Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program.
I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload week, in case you wanted to give it a go as well.
- Open it in Google Docs here
- got to File – ‘Make a Copy’ or ‘Download as’
If you are not familiar with the Smolov JR. system, it looks like the following.
Also read the Smolov Squat Routine FAQ.
Smolov Jr. – Intensity Sets/Reps
WEEK 1
- Sunday 70% 6×6
- Tue 75% 7×5
- Thurs 80% 8×4
- Fri 85% 10×3
WEEK 2
- Sunday 70% 6×6 Add 10 – 15lbs (larger increase for larger muscle groups)
- Tue 75% 7×5 Add 10 – 15lbs (larger increase for larger muscle groups)
- Thurs 80% 8×4 Add 10 – 15lbs (larger increase for larger muscle groups)
- Fri 85% 10×3 Add 10 – 15lbs (larger increase for larger muscle groups)
WEEK 3
- Sunday 70% 6×6 Add 5 – 10lbs to week 2’s weights
- Tue 75% 7×5 Add 5 – 10lbs to week 2’s weights
- Thurs 80% 8×4 Add 5 – 10lbs to week 2’s weights
- Fri 85% 10×3 Add 5 – 10lbs to week 2’s weights
Ahmed says
What I want to know is why this site isn't flooded with user comments? Thank you very much all the great work you're doing and all the best to you and yours!
Gregor says
Thanks for the kind words Ahmed.
Regarding the comments (or the lack there off) I think it is because 1) I have not encouraged it much and 2) the majority of pasts are fact based and not controversial. People come here for information and (hopefully find it) and don't see the need to comment.
Ahmed says
Yea I was just advocating ppl pay some respect and admiration for the work you provide lol. While I'd love to see some discussion and what would be a community helping each other train optimally, you have great a model here because in alot of sites you'll have ludicrous comments which stray from the topic and every now and then some naysayers spewing misinformation lol. I can't say it enough tho thank you and if you don't mind you mite be seeing a few posts frm me every now and then lol take care and all the best.
ChileanATG says
file its broken, any chance of upload once again?
awesome blog btw!!
GregorATG says
Thanks for letting me know. Fixed the link.
Luckily I did make a copy of the spreadsheet.
GregorATG says
I think you are correct. Though on a second look I am a bit confused too about the advancing Dates in each column. But I would go with the way you described it.
As for the MP… Maybe it’s just to make sure it didn’t suffer too much.
Personally, I find that Benching doesn’t help my MP all that much.
Ben says
Hi Gregor , great work on the programme does it come in kgs at all ?
Benjamin Kim says
just wondering, why is there so much benching in this program?
Kyle Watson says
Smolov Jr. for Bench is 4x a week.