1: Intro 1 | 250x8 x3 | 250x8 x3 | 270x5 x4 | Lunges | Lunges | Lunges | |
7 | 270x5 x1 | 270x5 x1 | 289x3 x1 | stretching | stretching | stretching | ||
8 | 289x2 x2 | 289x2 x2 | 308x2 x2 | |||||
9 | 308x1 x1 | 308x1 x1 | 347x1 x1 | |||||
10 | Week 2: Intro 2 | jumps | jumps | jumps | ||||
11 | dynamic effort | dynamic effort | dynamic effort | |||||
12 | 308x5 x1 | 318x5 x1 | 327x5 x1 | |||||
13 | Week 3: Base 1 | 270x9 x4 | 289x7 x5 | 308x5 x7 | 327x3 x10 | |||
14 | Week 4: Base 2 | 275x9 x4 | 294x7 x5 | 313x5 x7 | 332x3 x10 | |||
15 | Week 5: Base 3 | 280x9 x4 | 299x7 x5 | 318x5 x7 | 337x3 x10 | |||
16 | Week 6: Base 4 | rest | rest | Halfway 1RM test (enter in F4) | ||||
17 | Week 7: Transition 1 | jumps | jumps | jumps | ||||
18 | speed work | speed work | speed work | |||||
19 | pause squats | pause squats | pause squats | |||||
20 | Week 8: Transition 2 | jumps | jumps | jumps | ||||
21 | speed work | speed work | speed work | |||||
22 | pause squats | pause squats | pause squats | |||||
23 | Week 9: Intensity 1 | 263x3 x1 | 243x3 x1 | 263x4 x1 | ||||
24 | 304x4 x1 | 284x3 x1 | 284x4 x1 | |||||
25 | 344x4 x3 | 324x4 x1 | 324x4 x5 | |||||
26 | 344x5 x1 | 365x3 x1 | ||||||
27 | 344x5 x2 | |||||||
28 | Week 10: Intensity 2 | 243x4 x1 | 263x3 x1 | 263x3 x1 | ||||
29 | 284x4 x1 | 304x3 x1 | 304x3 x1 | |||||
30 | 324x4 x1 | 344x3 x1 | 344x4 x1 | |||||
31 | 365x3 x1 | 365x3 x3 | 365x5 x4 | |||||
32 | 365x4 x2 | 385x3 x1 | ||||||
33 | Week 11: Intensity 3 | 243x3 x1 | 243x3 x1 | 263x3 x1 | ||||
34 | 284x3 x1 | 284x3 x1 | 304x3 x1 | |||||
35 | 324x3 x1 | 324x3 x1 | 344x3 x1 | |||||
36 | 365x5 x5 | 385x3 x2 | 385x3 x4 | |||||
37 | Week 12: Intensity 4 | 284x3 x1 | 284x3 x1 | 304x3 x1 | ||||
38 | 324x3 x1 | 324x3 x1 | 365x4 x1 | |||||
39 | 365x5 x5 | 385x3 x4 | 385x4 x3 | |||||
40 | Week 13: Taper and Test | 284x3 x1 | 304x4 x1 | Final 1 RM Test | ||||
41 | 324x3 x1 | 344x4 x4 | ||||||
42 | 365x5 x2 | |||||||
43 | 385x4 x3 |