Smolov Mesocycle.xlsx
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Max Lift 260 Week 1 % Weight Lifted weight Monday 70 182 180 Wednesday 75 195 195 Friday 80 208 210 Saturday 85 221 220 Week2 Monday 20 202 200 Wednesday 20 215 215 Friday 20 228 230 Saturday 20 241 240 Week3 Monday 10 212 210 Wednesday 10 225 225 Friday 10 238 240 Saturday 10 251 250 Max Lift 195 Week 1 % Weight Lifted weight Monday 70 136.5 135 Wednesday 75 146.25 145 Friday 80 156 155 Saturday 85 165.75 165 Week2 Monday 20 156.5 155 Wednesday 20 166.25 165 Friday 20 176 175 Saturday 20 185.75 185 Week3 Monday 10 166.5 165 Wednesday 10 176.25 175 Friday 10 186 185 Saturday 10 195.75 195
Transcript of Smolov Mesocycle.xlsx
Smolov Jr. Bench (18_3_2011-_)Max Lift260
Week 1%WeightLifted weightErrorRepsSetsVolume/("Tonnage")IntensityDate doneMonday70182180-7294648069.23%Wednesday75195195075682575.00%Friday802082107057735080.77%Saturday85221220-30310660084.62%Week227255Monday20202200-7294720076.92%Wednesday20215215075752582.69%Friday202282307057805088.46%Saturday20241240-30310720092.31%Week329975Monday10212210-7294756080.77%Wednesday10225225075787586.54%Friday102382407057840092.31%Saturday10251250-30310750096.15%31335
88565
Max Lift195
Week 1%WeightLifted weightErrorRepsSetsVolume/("Tonnage")IntensityDate doneMonday70136.5135-5494486051.92%Wednesday75146.25145-4475507555.77%Friday80156155-3557542559.62%Saturday85165.75165-23310495063.46%Week220310Monday20156.5155-5494558059.62%Wednesday20166.25165-4475577563.46%Friday20176175-3557612567.31%Saturday20185.75185-23310555071.15%Week323030Monday10166.5165-5494594063.46%Wednesday10176.25175-4475612567.31%Friday10186185-3557647571.15%Saturday10195.75195-23310585075.00%24390
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Smolov JrMax Lift150
Week 1%WeightLifted weightErrorRepsSetsVolume/("Tonnage")IntensityDate doneMonday70105105-066378070.00%18/3/2011Wednesday75112.5112.50573937.575.00%20/3/2011Friday80120120048384080.00%22/3/2011Saturday85127.5127.50310382585.00%23/3/2011Week215382.5Monday5110110-066396073.33%25/3/2011Wednesday5117.5117.50574112.578.33%27/3/2011Friday5125125048400083.33%Saturday5132.5132.50310397588.33%Week316047.5Monday2.5112.5112.5-066405075.00%Wednesday2.5120120057420080.00%Friday2.5127.5127.5048408085.00%Saturday2.51351350310405090.00%-016380How to:47810Add 5-7.5 kg for week 2, then 2.5-5 kg for week 3. Go 2.5 kg down if it gets to hard.
Smolov Jr. Push PressMax Push Press55Week 1%WeightLifted weightActual weightErrorRepsSetsVolume/("Tonnage")IntensityDate doneMonday7038.537.5851,674663060154.55%1/1/2012Wednesday7541.2542.5901,706573150163.64%Friday804445951,632483040172.73%Saturday8546.7547.51001,5983103000181.82%Week212250Monday2.5414040-3666144072.73%11/1/2012Wednesday2.543.7545454457157581.82%13/1/2012Friday2.546.547.547.53248152086.36%15/1/2012Saturday2.549.25501051,6733101500190.91%17/1/2012Week36035Monday2.543.542.542.5-3666153077.27%Wednesday2.546.2547.547.544571662.586.36%Friday2.54950503248160090.91%Saturday2.551.7552.5107.51,6733101575195.45%10,0346367.5How to:24652.5Add 5-7.5 kg for week 2, then 2.5-5 kg for week 3. Go 2.5 kg down if it gets to hard.
