Smolov Squat Program (JamesClear.com)

	A	B	C	D	E	F	G	H
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