Smolov

Only recommended for the back squat. Smolov was written for it, and its frequency and volume don't suit other lifts: on a bench, press, front squat or pull they wear you down before they make you stronger. For another lift, Smolov Jr is the shorter, gentler version.

Thirteen weeks in five phases. The introductory microcycle (weeks 1 and 2) gets you used to squatting often. The base mesocycle (weeks 3 to 6) is four days a week of 4×9 at 70%, 5×7 at 75%, 7×5 at 80% and 10×3 at 85%, the same days with weight added in weeks 4 and 5 (+20 lb, then +10 lb more), then rest and test a new max at the end of week 6.

Switching (weeks 7 and 8) is light, fast work to recover: speed squats at no more than 60% of the new max, box squats, negatives and jumps. The intense mesocycle (weeks 9 to 12) is three days a week climbing to heavy sets at 85 to 95% of the new max, and the taper (week 13) is two lighter days, then a last test.

Percentages are of a max you could hit today, rounded down. From the start day, each session you log the lift in fills the next day. The climbing singles before a day's main sets aren't counted, so log them as ramps or work sets, as you like.