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These spreadsheets use the MROUND function from the Analysis ToolPak to round up or down in 5 lbs increments.

The formulas won't work without MROUND installed.


Consult the Smolov FAQ for more information on the routine:
href=http://users.adelphia.net/~abcwkroy/SmolovFAQ.txt

down in 5 lbs increments.

Smolov Intro Mesocycle


Current 1RM
Intro 1
2/2/2004
3x8x
5x
2x2x
1x

445

290
310
335
355

2/3/2004
3x8x
5x
2x2x
1x

290
310
335
355
2/4/2004

4x5x
3x
2x2x
1x
2/5/2004
Lunges
2/6/2004
Lunges
2/7/2004
Lunges

310
335
355
400

Start date

2/2/2004

Intro 2
2/9/2004
2x2x

380

2/11/2004
3x

380

2/13/2004
5x

380

Smolov Base Mesocycle


Current 1RM
Base 1
2/16/2004
4x9x

445

Start date

310

Base 2
2/23/2004
4x9x

335

330

Base 3
3/1/2004
4x9x

340

2/25/2004
5x7x

355

3/3/2004
5x7x

365

355

2/27/2004
7x5x

375

3/5/2004
7x5x

385

380

2/28/2004
10x3x

400

3/6/2004
10x3x

410

2/18/2004
5x7x
2/20/2004
7x5x
2/21/2004
10x3x

2/16/2004

Smolov Switching Mesocycle


From
3/15/2004 to
Plyometrics and speed work

3/27/2004

Base Test
3/13/2004
TEST

Feduleyev Intense Mesocycle


1RM from

3/13/2004

Intense 1
3/29/2004
3x
4x
3x4x
5x

300
350
395
395

3/31/2004
3x
3x
4x
3x
2x5x

280
325
370
420
395

465 Start date


Intense 2
4/5/2004
4x
4x
4x
3x
2x4x
4/7/2004
3x
3x
3x
3x3x
3x

3/29/2004

280
325
370
420
420

300
350
395
420
440

4/3/2004
4x
4x
5x4x

300
325
370

4/10/2004
3x
3x
4x
4x5x

300
350
395
420

Intense 3
4/12/2004
3x
3x
3x
5x5x

280
325
370
420

4/14/2004
3x
3x
3x
2x3x

280
325
370
440

4/17/2004
3x
3x
3x
4x3x

300
350
395
440

Intense 4
4/19/2004
3x
4x
5x5x

325
370
420

Taper
4/27/2004
4x
4x4x
5/1/2004
MEET

4/21/2004
3x
3x
4x3x

325
370
440

4/24/2004
3x
4x
3x4x

350
420
440

350
395