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  • Name: Date: Lift (Eg, Squat, Bench) : Squat Input Your 1RM Here: Weekly Increment (Usually 5-10lbs)

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    Joon Kang
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    The document outlines the Smolov Jr workout program which focuses on increasing squat strength over 4 weeks. It includes a section to input starting squat max and weekly weight increments. Each week consists of squatting 3 days with increasing weight and decreasing reps. Sets, reps, and weights are tracked for each workout. Daily workout journals are also provided to log sleep, nutrition, reps, and notes for each training session. The goal is to test and improve the 1 rep max squat over the 4 week period.

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    SmolovJr

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    The document outlines the Smolov Jr workout program which focuses on increasing squat strength over 4 weeks. It includes a section to input starting squat max and weekly weight increments. Each week consists of squatting 3 days with increasing weight and decreasing reps. Sets, reps, and weights are tracked for each workout. Daily workout journals are also provided to log sleep, nutrition, reps, and notes for each training session. The goal is to test and improve the 1 rep max squat over the 4 week period.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    11 views22 pages

    Name: Date: Lift (Eg, Squat, Bench) : Squat Input Your 1RM Here: Weekly Increment (Usually 5-10lbs)

    Uploaded by

    Joon Kang
    The document outlines the Smolov Jr workout program which focuses on increasing squat strength over 4 weeks. It includes a section to input starting squat max and weekly weight increments. Each week consists of squatting 3 days with increasing weight and decreasing reps. Sets, reps, and weights are tracked for each workout. Daily workout journals are also provided to log sleep, nutrition, reps, and notes for each training session. The goal is to test and improve the 1 rep max squat over the 4 week period.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 22

    SMOLOV JR.

    WORKOUT TRACKER
    Name:
    Date:
    Lift (eg, squat, bench): Squat
    GOAL SETTING
    Input your 1RM here:
    Weekly Increment ( usually 5-10lbs)
    WEEK 1

    Sets
    Mon
    Wed
    Fri
    Sat
    Mon
    Wed
    Fri
    Sat
    Mon
    Wed
    Fri
    Sat

    WEEK 4
    Test Your 1RM

    Reps

    6
    7
    8
    10
    WEEK 2
    6
    7
    8
    10
    WEEK 3
    6
    7
    8
    10

    6
    5
    4
    3
    6
    5
    4
    3
    6
    5
    4
    3
    New 1RM:

    225
    5
    Weight
    160
    170
    180
    190
    165
    175
    185
    195
    168
    179
    190
    201

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Weight:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Weight:

    Smolov Jr. Workout Journal

    160

    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Smolov Jr. Workout Journal

    180

    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    10

    ut Journal

    Weight:

    170

    Weight:

    190

    ut Journal

    10

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Weight:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Weight:

    Smolov Jr. Workout Journal

    165

    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Smolov Jr. Workout Journal

    185

    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    10

    ut Journal

    Weight:

    175

    Weight:

    195

    ut Journal

    10

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Weight:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Weight:

    Smolov Jr. Workout Journal

    168

    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    Smolov Jr. Workout Journal

    190

    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps:
    Notes:

    Set:

    10

    ut Journal

    Weight:

    179

    Weight:

    201

    ut Journal

    10

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Notes:

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