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Old 11-01-2010, 05:01 AM   #1
Rick Deckart
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Smile The Brothers Smolov excel sheet draft

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
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Old 11-01-2010, 06:28 AM   #2
Jeroen Verwichte
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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?
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Old 11-01-2010, 06:42 AM   #3
Rick Deckart
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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
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Old 11-01-2010, 07:26 AM   #4
Ivan Perez
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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??
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Old 11-01-2010, 09:03 AM   #5
Rick Deckart
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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
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Old 11-01-2010, 02:48 PM   #6
Pete Gordon
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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?
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Old 11-01-2010, 04:11 PM   #7
Rick Deckart
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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
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Old 11-01-2010, 04:25 PM   #8
Garrett Smith
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Wow, squat first then the lifts? I've been doing well doing the lifts first, then my 5/3/1 squatting...
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Old 11-01-2010, 04:43 PM   #9
Rick Deckart
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Smile

try it, feels like a feather...

http://www.youtube.com/watch?v=oUuExUddh1c
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Old 11-01-2010, 09:21 PM   #10
Pete Gordon
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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?
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