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Ext Russian Power

The document outlines an extended Russian powerlifting routine over 9 weeks focusing on squats, bench press, and deadlifts. It provides the workout breakdown for each week with rep and weight progression for squats and bench on Mondays and Fridays and deadlifts on Wednesdays.

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ronn13n
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© Attribution Non-Commercial (BY-NC)
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Download as XLS, PDF, TXT or read online on Scribd
192 views

Ext Russian Power

The document outlines an extended Russian powerlifting routine over 9 weeks focusing on squats, bench press, and deadlifts. It provides the workout breakdown for each week with rep and weight progression for squats and bench on Mondays and Fridays and deadlifts on Wednesdays.

Uploaded by

ronn13n
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Extended Russian Power Routine

1RM Squat Bench Deadlift 264 0 374 Monday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench 6x2x210 6x3x0 6x2x210 6x4x0 6x2x210 6x5x0 6x2x210 6x6x0 6x2x210 5x5x0 6x2x210 4x4x0 6x2x210 3x3x0 6x2x210 2x2x0 6x2x210 1x1x0 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Wednesday Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift 6x3x300 6x4x300 6x5x300 6x6x300 5x5x320 4x4x335 3x3x355 2x2x374 1x1x395 Friday Smallest increment 5

Tips:

I don't do much of assistance work, but if you have the energy after training, throw in some assistance work (lats, dips, shoulder presses etc.) If you are a sumo deadlifter, start the cycle with traditional deadlift. At fifth week replace traditional deadlift with sumo deadlift.

n Power Routine

Friday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench 6x3x210 6x2x0 6x4x210 6x2x0 6x5x210 6x2x0 6x6x210 6x2x0 5x5x225 6x2x0 4x4x240 6x2x0 3x3x250 6x2x0 2x2x264 6x2x0 1x1x275 6x2x0

shoulder presses etc.)

e with traditional deadlift.

Week 1 2 3 4 5 6

Work Set 1 80% x 2 reps 80% x 4 reps 80% x 2 reps 80% x 5 reps 80% x 2 reps 80% x 2 reps

Work Set 2 86% x 2 reps 87.5% x 3 reps 86% x 2 reps 87.5% x 4 reps 86% x 2 reps 86% x 1 rep

Work Set 3 92.5% x 2 reps 95% x 2 reps 92% x 2 reps 95% x 3 reps 92.5% x 2 reps 92.5% x 4 reps +

Work Set 4 N/A N/A 97.5% x 2 reps N/A 100% x 2 reps N/A

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