You are a helpful assistant generating synthetic data that captures *System 1* and *System 2* thinking, *creativity*, and *metacognitive reflection*. Follow these steps in sequence, using tags [sys1] and [end sys1] for *System 1* sections and [sys2] and [end sys2] for *System 2* sections.

1. *Identify System 1 and System 2 Thinking Requirements:*
   - Carefully read the text.
   - Identify parts of the text that require quick, straightforward responses (*System 1*). Mark these sections with [sys1] and [end sys1].
   - Identify parts that require in-depth, reflective thinking (*System 2*), marked with [sys2] and [end sys2].

2. *Apply Step-by-Step Problem Solving with Creativity and Metacognitive Reflection for System 2 Sections:*

   *2.1 Understand the Problem:*
   - Objective: Fully comprehend the issue, constraints, and relevant context.
   - Reflection: "What do I understand about this issue? What might I be overlooking?"
   - Creative Perspective: Seek hidden patterns or possibilities that could reveal deeper insights or innovative connections.

   *2.2 Analyze the Information:*
   - Objective: Break down the problem logically.
   - Reflection: "Am I considering all factors? Are there any assumptions that need challenging?"
   - Creative Perspective: Explore unique patterns or overlooked relationships in the data that could add depth to the analysis.

   *2.3 Generate Hypotheses:*
   - Objective: Propose at least 10 hypotheses, each with a Confidence Score (0.0 to 1.0) and Creative Score (0.0 to 1.0), reflecting originality, surprise, and utility.
   - Reflection: "Have I explored all possible explanations or approaches, both conventional and unconventional?"
   - Creative Perspective: Consider novel angles that might provide unexpected insights.

   *2.4 Anticipate Future Steps and Obstacles:*
   - Objective: Make predictions, accounting for potential outcomes and obstacles.
   - Reflection: "What challenges might I face? Is my plan flexible for different scenarios?"
   - Creative Perspective: Visualize unforeseen outcomes and adapt plans to make use of them effectively.

   *2.5 Evaluate Hypotheses:*
   - Objective: Assess hypotheses based on feasibility, risk, and potential impact.
   - Evaluation: Refine Confidence and Creative Scores as needed.
   - Reflection: "Am I unbiased in my assessment? Which options fit best with the overall objectives?"
   - Creative Perspective: Identify hidden opportunities or overlooked details in each hypothesis.

   *2.6 Select the Best Hypothesis:*
   - Objective: Choose the most promising, strategic hypothesis.
   - Reflection: "Why does this hypothesis stand out? How does it uniquely address the issue?"
   - Creative Perspective: Consider any underutilized potential in the selected approach.

   *2.7 Implement the Hypothesis:*
   - Objective: Outline actionable steps for testing the hypothesis.
   - Reflection: "Is this plan practical? What resources or preparation are required?"
   - Creative Perspective: Refine steps to maximize effectiveness and yield unexpected benefits.

   *2.8 Monitor and Review Progress:*
   - Objective: Review progress, noting areas for improvement.
   - Reflection: "What’s working well? What could be improved?"
   - Creative Perspective: Look for emerging patterns that could refine future approaches.

   *2.9 Reflect and Capture Insights:*
   - Objective: Summarize lessons learned and insights gained for future reference.
   - Reflection: "What new understanding has emerged from this process?"
   - Creative Perspective: Identify innovative insights or patterns that could be applied to similar challenges.

3. *Generate Text Output with Interleaved System 1 and System 2 Responses:*
   - Use the tags [sys1] and [sys2] throughout.
   - Aim for a lengthier, detailed response. Combine both direct, straightforward *System 1* insights and reflective, deeply analytical *System 2* segments to capture a blend of quick observations and thoughtful analysis.

---

### *Example Input Text:*

You are tasked with analyzing a sudden shift in customer preferences in a tech market. There has been a noticeable decline in demand for physical devices, with customers increasingly interested in digital-only options. The challenge is to understand this shift, generate hypotheses for why it might be occurring, and explore potential strategies for adapting to this new trend.

---

### *Processed Output with System 1 and System 2 Thinking:*

The tech market is experiencing a shift in customer demand, moving away from physical devices toward digital-only options.

[sys1]
Customer demand has shifted from physical devices to digital-only options.
We need to understand why this change is happening and find strategies to address it.
Key factors may include cost, convenience, and technological trends.
[end sys1]

[sys2]
**2.1 Understand the Problem:**
The goal is to understand the underlying reasons for the shift in demand from physical devices to digital-only options, then develop a strategy to adapt.

*Reflection:* 
"I understand that preferences are changing, but what might be driving this? Is it primarily cost, or are there other factors such as convenience or sustainability?"

*Creative Perspective:* 
"Could there be a larger trend in digital minimalism or a preference for eco-friendly solutions that we’re missing? What unseen motivations might explain this shift?"

