Warm Up

10x
5x
5x
5x

kg/lb

5/3/1
Week 1
5x
75%
5x
80%
5+x
85%
Smolov
Week 1
6x6x
70%
7x5x
75%
8x4x
80%
10x3x
85%

Bar
40%
50%
60%

lb

5-3-1/Smolov Jr.
Exercise
Squat
Bench
Deadlift
OHP

3x
3x
3+x

Week 2
80%
85%
90%

Week 2
6x6x
70%
7x5x
75%
8x4x
80%
10x3x
85%

Bench
Date:
10x
5x
WEEK
1 5x
5x
6x6x

Tue
8/30
45
55
65
80
90

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
8/31
45
55
65
80
95

Bench
Date:
10x
5x
WEEK
2 5x
5x
6x6x

Tue
9/6
45
55
65
80
100

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
9/7
45
55
65
80
105

Bench
Date:
10x
5x
WEEK
3 5x
5x
6x6x

Tue
9/13
45
55
65
80
105

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
9/14
45
55
65
80
110

Bench
Tue
Bench
9/20 Date:
Date:
45
10x
55
5x
WEEK
4 5x
65
(Deload)
80
5x
80
5x
85
5x
90
5x
ACCESSORY
Week
4
TEST 1RM

Wed
9/21

Squat
Date:
10x
5x
5x
5x
5x
5x
5+x
Squat
Date:
10x
5x
5x
5x
3x
3x
3+x
Squat
Date:
10x
5x
5x
5x
5x
3x
1+x
Squat
Date:
10x
5x
5x
5x
5x
5x
5x
2x10x

Progresssion
10
Wk 2/3
10
10
5
Wed
8/31
45
110
135
165
205
220
230
Wed
9/7
45
110
135
165
220
230
245
Wed
9/14
45
110
135
165
205
230
260
Wed
9/21
45
110
135
165
165
180
190
190

Bench
Date:
10x
5x
5x
5x
8x4x

Fri

Bench
Date:
10x
5x
5x
5x
8x4x

Fri

Bench
Date:
10x
5x
5x
5x
8x4x

Fri

Bench
Date:

Fri

Week 3
6x6x
70%
7x5x
75%
8x4x
80%
10x3x
85%

Week 4
60%
65%
70%

Tue
Wed
Fri
Sun

August 30, 2011

Start Date:
Current 1RM
300
140
345
100

Week 3
5x
75% 5x
3x
85% 5x
1+x
95% 5x

9/2
45
55
65
80
105

9/9
45
55
65
80
115

9/16
45
55
65
80
120

9/23

Working Max (90%)

270
126
311
90
Deadlift
Date:
10x
5x
5x
5x
5x
5x
5+x
Deadlift
Date:
10x
5x
5x
5x
3x
3x
3+x
Deadlift
Date:
10x
5x
5x
5x
5x
3x
1+x
Deadlift
Date:
10x
5x
5x
5x
5x
5x
5x
2x10x

Fri
9/2
135
125
160
190
235
250
265
Fri
9/9
135
125
160
190
250
265
280
Fri
9/16
135
125
160
190
235
265
295
Fri
9/23
135
125
160
190
190
205
220
220

Bench
Date:
10x
5x
5x
5x
10x3x

Sun

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
9/11
45
55
65
80
120

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
9/18
45
55
65
80
125

9/4
45
55
65
80
110

OHP
Sun
9/25
Date:
45
10x
40
5x
45
5x
55
5x
70
5x
80
3x
90
1+x
Week
4
TEST 1RM

5 set
5 Set
5 set
5 set

Pullup

10x
2x10x

Curl
DB Row
Chinup

5 set
5 Set

5-3-1/Smolov Jr.
Exercise
Squat
Bench
Deadlift
OHP

10x
2x10x

135
Leg Curl
GHR

5 set
5 set

Current 1RM
0
0
0
106
Tue
9/27
45
60
75
85
100

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
9/28
45
60
75
85
110

Bench
Date:
10x
5x
WEEK
2 5x
5x
6x6x

Tue
10/4
45
60
75
85
110

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
10/5
45
60
75
85
120

Bench
Date:
10x
5x
WEEK
3 5x
5x
6x6x

Tue
10/11
45
60
75
85
115

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
10/12
45
60
75
85
125

Bench
Tue
Bench
10/18 Date:
Date:
45
10x
60
5x
WEEK
4 5x
75
(Deload)
85
5x
85
5x
95
5x
100
5x
TEST 1RM Week 4
Pullup
5 set

