Copy of All Things Gym Smolov Squat Program

	A	B	C	D	E	F	G	H
1	All Things Gym Smolov Spreadsheet			To edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
2	Notes on ATG
3		1RM Squat:	1 RM date	Base 2 Increase	Base 3 Increase	New 1RM	Notation: Weight x Reps x Sets
4		210	8/4/2013	10	5
5	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
6	Intro 1	137x8 x3	137x8 x3	147x5 x4	Lunges	Lunges	Lunges
7		147x5 x1	147x5 x1	158x3 x1	stretching	stretching	stretching
8		158x2 x2	158x2 x2	168x2 x2
9		168x1 x1	168x1 x1	189x1 x1
10	Intro 2	jumps		jumps		jumps
11		dynamic effort		dynamic effort		dynamic effort
12		168x5 x1		173x5 x1		179x5 x1
13	Base 1	147x9 x4		158x7 x5		168x5 x7	179x3 x10
14	Base 2	157x9 x4		168x7 x5		178x5 x7	189x3 x10
15	Base 3	162x9 x4		173x7 x5		183x5 x7	194x3 x10
16	Base 4	rest		rest		1RM test (enter in F4)
17	Switching 1	jumps		jumps		jumps
18		speed work		speed work		speed work
19		pause squats		pause squats		pause squats
20	Switching 2	jumps		jumps		jumps
21		speed work		speed work		speed work
22		pause squats		pause squats		pause squats
23	Intense 1	0x3 x1		0x3 x1			0x4 x1
24		0x4 x1		0x3 x1			0x4 x1
25		0x4 x3		0x4 x1			0x4 x5
26		0x5 x1		0x3 x1
27				0x5 x2
28	Intense 2	0x4 x1		0x3 x1			0x3 x1
29		0x4 x1		0x3 x1			0x3 x1
30		0x4 x1		0x3 x1			0x4 x1
31		0x3 x1		0x3 x3			0x5 x4
32		0x4 x2		0x3 x1
33	Intense 3	0x3 x1		0x3 x1			0x3 x1
34		0x3 x1		0x3 x1			0x3 x1
35		0x3 x1		0x3 x1			0x3 x1
36		0x5 x5		0x3 x2			0x3 x4
37	Intense 4	0x3 x1		0x3 x1			0x3 x1
38		0x3 x1		0x3 x1			0x4 x1
39		0x5 x5		0x3 x4			0x4 x3
40	Taper	0x3 x1		0x4 x1				1 RM Test
41		0x3 x1		0x4 x4
42		0x5 x2
43		0x4 x3