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Old 07-13-2009, 12:04 PM   #11
Rick Deckart
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I attached a small Excel file, a very rough job, no rounding just the basics. Included is a slightly modified 2-week introcycle (first sheet) and if you really want to give that routine a go I would suggest you do the two week introcycle first.

It is not really necessary but it makes it a bit easier.

The goal of the intro is to work up to a quintuple, a set of five with 85% at the end of week two; also most people are very uncomfortable with higher rep front squat sets and the first week of the intro gives one a good feel for these with lighter weights.

If you can work up to a set of five with 85% at the end of week two, you will probably find that the modified base cycle is no big deal.

Make no mistake, it will be hard, but it won't be too difficult.

I would appreciate a short note how it went and how much you gained. Take care and good luck!

EDIT: I removed the attachement, the excel file with roundings is posted below...
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Old 07-13-2009, 09:05 PM   #12
Dave Paton
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Peter, awesome thanks! i just got my max today in the front squat so I should have a pretty accurate account when I finish the cycle. I am going to start next Monday. I'll post back in a month.
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Old 07-14-2009, 12:11 AM   #13
Ivan Perez
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Great!!! Thanks Peter, when I'll finish the cycle I'll post the result
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Old 07-14-2009, 04:45 AM   #14
Ivan Perez
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Peter, I've a little question

How can I round weights, round off or down?

For example, if I must use 101,25, I'll round to 101,5 or 101?? And 114,75... 114,5 or 115?

I'll always round off, I think
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Old 07-14-2009, 05:09 AM   #15
Rick Deckart
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That is not really critical; sorry but I had only five minutes yesterday, but I will attach a version which rounds to the closest standard weights (KG plates)...
Attached Files
File Type: zip ModifiedSmolovBaseCycle.xls.zip (2.3 KB, 42 views)
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Old 07-14-2009, 06:22 AM   #16
Ivan Perez
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Quote:
Originally Posted by Peter Puetz View Post
That is not really critical; sorry but I had only five minutes yesterday, but I will attach a version which rounds to the closest standard weights (KG plates)...
Awesome thanks, It will look nicely
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Old 07-19-2009, 08:27 PM   #17
Jeremy Shepard
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Just finished the old Russian squat cycle or working up to 6x6 @ 80%, 5x5 @ 85%, 4x4 @ 90%, etc. with 6x2 @ 80% in between as recovery days.

It sucks, a lot. Not only physically crushing, but quite the emotional/psychological toil. Works, though.
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Old 07-19-2009, 08:46 PM   #18
Matt Edwards
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I just finished the same cycle couple weeks ago and I have to say that it didn't feel all that physically demanding. Was it tough? Yes. Was it as tough as everyone makes it out to believe? No. Then again, it might be because my squats numbers are low and that's my weakness. Finally training the weak areas...
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