Training Log — Smolov Jr.
Training Log — Smolov Jr.
Living journal for athletes running Smolov Jr. Three weeks. Four sessions per week. One specialized lift. Three weeks of , then retest.
How to Use This Log
- Log each session with day number, weight, sets, reps.
- Note — should climb through the week.
- Weekly reflection every Sunday.
- Test after week 3.
Progression Reminders
- Week 1: 70/75/80/85%
- Week 2: 72.5/77.5/82.5/87.5%
- Week 3: 75/80/85/90%
- Test new 1RM at end of week 3.
Starting 1RM
Lift being specialized: ______________________
Starting 1RM: ______
Working Weights:
| Week | Day 1 (6x6) | Day 2 (7x5) | Day 3 (8x4) | Day 4 (10x3) |
|---|---|---|---|---|
| Week 1 | ______ | ______ | ______ | ______ |
| Week 2 | ______ | ______ | ______ | ______ |
| Week 3 | ______ | ______ | ______ | ______ |
Daily Entry Template
Date: ______________________
Week: ______ Day: ______
Lift: ______________________
Weight: ______ Sets x Reps: ______ Percentage: ______ RPE: ______
Readiness (1-10): ______
Missed reps? [ ] No [ ] Yes — how many: ______
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Sessions completed: ______ / 4
1. All prescribed reps completed? [ ] Yes [ ] Mostly [ ] No
2. Highest RPE this week: ______
3. Recovery quality: [ ] Great [ ] Good [ ] OK [ ] Poor
4. Sleep average: ______
5. Body weight change: ______
6. Continue, modify, or abort? [ ] Continue [ ] Modify [ ] Abort
Final Review — After 3 Weeks
Week 3 complete? [ ] Yes [ ] No
New 1RM Test:
Old 1RM: ______ New 1RM: ______ Change: ______ lbs
Recovery notes:
Ready for another cycle? [ ] Yes — 3-4 weeks rest first [ ] No — switch to sustainable program
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Smolov Jr. Program README
- Specialization