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Author Topic: What's wrong with this Smolov spreadsheet?  (Read 5012 times)

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Raptor

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What's wrong with this Smolov spreadsheet?
« on: July 07, 2011, 08:14:37 pm »
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http://cdn.stronglifts.com/wp-content/uploads/smolov.stronglifts.zip

I put in my 145 squat and by the end of the second phase (week three in that phase) it has me doing 10x3 with 155. ARE YOU FUCKING KIDDING ME?

10 sets of 3 reps with 155? :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Clarence

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Re: What's wrong with this Smolov spreadsheet?
« Reply #1 on: July 07, 2011, 09:06:50 pm »
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I'm unable to open it on this computer.   But I know that when I did smolov, I remember looking ahead and thinking that they were impossible, but was able to do them by the time I got there.  Think I only had 1 day that I didn't get all my reps.  Here's the calculator I used.

http://joeskopec.com/smolov.html

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tychver

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Re: What's wrong with this Smolov spreadsheet?
« Reply #2 on: July 07, 2011, 10:17:17 pm »
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Quote from: Raptor on July 07, 2011, 08:14:37 pm
http://cdn.stronglifts.com/wp-content/uploads/smolov.stronglifts.zip

I put in my 145 squat and by the end of the second phase (week three in that phase) it has me doing 10x3 with 155. ARE YOU FUCKING KIDDING ME?

10 sets of 3 reps with 155? :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:

It should be 138.25kg

10x3 @ 85% of original 1RM plus 15kg. 0.85*145+15=138.25

Monday 4x9 70%
Wednesday 5x7 75%
Friday 7x5 80%
Saturday 10x3 85%

Add 10kg in the second week. Add 5kg in the third week. That's the Smolov base cycle. Don't forget to eat an immense amount of food and sleep plenty!
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Raptor

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Re: What's wrong with this Smolov spreadsheet?
« Reply #3 on: July 08, 2011, 05:39:51 am »
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If I use this http://joeskopec.com/smolov.html it still gives me 10x3 (I assume 10 sets of 3 reps) with "154" in the last day of week 3. WTF?

I can barely squat 145 and they come in and tell me that I will/should be able to go with 10 (!) sets of 3(!) reps with 155(!)?!?!?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: What's wrong with this Smolov spreadsheet?
« Reply #4 on: July 08, 2011, 06:34:02 am »
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how about not mixing lb and kg?
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LBSS

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Re: What's wrong with this Smolov spreadsheet?
« Reply #5 on: July 08, 2011, 11:18:55 am »
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Quote from: DamienZ on July 08, 2011, 06:34:02 am
how about not mixing lb and kg?

lol. winner.
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BMully

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Re: What's wrong with this Smolov spreadsheet?
« Reply #6 on: July 08, 2011, 11:26:04 am »
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Quote from: LBSS on July 08, 2011, 11:18:55 am
Quote from: DamienZ on July 08, 2011, 06:34:02 am
how about not mixing lb and kg?

lol. winner.

that's what I was thinking as well lulz


kind of strange smolov is Russian(i think) uses lbs..Russians do not use lbs as far as I know
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DamienZ

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Re: What's wrong with this Smolov spreadsheet?
« Reply #7 on: July 08, 2011, 11:53:52 am »
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Quote from: BMully on July 08, 2011, 11:26:04 am
Quote from: LBSS on July 08, 2011, 11:18:55 am
Quote from: DamienZ on July 08, 2011, 06:34:02 am
how about not mixing lb and kg?

lol. winner.

that's what I was thinking as well lulz


kind of strange smolov is Russian(i think) uses lbs..Russians do not use lbs as far as I know


lol! it's because some american dude made the spreadsheet :uhhhfacepalm:
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Raptor

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Re: What's wrong with this Smolov spreadsheet?
« Reply #8 on: July 08, 2011, 01:42:14 pm »
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Quote from: DamienZ on July 08, 2011, 06:34:02 am
how about not mixing lb and kg?

Haha, got me there. I thought there wouldn't be a difference since they're all "numbers" so the same formula applies. Apparently not, since the differences are quite big in absolute terms.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

DamienZ

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Re: What's wrong with this Smolov spreadsheet?
« Reply #9 on: July 08, 2011, 02:06:15 pm »
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it's not the same because you don't add a percentage on week 2 and 3 but a fix number (10kg or 20lb / 5kg or 10lb)
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Dreyth

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Re: What's wrong with this Smolov spreadsheet?
« Reply #10 on: July 09, 2011, 11:40:55 am »
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If I were you, Raptor, I'd enter your max in pounds and THEN follow the spreadsheet. But convert back to kg.

10kg is a bigger jump than 20lbs, and the same from 5kg-->10lbs.
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Raptor

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Re: What's wrong with this Smolov spreadsheet?
« Reply #11 on: July 09, 2011, 12:05:24 pm »
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Well yeah because 10 kg = 22 lbs and 5 kg = 11 lbs...
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Dreyth

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Re: What's wrong with this Smolov spreadsheet?
« Reply #12 on: July 09, 2011, 02:35:18 pm »
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Well..... yeah  :ninja:
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Raptor

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Re: What's wrong with this Smolov spreadsheet?
« Reply #13 on: July 09, 2011, 05:13:04 pm »
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Quote from: Dreyth on July 09, 2011, 02:35:18 pm
Well..... yeah  :ninja:

Translation: "No shit Sherlock!"
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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