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    The Weightrainer: Ussr Yearbook 1976 Squat Routine

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    flamenquito
    This 3 week squat routine from a 1976 USSR yearbook aims to increase the user's 1RM from 400 to 420 pounds. It consists of 6 sets of squats at increasing weights and reps over the first 3 weeks, followed by a fourth week of heavier weights at lower reps to prepare for testing a new 1RM of 420 pounds in the final week. Warm-up sets are recommended as needed.

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    The Weightrainer: Ussr Yearbook 1976 Squat Routine

    Uploaded by

    flamenquito
    36 views1 page
    This 3 week squat routine from a 1976 USSR yearbook aims to increase the user's 1RM from 400 to 420 pounds. It consists of 6 sets of squats at increasing weights and reps over the first 3 weeks, followed by a fourth week of heavier weights at lower reps to prepare for testing a new 1RM of 420 pounds in the final week. Warm-up sets are recommended as needed.

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    1976

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    This 3 week squat routine from a 1976 USSR yearbook aims to increase the user's 1RM from 400 to 420 pounds. It consists of 6 sets of squats at increasing weights and reps over the first 3 weeks, followed by a fourth week of heavier weights at lower reps to prepare for testing a new 1RM of 420 pounds in the final week. Warm-up sets are recommended as needed.

    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
    36 views1 page

    The Weightrainer: Ussr Yearbook 1976 Squat Routine

    Uploaded by

    flamenquito
    This 3 week squat routine from a 1976 USSR yearbook aims to increase the user's 1RM from 400 to 420 pounds. It consists of 6 sets of squats at increasing weights and reps over the first 3 weeks, followed by a fourth week of heavier weights at lower reps to prepare for testing a new 1RM of 420 pounds in the final week. Warm-up sets are recommended as needed.

    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 1

    The WeighTrainer

    USSR Yearbook 1976 Squat Routine

    Enter your current 1RM: 400

    Projected new 1RM: 420

    Week 1: Week 2: Week 3:


    Monday: 6@ 320 x2 6@ 320 x4 6@ 320 x2

    Weds: 6@ 320 x3 6@ 320 x2 6@ 320 x6

    Friday: 6@ 320 x2 6@ 320 x5 6@ 320 x2

    Week 4: Week 5: Week 6:


    Monday: 5@ 340 x5 6@ 320 x2 2@ 400 x2

    Weds: 6@ 320 x2 3@ 380 x3 6@ 320 x2

    Friday: 4@ 360 x4 6@ 320 x2 1@ 420 x1

    NOTE: Warm-up as you see fit.

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