Well, I got bored yesterday and decided to throw one together (college Computer class isn’t useless at all).
Haven’t seen one floating around the intrawebs before so hopefully someone can use it. Has values for 1rm, weights added in week 2 and 3, and rounded to nearest 5 and actual values.
Let me know if there’s any problems with it: ( http://www.mediafire.com/?om5tmgnmhm1 )
Edit: New link, fixed typo
Hey thanks for that. I’m probably doing this after my next meet.
No problem!
bumpin
Nice!!!
I download it, looks like 3 weeks.
10x3 on the spreadsheet means 10 sets at 3 reps?
Yep, it’s in regular Western notation.
Smolov Jr is just 3 weeks compared to the full Smolov.
Thanks, I really appreciate you making this excel sheet for everyone to use.
How often could I run this? And do you have a sheet for regular Smolov?
What about powerclean? Deadlift?
If I wanted to get those up quickly with the progression, what am I doing?
[quote]djrobins wrote:
How often could I run this? And do you have a sheet for regular Smolov?[/quote]
If someone put the full smolov spreadsheet online I would love on them so hard (no homo).
[quote]jga wrote:
djrobins wrote:
How often could I run this? And do you have a sheet for regular Smolov?
If someone put the full smolov spreadsheet online I would love on them so hard (no homo).[/quote]
Just fixed a typo.
Great idea to post. I made a Smolov spreadsheet too on Sunday (procrastinating from studying), hope you don’t mind if I post it in your thread.
Just change the 1RM and the weights change throughout. It’s for a 12 week duration. I did it in Open Office but saved as an Excel file.
Enjoy.
[quote]Bchamp wrote:
Great idea to post. I made a Smolov spreadsheet too on Sunday (procrastinating from studying), hope you don’t mind if I post it in your thread.
Just change the 1RM and the weights change throughout. It’s for a 12 week duration. I did it in Open Office but saved as an Excel file.
Enjoy. [/quote]
Someone’s getting some loving 
Thanks for that one too. I’m saving it. I’m trying the junior one first to see how hard it kicks my ass.
bump on this
Back so i can find it later
am i reading the smolov junior right?? it goes mon, wed, fri, sat
surely this is a mistake?
NB can any other work i.e. weighted chins, be done on a lower volume for the duration or too much work and will take away from squatting and impede recovery
thanks in advance
trav
The human body is capable of adapting to a lot more than some fitness authors give it credit for (Stuart McRobert cough).
thanks for the spreadsheet!
am looking to do something with myself, and now that i am recovering from a bad ankle sprain, this sounds like a good thing to do.
question though, do i add 10 to the calculator for 1RM at the end of week 1, and take the new values for week 2?
i’ll be using it, but in KG form. but since its calculating in percentages, i suppose it wont make any difference.