All Things Gym Smolov Squat Program
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All Things Gym Smolov SpreadsheetTo edit this sheet Go to 'File' and choose 'Make a Copy' or 'Download as'
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Notes on ATG
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1RM Squat:1 RM dateBase 2 IncreaseBase 3 IncreaseNew 1RMNotation: Weight x Reps x Sets
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1808/4/2013105190
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WeekMonTueWedThuFriSatSun
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Intro 1117x8 x3117x8 x3126x5 x4LungesLungesLunges
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126x5 x1126x5 x1135x3 x1stretchingstretchingstretching
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135x2 x2135x2 x2144x2 x2
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144x1 x1144x1 x1162x1 x1
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Intro 2jumpsjumpsjumps
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dynamic effortdynamic effortdynamic effort
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144x5 x1149x5 x1153x5 x1
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Base 1126x9 x4135x7 x5144x5 x7153x3 x10
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Base 2136x9 x4145x7 x5154x5 x7163x3 x10
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Base 3141x9 x4150x7 x5159x5 x7168x3 x10
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Base 4restrest1RM test (enter in F4)
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Switching 1jumpsjumpsjumps
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speed workspeed workspeed work
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pause squatspause squatspause squats
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Switching 2jumpsjumpsjumps
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speed workspeed workspeed work
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pause squatspause squatspause squats
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Intense 1124x3 x1114x3 x1124x4 x1
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143x4 x1133x3 x1133x4 x1
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162x4 x3152x4 x1152x4 x5
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162x5 x1171x3 x1
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162x5 x2
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Intense 2114x4 x1124x3 x1124x3 x1
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133x4 x1143x3 x1143x3 x1
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152x4 x1162x3 x1162x4 x1
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171x3 x1171x3 x3171x5 x4
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171x4 x2181x3 x1
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Intense 3114x3 x1114x3 x1124x3 x1
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133x3 x1133x3 x1143x3 x1
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152x3 x1152x3 x1162x3 x1
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171x5 x5181x3 x2181x3 x4
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Intense 4133x3 x1133x3 x1143x3 x1
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152x3 x1152x3 x1171x4 x1
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171x5 x5181x3 x4181x4 x3
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Taper133x3 x1143x4 x11 RM Test
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152x3 x1162x4 x4
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171x5 x2
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181x4 x3
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Smolov
Smolov Jr