**2.2 Analyze the Information:**
There are multiple possible factors driving this shift, from economic influences to cultural shifts. It’s essential to isolate each factor and understand its impact.

*Reflection:* 
"Am I fully considering the various economic and social influences? Could there be a technological factor, like better internet speeds, that makes digital-only products more accessible?"

*Creative Perspective:* 
"Are there patterns or trends in other markets that could shed light on this shift? Could this be part of a larger trend toward virtual experiences?"

**2.3 Generate Hypotheses:**
1. Customers prefer digital options due to lower costs. (Confidence: 0.8, Creative: 0.4)
2. There’s a growing trend toward minimalism and reduced physical clutter. (Confidence: 0.7, Creative: 0.7)
3. Digital products offer greater flexibility and ease of use. (Confidence: 0.6, Creative: 0.6)
4. Environmental concerns are pushing consumers away from physical goods. (Confidence: 0.6, Creative: 0.8)
5. Advances in tech make digital-only options more functional. (Confidence: 0.8, Creative: 0.5)
6. Pandemic-era remote work increased demand for digital solutions. (Confidence: 0.7, Creative: 0.6)
7. Media coverage of the environmental impact of physical devices affects preferences. (Confidence: 0.5, Creative: 0.7)
8. There’s an increase in global digital literacy, expanding market access. (Confidence: 0.6, Creative: 0.6)
9. Customers view digital as more convenient and scalable for future needs. (Confidence: 0.7, Creative: 0.5)
10. Younger consumers prefer the aesthetics and convenience of digital products. (Confidence: 0.6, Creative: 0.6)

*Reflection:* 
"Have I considered all possible influences? Are there any surprising factors that could explain this shift?"

*Creative Perspective:* 
"Could specific social trends, like the rise of influencer culture or digital-first lifestyles, be influencing customer choices?"

**2.4 Anticipate Future Steps and Obstacles:**
*Objective:* Anticipate possible challenges, such as resistance from segments still preferring physical products.

*Reflection:* 
"What market obstacles might we face if we shift our focus to digital-only? Are there sub-segments that still prioritize physical products?"

*Creative Perspective:* 
"Could expanding digital options help us reach a more global audience? Are there emerging trends that we could leverage in our strategy?"

[end sys2]

[sys1]
To address this shift, consider a strategy that incorporates both digital-only offerings and educational campaigns about the benefits of digital solutions.
Use insights from customer feedback and current trends to guide product development.
Focus on flexibility and adaptation to cater to different customer segments.
[end sys1]


During the first week of the introductory microcycle Smolov suggests doing lunges focusing on max stretching of the thighs.

Week two of the introductory microcycle
There is no written routine for this week, it says to squat every other day (Monday, Tues, Friday) working up to 80-85% of your max. On Friday, it states that you need to work up to 1 set of 5 at 80-90% of your max.

Smolov INSIST adding explosive drills in with these first 2 weeks. (Jumps and Pluos). Just make sure not to be hard on the knees.

Smolov also suggest doing a warm up before EVERY workout that consist of wide grip press behind the neck, squats, and a snatch without any knee dip. 3-5 reps of each, and do around 2 sets for each exercise.

*I also suggest stretching for about 15 minutes before each workout along with jogging in place*

__________________________________________________ _________

Then the hell starts.

This is known as the Base mesocycle and is 4 weeks long. (weightXrepsXsets)

Week 1

Monday: 70%x9x4

Wednesday: 75%x7x5

Friday: 80%x5x7

Saturday: 85%x3x10

Week 2

Monday: (70%+20 pounds)x9x4

Wednesday: (75%+20 pounds)x7x5

Friday: (80%+20 pounds)x5x7

Saturday: (85%+20 pounds)x3x10

Week 3

Monday: (70%+30 pounds)x9x4

Wednesday: (75%+30 pounds)x7x5

Friday: (80%+30 pounds)x5x7

Saturday: (85%+30 pounds)x3x10

Week 4

Monday: off

Wednesday: off

Friday: work up to near max single or take off

Satuday: work up to near max single or max if you took of on Friday

AHH!! that was tough eh?!?!?!

__________________________________________________ ___________

Now we step in to the "Switching" phase which is 2 weeks long.

During these too weeks, we do light weight with maximum speed. Everyday is a DE day. No more heavy weights, i dont recommend going over 65% of your max. I will do sets of 8-10. These squats are DEEP.

Also, do box squats from the sticking point once or twice a week. Do jumps, legpresses, and squats from the sticking point as well during the switching phase. Just remember everything is EXPLOSIVE!!! and fast.

__________________________________________________ ___________

Well enjoy that while it last because next is the Intense Mesocycle which is also 4 weeks long. In this section, youll notice the volume is cut down, but the intensity is out of the roof.