Wed
10/19

Curl
DB Row
Chinup

190 5
160 5
HLR 5
Situp 5

set
set
set
Set

BB Row
Dip
Tricep
Pullup

September 27, 2011

Start Date:

Bench
Date:
10x
5x
WEEK
1 5x
5x
6x6x

ACCESSORY
5 Set
5 set
5 set

165

Working Max (90%)

280
141
321
95

Squat
Date:
10x
5x
5x
5x
5x
5x
5+x
Squat
Date:
10x
5x
5x
5x
3x
3x
3+x
Squat
Date:
10x
5x
5x
5x
5x
3x
1+x
Squat
Date:
10x
5x
5x
5x
5x
5x
5x
2x10x
10x

Wed
9/28
45
115
140
170
210
225
240
Wed
10/5
45
115
140
170
225
240
255
Wed
10/12
45
115
140
170
210
240
270
Wed
10/19
45
115
140
170
170
185
200
200
170

2x10x
5 set
5 Set

140
Leg Curl
GHR

Bench
Date:
10x
5x
5x
5x
8x4x

Fri

Bench
Date:
10x
5x
5x
5x
8x4x

Fri

Bench
Date:
10x
5x
5x
5x
8x4x

Fri
10/14
45
60
75
85
130

Bench
Date:

Fri
10/21

9/30
45
60
75
85
115

10/7
45
60
75
85
125

Deadlift
Date:
10x
5x
5x
5x
5x
5x
5+x
Deadlift
Date:
10x
5x
5x
5x
3x
3x
3+x
Deadlift
Date:
10x
5x
5x
5x
5x
3x
1+x
Deadlift
Date:
10x
5x
5x
5x
5x
5x
5x
2x10x
10x

Fri
9/30
135
130
165
195
245
260
275
Fri
10/7
135
130
165
195
260
275
290
Fri
10/14
135
130
165
195
245
275
305
Fri
10/21
135
130
165
195
195
210
225
225
195

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
10/2
45
60
75
85
120

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
10/9
45
60
75
85
130

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
10/16
45
60
75
85
135

2x10x
5 set
5 set

165 5 set
HLR 5 set
Situp 5 Set

OHP
Sun
10/23
Date:
45
10x
40
5x
50
5x
60
5x
75
5x
85
3x
95
1+x
TEST 1RM Week 4
BB Row
5 set
Dip
Tricep
Pullup

5-3-1/Smolov Jr.
Exercise
Squat
Bench
Deadlift
OHP

Current 1RM
322
173
367
111

Bench
Date:
10x
5x
WEEK
1 5x
5x
6x6x

Tue
10/25
45
65
80
95
110

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
10/26
45
65
80
95
120

Bench
Date:
10x
5x
WEEK
2 5x
5x
6x6x

Tue
11/1
45
65
80
95
120

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
11/2
45
65
80
95
130

Bench
Date:
10x
5x
WEEK
3 5x
5x
6x6x

Tue
11/8
45
65
80
95
125

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
11/9
45
65
80
95
135

Bench
Tue
Bench
11/15 Date:
Date:
45
10x
65
5x
WEEK
4 5x
80
(Deload)
95
5x
95
5x
105
5x
110
5x
Week
4
TEST 1RM
Pullup
5 set
ACCESSORY
Curl
5 Set
DB Row
5 set

Wed
11/16

5 set

Chinup

5-3-1/Smolov Jr.
Exercise
Squat
Bench

October 25, 2011

Start Date:

Squat
Date:
10x
5x
5x
5x
5x
5x
5+x
Squat
Date:
10x
5x
5x
5x
3x
3x
3+x
Squat
Date:
10x
5x
5x
5x
5x
3x
1+x
Squat
Date:
10x
5x
5x
5x
5x
5x
5x
2x10x
10x

Working Max (90%)

290
156
331
100
Wed
10/26
45
120
145
175
220
235
250
Wed
11/2
45
120
145
175
235
250
265
Wed
11/9
45
120
145
175
220
250
280
Wed
11/16
45
120
145
175
175
190
205
205

