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View Full Version : The Brothers Smolov excel sheet draft


Rick Deckart
11-01-2010, 05:01 AM
it is here:

http://dl.dropbox.com/u/13406264/TheBrothersSmolov.xls

i get to many emails PMs etc and the web page will not open before the 1st of January

Jeroen Verwichte
11-01-2010, 06:28 AM
Perhaps you explained it elsewhere and if so, my apolagies but:

What's the different between this smolov sheet and all the other smolov sheets available on the internet?

What changes did you make and why?

Rick Deckart
11-01-2010, 06:42 AM
I did but can summarize in two sentence, pimping the introcyle and reduction of basecycle volume to 75% of the original, splitting the basecycle into three basecycles with different progressions, Mark I is for elite elite lifters, those who would use the original, Mark II for novices with 100kg max and elite lifters around 200 kg max, Mark III for most of the trainees, intermediates.

One system, all ranks, almost all slow lifts = one size fits all = holy grail ;) ;)

Ivan Perez
11-01-2010, 07:26 AM
Great contribution Perer,

I did Mark III last years (for front Squat) and I increased my PR around 7,5 kg.

If I want to do a intense mesocycle after a Brother Smolov base mesocycle, I'll do classic Smolov mesocycle or each brother has a different cycle??

Rick Deckart
11-01-2010, 09:03 AM
thanks report in detail at rubiconruhig AT freenet DOT de

and here is the first of the three 13 weeks cycles

sister of mercy kris - don't touch or kiss her

http://dl.dropbox.com/u/13406264/som-Kris.xls

Pete Gordon
11-01-2010, 02:48 PM
Could you explain the oly part of the sheet? Do you do the sn & Cj in the same workout as well as the prescribed squats, or is it more of a case of on Monday (for example Ya'd do 1R x 5 3 position snatches, same thing on Wednesday but with the c&j?

Rick Deckart
11-01-2010, 04:11 PM
will add a manual soon, tomorrow it should be updated

the first four weeks are done starting from the second intro week
the second batch during the intense cycle

http://dl.dropbox.com/u/13406264/sistersofmercy.ods

btw here are the full sisterhood...

http://dl.dropbox.com/u/13406264/sistersofmercy.xls

and yes you squat first, then the lifts

and you are correct out of four squat days two are with the oly lifts, like you said
sn monday cj friday

the other days he could do chinups

Garrett Smith
11-01-2010, 04:25 PM
Wow, squat first then the lifts? I've been doing well doing the lifts first, then my 5/3/1 squatting...

Rick Deckart
11-01-2010, 04:43 PM
try it, feels like a feather...

http://www.youtube.com/watch?v=oUuExUddh1c

Pete Gordon
11-01-2010, 09:21 PM
What is the intensity of the sn & cj's ? Is it the same as for the squats? Ie on the first monday snatches at 70% (with mondays sq's are @ 70%)

I'll start this on Monday. I"ll keep a log.

also pardon my ignorance. In the excel sheet, what does the 'sf 1' part represent?

Rick Deckart
11-01-2010, 09:31 PM
look into the sheet oly

based on you max clean

a cycle i have from Mike Burgener, to give credit where credit is due.

Rick Deckart
11-01-2010, 09:32 PM
i think it is one of the best lifting related sheets available now tell me, am i right or am I wrong?

Rick Deckart
11-01-2010, 10:00 PM
What is the intensity of the sn & cj's ? Is it the same as for the squats? Ie on the first monday snatches at 70% (with mondays sq's are @ 70%)

I'll start this on Monday. I"ll keep a log.

also pardon my ignorance. In the excel sheet, what does the 'sf 1' part represent?

you will need to wait for the manual, for the moment don'T touch sf it stands for
scaling factor and can range from 0.85-1.1

it allows you to scale your max to say 95% and see if the sisters swap places in the red fields, you should always use the sister with the lowest number

a novice has so much potential and using a percentage based program will slow his progress down - a good thing imo - he can use a sf >1

Rick Deckart
11-01-2010, 10:01 PM
spread the word! Peters Clan needs an audience, after three years of work it is almost done!!

Pete Gordon
11-03-2010, 07:17 PM
btw here are the full sisterhood...

http://dl.dropbox.com/u/13406264/sistersofmercy.xls


it might just be me. When I look at the sisterhood excel chart, there's no actual numbers in any of the cells, when I change the 130 to...say 110, it still stays as #######

Rick Deckart
11-03-2010, 08:59 PM
make the cells a little wider, commatas...

Arien Malec
11-03-2010, 09:59 PM
make the cells a little wider, commatas...

That's not the problem. The "inc" name actually points to the "inc" label, not the value, so the calculation is trying to multiply a string, not a number, and that doesn't work.

Here's how to fix it:

Go to the Insert > Name > Define... menu, click on inc, and click on the Delete button.

Then put the selection on the inc value (10), and name it "inc" by typing into the formula bar, where it says D1. If you know how to used Excel named ranges, this will make a lot of sense, otherwise, you might have to hunt around. It's on the top left, under the "ribbon" of button.

Rick Deckart
11-03-2010, 10:30 PM
fixed, thanks!

Rick Deckart
11-06-2010, 09:16 PM
the joker opened a t-shirts shop - jokersshop - and look what he got

http://582731.spreadshirt.de/

over 100 motives will be uploaded this very weekend, the joker himself ships worldwide!!
:D

Pete Gordon
12-23-2010, 11:49 PM
Peter, you've probably already covered it.
In fact i'm sure i've asked it.

With the snatch & clean & jerk work, is that done once a week with pure squats on the 3rd day?

Rick Deckart
12-24-2010, 04:39 AM
when you squat four times

1. squat sn
2. squat cj technique work
3. squat cl
4. squat sn technique work

all sessions are less than 40 minutes, most are under 30 minutes...

per brother cycle on the average 12.5 kg in the squat, regardless of training history

the full 13 week cycle is good for 45-60kg for the heavier boys 60-80kg if you up the volume to the original format and use sf=0.85

There is only one system topping this, and that's Peter Immesbergers and mine new creation

PI

Joshua Straiton
12-24-2010, 06:52 AM
Im really upset that I cannot view the spreadsheet. Every time I click on it an "oops" pages pops up and directs me to Dropbox Home. Anybody else having issues?

Rick Deckart
12-24-2010, 07:46 AM
the excel sheets are no more, you will have to wait for the FREE standalone programs and smartphone apps, some time april next year...

sorry but I fully expected some stupid asshole - not you - to hijack them brothers and placing them online again under NOT my name...
:eek:

Rick Deckart
12-24-2010, 08:11 AM
on a second thought:

http://dl.dropbox.com/u/13406264/TheBrothersSmolov.xls

http://dl.dropbox.com/u/13406264/TheBrothersHubbard.xls

http://dl.dropbox.com/u/13406264/STEINER.xls

and a teaser of things to come...

http://dl.dropbox.com/u/13406264/6_Mark10-web.jpg

the test version of PI...

http://dl.dropbox.com/u/13406264/TheBrothersSmolov-MARKX.xls

Rick Deckart
12-24-2010, 08:30 AM
http://590907.spreadshirt.de/

only 666 will ever be sold! Yahoo, them brothers storm the world...