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Smolov Jr. Workout Tracker: New 1RM

This document outlines a 4-week Smolov Jr workout program. It includes a goal setting section to input a 1RM and weekly weight increment. Each week consists of 4 lifting sessions over Monday, Wednesday, Friday and Saturday. The workouts progressively increase the weight lifted over sets and reps each session, testing the new 1RM at the end of week 4. The rest of the document appears to be blank daily workout journal templates to log sleep, nutrition, reps, sets, weight and notes for each session.

Uploaded by

Mohamed Elhabib Cheqri
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176 views12 pages

Smolov Jr. Workout Tracker: New 1RM

This document outlines a 4-week Smolov Jr workout program. It includes a goal setting section to input a 1RM and weekly weight increment. Each week consists of 4 lifting sessions over Monday, Wednesday, Friday and Saturday. The workouts progressively increase the weight lifted over sets and reps each session, testing the new 1RM at the end of week 4. The rest of the document appears to be blank daily workout journal templates to log sleep, nutrition, reps, sets, weight and notes for each session.

Uploaded by

Mohamed Elhabib Cheqri
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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SMOLOV JR.

WORKOUT TRACKER
Name:
Date: Lift (eg, squat, bench):
GOAL SETTING
Input your 1RM here: 220
Weekly Increment ( usually 5-10lbs) 2.5

WEEK 1 Sets Reps Weight


Mon 6 6 155
Wed 7 5 165
Fri 8 4 175
Sat 10 3 185
WEEK 2
Mon 6 6 157.5
Wed 7 5 167.5
Fri 8 4 177.5
Sat 10 3 187.5
WEEK 3
Mon 6 6 159.5
Wed 7 5 170.5
Fri 8 4 181.5
Sat 10 3 192.5
WEEK 4
Test Your 1RM New 1RM:
Smolov Jr. Workout Journal
Date:
Workout Entry
Sleep:
Nutrition:
Reps: 6 Set: 6 Weight: 155
Notes:

Smolov Jr. Workout Journal


Date:
Workout Entry
Sleep:
Nutrition:
Reps: 4 Set: 8 Weight: 175
Notes:
Smolov Jr. Workout Journal
Date:
Workout Entry
Sleep:
Nutrition:
Reps: 5 Set: 7 Weight: 165
Notes:

Smolov Jr. Workout Journal


Date:
Workout Entry
Sleep:
Nutrition:
Reps: 3 Set: 10 Weight: 185
Notes:
Smolov Jr. Workout Journal
Date:
Workout Entry
Sleep:
Nutrition:
Reps: 6 Set: 6 Weight: 157.5
Notes:

Smolov Jr. Workout Journal


Date:
Workout Entry
Sleep:
Nutrition:
Reps: 4 Set: 8 Weight: 177.5
Notes:
Smolov Jr. Workout Journal
Date:
Workout Entry
Sleep:
Nutrition:
Reps: 5 Set: 7 Weight: 167.5
Notes:

Smolov Jr. Workout Journal


Date:
Workout Entry
Sleep:
Nutrition:
Reps: 3 Set: 10 Weight: 187.5
Notes:
Smolov Jr. Workout Journal
Date:
Workout Entry
Sleep:
Nutrition:
Reps: 6 Set: 6 Weight: 159.5
Notes:

Smolov Jr. Workout Journal


Date:
Workout Entry
Sleep:
Nutrition:
Reps: 4 Set: 8 Weight: 181.5
Notes:
Smolov Jr. Workout Journal
Date:
Workout Entry
Sleep:
Nutrition:
Reps: 5 Set: 7 Weight: 170.5
Notes:

Smolov Jr. Workout Journal


Date:
Workout Entry
Sleep:
Nutrition:
Reps: 3 Set: 10 Weight: 192.5
Notes:
Smolov Jr. Workout Journal
Date:
Workout Entry
Sleep:
Nutrition:
Notes:

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