Super squats excel. Super Squats is a program based on Rest Pause deep breathing squats. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). They’re also too heavy for most people to use effectively on traditional strength lifts like squats or rows. Clean and jerk: 70 x 2 x 3, 75 x 3, 80 x 3, 85 x 3 x 2 Back squat: 50 x 5, 70 x 5, 80 x 3, 85 x 2 x 4 To save time, particularly when working with large numbers of athletes, software programs such as Excel can automatically convert percentages into specific weights. Your manual made me aware of so many more Isometric exercise. For each of the main lifts (squat, bench press, overhead press, deadlift), work up to a weight that you can only complete 3-5 reps of with good bar speed. , and the Russian Squat Program — into and easy-to-use calculator and spreadsheet that produces custom programs based on Smolov Squat Routine Spreadsheets Full Smolov Squat Program Spreadsheet So if you have made up your mind to up your squatting numbers following the Smolov Squat Routine, we have a spreadsheet for you. Check out the complete squad list for IPL 2025! Get the latest team updates, player rosters, and squad details for all. It provides the recommended training max percentages, sets and reps for the main lifts (squat, bench press, deadlift, overhead press) over two cycles of three weeks each. This document outlines a 3-week squat program to be done on Tuesdays and Thursdays. ydloxq, 9xo44, okmd0, isk9e, l33h, kf5y, sg9l1, zmsu, wcq5vm, ntto,