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  • Extended Russian Power Routine: Smallest Increment

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    longdong9138
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    This document outlines a 9-week Russian powerlifting routine with increasing sets and decreasing reps each week for the squat, bench press, and deadlift exercises performed on Mondays, Wednesdays, and Fridays. Assistance work is optional after the main lifts. Traditional deadlift is performed for the first 4 weeks and replaced with sumo deadlift starting in week 5.

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    9 wkrussianpower

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    This document outlines a 9-week Russian powerlifting routine with increasing sets and decreasing reps each week for the squat, bench press, and deadlift exercises performed on Mondays, Wednesdays, and Fridays. Assistance work is optional after the main lifts. Traditional deadlift is performed for the first 4 weeks and replaced with sumo deadlift starting in week 5.

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    Attribution Non-Commercial (BY-NC)
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    32 views2 pages

    Extended Russian Power Routine: Smallest Increment

    Uploaded by

    longdong9138
    This document outlines a 9-week Russian powerlifting routine with increasing sets and decreasing reps each week for the squat, bench press, and deadlift exercises performed on Mondays, Wednesdays, and Fridays. Assistance work is optional after the main lifts. Traditional deadlift is performed for the first 4 weeks and replaced with sumo deadlift starting in week 5.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 2

    Extended Russian Power Routine

    1RM Squat Bench Deadlift 285 200 365 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 6x2x230 6x3x160 6x2x230 6x4x160 6x2x230 6x5x160 6x2x230 6x6x160 6x2x230 5x5x170 6x2x230 4x4x180 6x2x230 3x3x190 6x2x230 2x2x200 6x2x230 1x1x210 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 6x3x290 6x4x290 6x5x290 6x6x290 5x5x310 4x4x330 3x3x345 2x2x365 1x1x385 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 6x3x230 6x2x160 6x4x230 6x2x160 6x5x230 6x2x160 6x6x230 6x2x160 5x5x240 6x2x160 4x4x255 6x2x160 3x3x270 6x2x160 2x2x285 6x2x160 1x1x300 6x2x160

    , shoulder presses etc.)

    cle with traditional deadlift.

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