Workout list by Pia Aho Smolov OHS

OHS Smolov Week 1 Day 1 & 2 Strength

3 x 8 (65%)
1 x 5 (70%)
2 x 2 (75%)
1 x 5 (80%)

Percentage from 1RM
OHS Smolov Week 1 Day 3 Strength

4 x 5 (70%)
1 x 3 (75%)
2 x 2 (80%)
1 x 1 (90%)

Percentage from 1RM
OHS Smolov Week 2 Days 1-3 Strength

1 x 5

Day 1: 80%
Day 2: 82,5%
Day 3: 85%

Percentage from 1RM
OHS Smolov Base Cycle Strength

4 x 9 (70%)

Percentage from 1RM
OHS Smolov Base Cycle Strength

5 x 7 (75%)

Percentage from 1RM
OHS Smolov Base Cycle Strength

7 x 5 (80%)

Percentage from 1RM
OHS Smolov Base Cycle Strength

10 x 3 (85%)

Percentage from 1RM
OHS Smolov Week 9 D1 Strength

1 x 3 (65%)
1 x 4 (75%)
3 x 4 (85%)
1 x 5 (85%)

Percentage from 1RM
OHS Smolov Week 9 Day 2 Strength

1 x 3 (60%)
1 x 3 (70%)
1 x 4 (80%)
1 x 3 (90%)
2 x 5 (85%)

Percentage from 1RM
OHS Smolov Week 9 Day 3 Strength

1 x 4 (65%)
1 x 4 (70%)
5 x 4 (80%)

Percentage from 1RM