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    Smolov Jr. Workout Tracker: New 1RM

    Uploaded by

    Mohamed Elhabib Cheqri
    This document outlines a 4-week Smolov Jr workout program. It includes a goal setting section to input a 1RM and weekly weight increment. Each week consists of 4 lifting sessions over Monday, Wednesday, Friday and Saturday. The workouts progressively increase the weight lifted over sets and reps each session, testing the new 1RM at the end of week 4. The rest of the document appears to be blank daily workout journal templates to log sleep, nutrition, reps, sets, weight and notes for each session.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Smolov Jr. Workout Tracker: New 1RM

    Uploaded by

    Mohamed Elhabib Cheqri
    119 views12 pages
    This document outlines a 4-week Smolov Jr workout program. It includes a goal setting section to input a 1RM and weekly weight increment. Each week consists of 4 lifting sessions over Monday, Wednesday, Friday and Saturday. The workouts progressively increase the weight lifted over sets and reps each session, testing the new 1RM at the end of week 4. The rest of the document appears to be blank daily workout journal templates to log sleep, nutrition, reps, sets, weight and notes for each session.

    Original Description:

    smolov jr

    Original Title

    SmolovJr

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    This document outlines a 4-week Smolov Jr workout program. It includes a goal setting section to input a 1RM and weekly weight increment. Each week consists of 4 lifting sessions over Monday, Wednesday, Friday and Saturday. The workouts progressively increase the weight lifted over sets and reps each session, testing the new 1RM at the end of week 4. The rest of the document appears to be blank daily workout journal templates to log sleep, nutrition, reps, sets, weight and notes for each session.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    119 views12 pages

    Smolov Jr. Workout Tracker: New 1RM

    Uploaded by

    Mohamed Elhabib Cheqri
    This document outlines a 4-week Smolov Jr workout program. It includes a goal setting section to input a 1RM and weekly weight increment. Each week consists of 4 lifting sessions over Monday, Wednesday, Friday and Saturday. The workouts progressively increase the weight lifted over sets and reps each session, testing the new 1RM at the end of week 4. The rest of the document appears to be blank daily workout journal templates to log sleep, nutrition, reps, sets, weight and notes for each session.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 12

    SMOLOV JR.

    WORKOUT TRACKER
    Name:
    Date: Lift (eg, squat, bench):
    GOAL SETTING
    Input your 1RM here: 220
    Weekly Increment ( usually 5-10lbs) 2.5

    WEEK 1 Sets Reps Weight


    Mon 6 6 155
    Wed 7 5 165
    Fri 8 4 175
    Sat 10 3 185
    WEEK 2
    Mon 6 6 157.5
    Wed 7 5 167.5
    Fri 8 4 177.5
    Sat 10 3 187.5
    WEEK 3
    Mon 6 6 159.5
    Wed 7 5 170.5
    Fri 8 4 181.5
    Sat 10 3 192.5
    WEEK 4
    Test Your 1RM New 1RM:
    Smolov Jr. Workout Journal
    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 6 Set: 6 Weight: 155
    Notes:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 4 Set: 8 Weight: 175
    Notes:
    Smolov Jr. Workout Journal
    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 5 Set: 7 Weight: 165
    Notes:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 3 Set: 10 Weight: 185
    Notes:
    Smolov Jr. Workout Journal
    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 6 Set: 6 Weight: 157.5
    Notes:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 4 Set: 8 Weight: 177.5
    Notes:
    Smolov Jr. Workout Journal
    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 5 Set: 7 Weight: 167.5
    Notes:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 3 Set: 10 Weight: 187.5
    Notes:
    Smolov Jr. Workout Journal
    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 6 Set: 6 Weight: 159.5
    Notes:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 4 Set: 8 Weight: 181.5
    Notes:
    Smolov Jr. Workout Journal
    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 5 Set: 7 Weight: 170.5
    Notes:

    Smolov Jr. Workout Journal


    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Reps: 3 Set: 10 Weight: 192.5
    Notes:
    Smolov Jr. Workout Journal
    Date:
    Workout Entry
    Sleep:
    Nutrition:
    Notes:

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