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Extended Russian Power Routine: Smallest Increment

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KönczölDávid
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41 views

Extended Russian Power Routine: Smallest Increment

Uploaded by

KönczölDávid
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Extended Russian Power Rout

1RM Smallest increment 5


Squat 0
Bench 0
Deadlift 0

Monday Wednesday
Week 1 Squat 6x2x0 Week 1 Deadlift 6x3x0
Bench 6x3x0
Week 2 Squat 6x2x0 Week 2 Deadlift 6x4x0
Bench 6x4x0
Week 3 Squat 6x2x0 Week 3 Deadlift 6x5x0
Bench 6x5x0
Week 4 Squat 6x2x0 Week 4 Deadlift 6x6x0
Bench 6x6x0
Week 5 Squat 6x2x0 Week 5 Deadlift 5x5x0
Bench 5x5x0
Week 6 Squat 6x2x0 Week 6 Deadlift 4x4x0
Bench 4x4x0
Week 7 Squat 6x2x0 Week 7 Deadlift 3x3x0
Bench 3x3x0
Week 8 Squat 6x2x0 Week 8 Deadlift 2x2x0
Bench 2x2x0
Week 9 Squat 6x2x0 Week 9 Deadlift 1x1x0
Bench 1x1x0

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.
ower Routine

Friday
Week 1 Squat 6x3x0
Bench 6x2x0
Week 2 Squat 6x4x0
Bench 6x2x0
Week 3 Squat 6x5x0
Bench 6x2x0
Week 4 Squat 6x6x0
Bench 6x2x0
Week 5 Squat 5x5x0
Bench 6x2x0
Week 6 Squat 4x4x0
Bench 6x2x0
Week 7 Squat 3x3x0
Bench 6x2x0
Week 8 Squat 2x2x0
Bench 6x2x0
Week 9 Squat 1x1x0
Bench 6x2x0

r presses etc.)

raditional deadlift.

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