13 week smolov cycle

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GettinFatStrong		13 week smolov cycle	04-10-2011 @ 23:37
tr Member 2658, 458 posts SQ 150, BP 140, DL 200 490.0 kgs @ 117kgs UnEq	as u can see my squat sucks. i want to bring this up to parr, does any1 have a calculator for the 13 week cycle or percentages?

brownbear		...	04-10-2011 @ 23:41
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260 638.0 kgs @ 98kgs UnEq	the base and intense phase here http://joeskopec.com/smolov.html pretty sure theres a prep phase and a rest phase between base and intense then another rest after intense then max

GettinFatStrong		...	04-10-2011 @ 23:48
tr Member 2658, 458 posts SQ 150, BP 140, DL 200 490.0 kgs @ 117kgs UnEq	brownbear said:the base and intense phase here http://joeskopec.com/smolov.html pretty sure theres a prep phase and a rest phase between base and intense then another rest after intense then max yeah thats the one i found lol was hoping for the others :P ty though

brownbear		...	05-10-2011 @ 00:02
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260 638.0 kgs @ 98kgs UnEq	From what i can extrapolate, it looks like the base cycle is: 1-3x8&65%, 1x5@70%, 2x2@75%, 1@80% 2- same as above 3-4x5@70%, 3@75%, 2x2@80% 1@90% 4-lunges 5- lunges 6-lunges 7-rest 8-2x2@85% 9-3@85% 10-5@85% So, weeks1&2 are this, then do 3 week base mesocycle, then a week where u squat once for a pb, then the 2 week deload programme, then run the intense cycle.

MrSmall		...	05-10-2011 @ 00:09
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	brownbear said:From what i can extrapolate, it looks like the base cycle is: 1-3x8&65%, 1x5@70%, 2x2@75%, 1@80% 2- same as above 3-4x5@70%, 3@75%, 2x2@80% 1@90% 4-lunges 5- lunges 6-lunges 7-rest 8-2x2@85% 9-3@85% 10-5@85% So, weeks1&2 are this, then do 3 week base mesocycle, then a week where u squat once for a pb, then the 2 week deload programme, then run the intense cycle. wtf is that?

GettinFatStrong		...	05-10-2011 @ 00:16
tr Member 2658, 458 posts SQ 150, BP 140, DL 200 490.0 kgs @ 117kgs UnEq	MrSmall said: wtf is that? yea i thought that too :\|

brownbear		...	05-10-2011 @ 00:16
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260 638.0 kgs @ 98kgs UnEq	MrSmall said: wtf is that? lol if i get your tone, i agree also, it looks like s**t to me too.


brownbear		...	05-10-2011 @ 00:29
Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260 638.0 kgs @ 98kgs UnEq	GettinFatStrong said: yea i thought that too :\| off some smolov spreadsheet i seen, looks like ste to me, if you were asking me i would say fk off the 13 weeker and do the base and if you want the intense

Cuddles		...	05-10-2011 @ 07:19
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	I thought the intro was to get you in squatting shape? Ie if you have been squatting regularly you dont need it.

Thing		...	05-10-2011 @ 07:36
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	if you want to get better at squat squat more often like twice a week heavy in one session and speed in another with plenty voloume in both.

GettinFatStrong		...	05-10-2011 @ 09:09
tr Member 2658, 458 posts SQ 150, BP 140, DL 200 490.0 kgs @ 117kgs UnEq	Thing said:if you want to get better at squat squat more often like twice a week heavy in one session and speed in another with plenty voloume in both. would u suggest box/bands or anything in the speed one?

mrstruan		...	05-10-2011 @ 10:29
Member 1953, 852 posts SQ 185, BP 160, DL 220 565.0 kgs @ 87kgs UnEq	http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smo... there is a spreadsheet link halfway down the page

GettinFatStrong		...	05-10-2011 @ 10:44
tr Member 2658, 458 posts SQ 150, BP 140, DL 200 490.0 kgs @ 117kgs UnEq	mrstruan said:http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smo... there is a spreadsheet link halfway down the page yea i know, how do you open a .xls tho

chaos		...	05-10-2011 @ 10:54
An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300 732.5 kgs @ 108kgs UnEq	I asked about upping my squat a while back and what worked for nme was suggestion from Tom Martiin, do 5x5 a couple of times a week gradually upping the weight each session by 5 or 10k, didn't take long to get up to 240 albeit equipped.

mrstruan		...	05-10-2011 @ 11:02
Member 1953, 852 posts SQ 185, BP 160, DL 220 565.0 kgs @ 87kgs UnEq	GettinFatStrong said: yea i know, how do you open a .xls tho excel...

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