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Smolov Squat Spreadsheet

This document contains a spreadsheet for tracking a Smolov squat training program. The spreadsheet includes the workout schedule for each day of the week over several weeks, starting with introductory phases and increasing in intensity until a peak week with a 1RM test.

Uploaded by

taka1985
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
405 views

Smolov Squat Spreadsheet

This document contains a spreadsheet for tracking a Smolov squat training program. The spreadsheet includes the workout schedule for each day of the week over several weeks, starting with introductory phases and increasing in intensity until a peak week with a 1RM test.

Uploaded by

taka1985
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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All Things Gym Smolov Spreadsheet

To edit this sheet Go to 'File' and choose 'Make a Copy' or

Notes on ATG

1RM Squat:

1 RM date

Base 2 Increase

Base 3 Increase

150

8/4/2013

10

Week

Mon

Tue

Wed

Thu

Intro 1

98x8 x3
105x5 x1
113x2 x2
120x1 x1
jumps
dynamic effort
120x5 x1
105x9 x4
115x9 x4
120x9 x4
rest
jumps
speed work
pause squats
jumps
speed work
pause squats
101x3 x1
116x4 x1
132x4 x3
132x5 x1

98x8 x3
105x5 x1
113x2 x2
120x1 x1

Lunges
stretching

93x4 x1
109x4 x1
124x4 x1
140x3 x1
140x4 x2
93x3 x1
109x3 x1
124x3 x1
140x5 x5
109x3 x1
124x3 x1
140x5 x5

105x5 x4
113x3 x1
120x2 x2
135x1 x1
jumps
dynamic effort
124x5 x1
113x7 x5
123x7 x5
128x7 x5
rest
jumps
speed work
pause squats
jumps
speed work
pause squats
93x3 x1
109x3 x1
124x4 x1
140x3 x1
132x5 x2
101x3 x1
116x3 x1
132x3 x1
140x3 x3
147x3 x1
93x3 x1
109x3 x1
124x3 x1
147x3 x2
109x3 x1
124x3 x1
147x3 x4

109x3 x1

116x4 x1

124x3 x1

132x4 x4

Intro 2
Base 1
Base 2
Base 3
Base 4
Switching 1
Switching 2
Intense 1

Intense 2

Intense 3

Intense 4
Taper

140x5 x2
147x4 x3

and choose 'Make a Copy' or 'Download as'

New 1RM

155

Fri

Sat

Lunges
stretching

Lunges
stretching

jumps
dynamic effort
128x5 x1
120x5 x7
130x5 x7
135x5 x7
1RM test
jumps
speed work
pause squats
jumps
speed work
pause squats

Sun

128x3 x10
138x3 x10
143x3 x10

101x4 x1
109x4 x1
124x4 x5

101x3 x1
116x3 x1
132x4 x1
140x5 x4
101x3 x1
116x3 x1
132x3 x1
147x3 x4
116x3 x1
140x4 x1
147x4 x3
1 RM Test

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