2x10x
5 set

175
145
Leg Curl

5 Set

GHR

Start Date:
Current 1RM
333
190

Bench
Date:
10x
5x
5x
5x
8x4x

Fri
10/28
45
65
80
95
125

Bench
Date:
10x
5x
5x
5x
8x4x

Fri

Bench
Date:
10x
5x
5x
5x
8x4x

Fri
11/11
45
65
80
95
140

Bench
Date:

Fri
11/18

11/4
45
65
80
95
135

Deadlift
Date:
10x
5x
5x
5x
5x
5x
5+x
Deadlift
Date:
10x
5x
5x
5x
3x
3x
3+x
Deadlift
Date:
10x
5x
5x
5x
5x
3x
1+x
Deadlift
Date:
10x
5x
5x
5x
5x
5x
5x
2x10x
10x

Fri
10/28
135
135
170
200
250
265
285
Fri
11/4
135
135
170
200
265
285
300
Fri
11/11
135
135
170
200
250
285
315
Fri
11/18
135
135
170
200
200
215
235
235

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
10/30
45
65
80
95
135

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
11/6
45
65
80
95
145

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
11/13
45
65
80
95
150

2x10x
5 set

OHP
Sun
11/20
Date:
45
10x
40
5x
50
5x
60
5x
75
5x
85
3x
100
1+x
TEST 1RM Week 4
200 5 set
BB Row
170 5 set
Dip
HLR 5 set
Tricep

5 set

Situp 5 Set

November 22, 2011

Working Max (90%)
300
171

Pullup

Deadlift
OHP

378
117

Bench
Date:
10x
5x
WEEK
1 5x
5x
6x6x

Tue
11/22
45
70
90
105
120

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
11/23
45
70
90
105
130

Bench
Date:
10x
5x
WEEK
2 5x
5x
6x6x

Tue
11/29
45
70
90
105
130

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
11/30
45
70
90
105
140

Bench
Date:
10x
5x
WEEK
3 5x
5x
6x6x

Tue
12/6
45
70
90
105
135

Bench
Date:
10x
5x
5x
5x
7x5x

Wed
12/7
45
70
90
105
145

Bench
Tue
Bench
12/13 Date:
Date:
45
10x
70
5x
WEEK
4 5x
90
(Deload)
105
5x
105
5x
115
5x
120
5x
TEST 1RM Week 4
Pullup
5 set
ACCESSORY
Curl
5 Set
DB Row
5 set

Wed
12/14

5 set

Chinup

341
105
Squat
Date:
10x
5x
5x
5x
5x
5x
5+x
Squat
Date:
10x
5x
5x
5x
3x
3x
3+x
Squat
Date:
10x
5x
5x
5x
5x
3x
1+x
Squat
Date:
10x
5x
5x
5x
5x
5x
5x
2x10x

Wed
11/23
45
120
150
180
225
240
255
Wed
11/30
45
120
150
180
240
255
270
Wed
12/7
45
120
150
180
225
255
285
Wed
12/14
45
120
150
180
180
195
210
210

Bench
Date:
10x
5x
5x
5x
8x4x

Fri
11/25
45
70
90
105
140

Bench
Date:
10x
5x
5x
5x
8x4x

Fri

Bench
Date:
10x
5x
5x
5x
8x4x

Fri

Bench
Date:

Fri
12/16

10x
2x10x
5 set

180
150
Leg Curl

10x
2x10x
5 set

OHP
Sun
12/18
Date:
45
10x
45
5x
55
5x
65
5x
80
5x
90
3x
105
1+x
TEST 1RM Week 4
205 5 set
BB Row
175 5 set
Dip
HLR 5 set
Tricep

5 Set

GHR

5 set

Situp 5 Set

12/2
45
70
90
105
150

12/9
45
70
90
105
155

Deadlift
Date:
10x
5x
5x
5x
5x
5x
5+x
Deadlift
Date:
10x
5x
5x
5x
3x
3x
3+x
Deadlift
Date:
10x
5x
5x
5x
5x
3x
1+x
Deadlift
Date:
10x
5x
5x
5x
5x
5x
5x
2x10x

Fri
11/25
135
140
175
205
260
275
290
Fri
12/2
135
140
175
205
275
290
310
Fri
12/9
135
140
175
205
260
290
325
Fri
12/16
135
140
175
205
205
225
240
240

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
11/27
45
70
90
105
150

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
12/4
45
70
90
105
160

Bench
Date:
10x
5x
5x
5x
10x3x

Sun
12/11
45
70
90
105
165

Pullup