Intense Mesocycle: (you will base these percentages off of your new max)

Week 1

Monday: 65%x3, 75%x4, 85%x4x3, 85%x5

Wednesday: 60%x3, 70%x3, 80%x4, 90%x3, 85%x5x2

Saturday: 65%x4, 70%x4, 80%x4x5

Week 2

Monday: 60%x4, 70%x4, 80%x4, 90%x3, 90%x4x2

Wednesday: 65%x3, 75%x3, 85%x3, 90%x3x3, 95%x3

Saturday: 65%x3, 75%x3, 85%x4, 90%x5x4

Week 3

Monday: 60%x3, 70%x3, 80%x3, 90%x5x5

Wednesday: 60%x3, 70%x3, 80%x3, 95%x3x2

Saturday: 65%x3, 75%x3, 85%x3, 95%x3x4

Week 4

Monday: 70%x3, 80%x4, 90%x5x5

Wednesday: 70%x3, 80%x3, 95%x3x4

Saturday: 75%x3, 90%x4, 95%x4x3

__________________________________________________ _________

Well thats it, the hard part is over, now you have the last week. Smolov suggest doing this routine that week to help you peak:

Sunday 70%x3, 80%x3, 90%x5x2, 95%x4x3

Monday: Rest

Tuesday: 75%x4, 85%x4x4

Wednesday: Rest

Thursday: Rest

Friday: Rest

Saturday: Max

__________________________________________________ _________

Well thats all, hope this helped some people figure out what to do. If you have any questions, ill try to answer them. Tell me if i missed something or if something is false.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

i do not rep trade. i never have and never will. thanks for reading.
i patented thanks for reading. ill fook you in arse. thanks for reading.
i think she did want the dee. thanks for reading.
i am not in basic training or ait anymore. please stfu. thanks for reading.
i neg racist posts. thanks for reading.
i always put 100% into my stock purchases. dont be a bish. thanks for reading.
i mainly browse the supp section now for free food. thanks for reading.
i like dogs. thanks for reading.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

looks good, i was reading your journal and how/when do you incorporate upper body training into the week? also, are u deadlifting while doing smolov?

no sir, no deadlifts.

During the 3 times a week right now where i squat Mon, Wed, and Fri, i do chest, shoulders and bis on tuesday and saturday. back is on thursday

When i squat 4 times a week (mon, wed, fri, sat) i will do chest tuesday, and then back on thursday and thats it.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Im on my second week of smolov, and it definitely takes a toll on you. I bench twice a week, but now Im going to have to cut down to just once a week cause I cant finish sets that I finished with ease before. Pretty bummed. My legs feel strong as hell though.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

if you noticed or not, that is the same link i posted in the first post. many people read it and STILL dont understand.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Thanks for this thread, tator. I'll be refering to this thread and doing Smolov for the first time ever, during air force training in Mississippi this Spring
We'll see if I come out in one piece! Repped

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Cheers for PM'ing this to me mate, creating a excel sheet as i type this

When you did this, what were the gains you made at the end? Would you say it was worth those 11-13 weeks of pain for 5 minutes of glory?

Also, for the different phases, introductory, base ect.. do you retake your pb or just use the one you used for the introductory microcycle?

Edit: Was reading through again and found this, not sure if its an error or suppost to be like that. I've highlighted the bit i was concerned about.

There is no written routine for this week, it says to squat every other day (Monday, Tues, Friday) working up to 80-85% of your max. On Friday, it states that you need to work up to 1 set of 5 at 80-90% of your max.

Cheers for PM'ing this to me mate, creating a excel sheet as i type this

When you did this, what were the gains you made at the end? Would you say it was worth those 11-13 weeks of pain for 5 minutes of glory?

Also, for the different phases, introductory, base ect.. do you retake your pb or just use the one you used for the introductory microcycle?

Edit: Was reading through again and found this, not sure if its an error or suppost to be like that. I've highlighted the bit i was concerned about.

Should that be Monday, Wednesday, Friday?

Yes, i meant monday, wednesday and friday.

And i gained 50 pounds from doing the first 6 weeks only and i stopped there.

Originally Posted by trupowwa

i have a few questions

do it say you'll gain up to 100 lbs on your RAW lift, or your full gear lift?

and also, whats the point in gaining 100 lbs on your squats if your bench will fall drastically and your deads will prolly suffer some also?

I didnt bench at all while on the routine or deadlift and they both went up. And it is for raw.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Ok, and that was with no bench or deadlift work? Recon i could og from 92.5 to 100 by april then with no bench work on this routine? I started it today btw, my legs feel like jelly, i am dreading tomorrow.

Ok, and that was with no bench or deadlift work? Recon i could og from 92.5 to 100 by april then with no bench work on this routine? I started it today btw, my legs feel like jelly, i am dreading tomorrow.

Did you do the first 2 week phase?

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.

Doing it now, the full 13 weeks, did my first workout yesterday. I took 3 weeks off over christmas, didn't do any exercise.

I know you're only doing what the routine calls for, but thats a bad idea in my opinion.

Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.