smolov Jr spreadsheet

[startinfromscratch]

well after drizzt made that spreadsheet up for westside, i was inspired to try and do some excel shit of my own, so here it is. if you actually want to know the ins & outs of the programme, google it. most plifters will have a fair idea. it comes from the land of Boris.... .... ....

smolov jr.xls

[Dr Squat]

Good to see the boys looking at the alternative methods like Smolov, Westside and Sheiko.

Does anyone still follow the simple Linear methods that the like of Coan used to use?

[steak]

Im sure plenty do Doc. :nod: Was chatting with Jono Radich the other day about it and as you probably know it seems to work pretty well for him and a few of the GS boys too. Jono is about to crack 8XBW at 100odd kg. :clap:

[Dr Squat]

I guess my concern is that there are a lot of fads out there. For your average lifter, progressing steadily over 8-12 weeks and breaking new ground in a comp isn't a bad thing.

[Viking Power]

I have tried an Ed Coan template but for me come week 6 or 7 I think I blew out like the ask was to much..... I think if I was going to do another one I would look at the end result after 12 weeks first.... and maybe re just my 1 rep max a bit lighter as you are suppose to gain at the end off memory 15 - 20kg gain hence why I think I blew out, i was talking to Paul Macmanus about this from Aussie and he had the same problem with this template, Ill see if I can find it post it up and get your thoughts.

Are here we go Doc see what you think mate be keen to hear your thoughts

http://www.joeskopec.com/coancalc.html

[Dr Squat]

I have tried an Ed Coan template but for me come week 6 or 7 I think I blew out like the ask was to much..... I think if I was going to do another one I would look at the end result after 12 weeks first.... and maybe re just my 1 rep max a bit lighter as you are suppose to gain at the end off memory 15 - 20kg gain hence why I think I blew out, i was talking to Paul Macmanus about this from Aussie and he had the same problem with this template, Ill see if I can find it post it up and get your thoughts.

Gaining 15-20 kg over a 12 week cycle would be amazing. I encourage lifters to be conservative and build confidence by never missing a rep. That was Coan's philosophy. This means setting your 1RM conservatively.

Sorry bro, getting back to your template which is awesome.

[Viking Power]

I have tried an Ed Coan template but for me come week 6 or 7 I think I blew out like the ask was to much..... I think if I was going to do another one I would look at the end result after 12 weeks first.... and maybe re just my 1 rep max a bit lighter as you are suppose to gain at the end off memory 15 - 20kg gain hence why I think I blew out, i was talking to Paul Macmanus about this from Aussie and he had the same problem with this template, Ill see if I can find it post it up and get your thoughts.

Gaining 15-20 kg over a 12 week cycle would be amazing. I encourage lifters to be conservative and build confidence by never missing a rep. That was Coan's philosophy. This means setting your 1RM conservatively.

Sorry bro, getting back to your template which is awesome.

Not quite as bad as I thought but still couldn't make the full 12 weeks the higher the poundage as your 1rm the higher the end goal...if you put 200 pounds in as 1 rm end result maybe 10kg if you put 400 pounds end result is alot higher as new 1 rm anyway some to look at later on in the year again for me as I did like that style and I feel a mix up off program would only be gold for achieving a better end result

http://www.joeskopec.com/coancalc.html

[startinfromscratch]

troy, have you looked into the other popular deadlift routine? its usually reffered to as ort/mag, as it came from a collaborration of travis ortimayer and big benni.

alot of ppl have success with it..

have a look bro!

[BarBrother]

Yeah we have always followed a linear type progression. I have only been in the game two years but even John Strachan has always followed the same way and this is his 9th year PLing. I beleive you still need to be open minded in regards to fixing weaknesses etc so adding in speed days and recovery days are always useful

[red machine]

troy, have you looked into the other popular deadlift routine? its usually reffered to as ort/mag, as it came from a collaborration of travis ortimayer and big benni.

alot of ppl have success with it..

have a look bro!

i was looking at that last night ay, all pretty basic stuff, but could a good line to follow for abit

http://forum.bodybuilding.com/archive/i ... 71041.html

[Viking Power]

troy, have you looked into the other popular deadlift routine? its usually reffered to as ort/mag, as it came from a collaborration of travis ortimayer and big benni.

alot of ppl have success with it..

have a look bro!

i was looking at that last night ay, all pretty basic stuff, but could a good line to follow for abit

http://forum.bodybuilding.com/archive/i ... 71041.html

Cheers lads will have a look thanks :nod:

[startinfromscratch]

troy, have you looked into the other popular deadlift routine? its usually reffered to as ort/mag, as it came from a collaborration of travis ortimayer and big benni.

alot of ppl have success with it..

have a look bro!

i was looking at that last night ay, all pretty basic stuff, but could a good line to follow for abit

http://forum.bodybuilding.com/archive/i ... 71041.html

get amongst it brah 8)

[startinfromscratch]

ps = ima make a flash spreadsheet for ort/mag too. 8)

[Viking Power]

troy, have you looked into the other popular deadlift routine? its usually reffered to as ort/mag, as it came from a collaborration of travis ortimayer and big benni.

alot of ppl have success with it..

have a look bro!

i was looking at that last night ay, all pretty basic stuff, but could a good line to follow for abit

http://forum.bodybuilding.com/archive/i ... 71041.html

get amongst it brah 8)

what do they mean by projected max is this a max you want to hit or a current one and how far ahead you stick this projected max? 10 - 20kg ?

[startinfromscratch]

its the max you want. its recommended to go for 10k (20lb), at your level.

weaklings like me can take more

[Viking Power]

its the max you want. its recommended to go for 10k (20lb), at your level.

weaklings like me can take more

cheers mate you are not weak bro but when do you re sit it? all I see is week 3 90% + 10lb x 2 reps is it once you achieve this part?

[startinfromscratch]

its the max you want. its recommended to go for 10k (20lb), at your level.

weaklings like me can take more

cheers mate you are not weak bro but when do you re sit it? all I see is week 3 90% + 10lb x 2 reps is it once you achieve this part?

na mate it goes for up to ten weeks, i will find the full sheet and post it up.

some ppll say to start it at your current max, and just build up from that..