strongman72

Here my russian routine I made to do during the summer.I have the document on word proccessor but I cant upload it because it doesnt support the file type so here is part of it.Only the main lifts are outlined, the assistance work is not included.If anyone has any advice on assistance work that would be awesome!If anyone knows how i can upload it that would be awesome too!
Monday
Week 1
Squat 6x2x325
Bench 6x3x225
Week 2
Squat 6x2x325
Bench 6x4x225
Week 3
Squat 6x2x325
Bench 6x5x225
Week 4
Squat 6x2x325
Bench 6x6x225
Week 5
Squat 6x2x325
Bench 5x5x235
Week 6
Squat 6x2x325
Bench 4x4x250
Week 7
Squat 6x2x325
Bench 3x3x265
Week 8
Squat 6x2x325
Bench 2x2x280
Week 9
Squat 6x2x325
Bench 1x1x295

Wk Wed
1 Deadlift 6x3x355
2 Deadlift 6x4x355
3 Deadlift 6x5x355
4 Deadlift 6x6x355
5 Deadlift 5x5x380
6 Deadlift 4x4x405
7 Deadlift 3x3x425
8 Deadlift 2x2x450
9 Deadlift 1x1x460

Wk Friday
1 Squat 6x3x325
Bench 6x2x225

2 Squat 6x4x325
Bench 6x2x225

3 Squat 6x5x325
Bench 6x2x225

4 Squat 6x6x325
Bench 6x2x225

5 Squat 5x5x340
Bench 6x2x225

6 Squat 4x4x360
Bench 6x2x225

7 Squat 3x3x385
Bench 6x2x225

8 Squat 2x2x405
Bench 6x2x225

9 Squat 1x1x425
Bench 6x2x225

__________________

Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!"
I laugh and say, "Na just dedicated!"

*2006 POWERLIFTING REGIONAL QUALIFIER*
*UPDATE*
Status-STILL WORKING TO GET TO THE TOP
Age:17
Bench: 300 (315)
Incline: 250
Squat: 445 (465)
Power Clean: 225 (235)
Deadlift: 500 Raw - Due to a torn quad injury it has gone down.
() are goals that are to be done in 3 months.

strongman72

Anyone got anything?

__________________

Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!"
I laugh and say, "Na just dedicated!"

*2006 POWERLIFTING REGIONAL QUALIFIER*
*UPDATE*
Status-STILL WORKING TO GET TO THE TOP
Age:17
Bench: 300 (315)
Incline: 250
Squat: 445 (465)
Power Clean: 225 (235)
Deadlift: 500 Raw - Due to a torn quad injury it has gone down.
() are goals that are to be done in 3 months.

DJSTARER

um.... i need %s. Numbers don't mean anything in a routine.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

strongman72

Here ya go:
Monday
Week 1
Squat 6x2x80%
Bench 6x3x80%
Week 2
Squat 6x2x80%
Bench 6x4x80%
Week 3
Squat 6x2x80%
Bench 6x5x80%
Week 4
Squat 6x2x80%
Bench 6x6x80%
Week 5
Squat 6x2x80%
Bench 5x5x85%
Week 6
Squat 6x2x80%
Bench 4x4x90%
Week 7
Squat 6x2x80%
Bench 3x3x94%
Week 8
Squat 6x2x80%
Bench 2x2x100%
Week 9
Squat 6x2x80%
Bench 1x1x105%

Wk Wed
1 Deadlift 6x3x80%
2 Deadlift 6x4x80%
3 Deadlift 6x5x80%
4 Deadlift 6x6x80%
5 Deadlift 5x5x85%
6 Deadlift 4x4x90%
7 Deadlift 3x3x94%
8 Deadlift 2x2x100%
9 Deadlift 1x1x105%

Wk Friday
1 Squat 6x3x80%
Bench 6x2x80%

2 Squat 6x4x80%
Bench 6x2x80%

3 Squat 6x5x80%
Bench 6x2x80%

4 Squat 6x6x80%
Bench 6x2x80%

5 Squat 5x5x85%
Bench 6x2x80%

6 Squat 4x4x90%
Bench 6x2x80%

7 Squat 3x3x95%
Bench 6x2x80%

8 Squat 2x2x100%
Bench 6x2x80%

9 Squat 1x1x105%
Bench 6x2x80%

__________________

Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!"
I laugh and say, "Na just dedicated!"

*2006 POWERLIFTING REGIONAL QUALIFIER*
*UPDATE*
Status-STILL WORKING TO GET TO THE TOP
Age:17
Bench: 300 (315)
Incline: 250
Squat: 445 (465)
Power Clean: 225 (235)
Deadlift: 500 Raw - Due to a torn quad injury it has gone down.
() are goals that are to be done in 3 months.

DJSTARER

i'm not sure how your body does with recoup, but that seems like a lot of volume. Have you considered doing speed work? I find I make my greated gains through speed work.

Squating heavy and pulling like that, with so much volume and high %s can be detrimental to progress. You may be recouping enough to feel fine, but greater progress can be made with less work. I don't know what your accessory work looks like, but I would very much recommend GMs as a deadlift substitute... especially in a higher rep range.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

strongman72

Well the program is just a guide line,its not somethin to be followed exactly.Some days board bench presses are substituted for bench,as well as speed bench.Other days goodmornings or stiff legged deads will replace deadlifts and other time box squats or paused squats will replace squats.Assistance work is usually superseted with the main lifts.Mainly dips with deads, and t-bar rows with bench and squats with light stiff legged deads or gm's.Triceps are worked along with back and shoulders.Bent over rows,upright rows,front plate raises,tricep push downs,laying skull crushers with a pause reverse bench press.Things in that nature.Im also workin on another routine to combine with this one to alternate days with.Is a lighter,higher rep routine.One work out will be from the other routine every so often. Does all this sound good or still too much?

Im really considerin doing more speed work thanks to your advice now.

__________________

Runnin in 30 degree weather,rain -guy says to me "What they hell are you runnin in this for,you're crazy!"
I laugh and say, "Na just dedicated!"

*2006 POWERLIFTING REGIONAL QUALIFIER*
*UPDATE*
Status-STILL WORKING TO GET TO THE TOP
Age:17
Bench: 300 (315)
Incline: 250
Squat: 445 (465)
Power Clean: 225 (235)
Deadlift: 500 Raw - Due to a torn quad injury it has gone down.
() are goals that are to be done in 3 months.

romanaz

speed work is great. Highly recommend it.

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

DJSTARER

well, as long as you are doing partial movements for many of those moves, you'll be okay. Doing full ROMs at 80+% is asking for trouble. Make sure you keep the speed work LIGHT. I'm talking LITERALLY between 30-45%. Seriously, drop any ego you might have and stick to those numbers. If you go too heavy, again you are asking for trouble. Cycle off speed work after 3 or 4 weeks.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition