Russian Squat Routine
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All Things Gym - Russian Squat Routine (+ Bench + Deadlift)
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Notes on ATG
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(Weight x Reps x Sets)ExerciseSquatBenchDeadlift
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1RM100100100
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Week 1Day 1Day 2Day 3
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Squat80x2 x680x3 x680x2 x6
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Bench80x3 x680x2 x680x4 x6
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Deadlift80x3 x680x2 x680x4 x6
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Back Extension6x26x36x4
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Week 2Day 1Day 2Day 3
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Squat80x4 x680x2 x680x5 x6
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Bench80x2 x680x5 x680x2 x6
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Deadlift80x2 x680x5 x680x2 x6
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Back Extension6x 5x6x 6x+5kg x6 x2
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Week 3Day 1Day 2Day 3
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Squat80x2 x680x6 x680x2 x6
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Bench80x6 x680x2 x685x5 x5
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Deadlift80x6 x680x2 x685x5 x5
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Back Extension+5kg x6 x3+5kg x6 x4+5kg x6 x5
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Week 4Day 1Day 2Day 3
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Squat85x5 x580x2 x690x4 x4
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Bench80x2 x690x4 x480x2 x6
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Deadlift80x2 x690x4 x480x2 x6
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Back Extension+5kg x6 x6+10kg x6 x2+10kg x6 x3
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Week 5Day 1Day 2Day 3
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Squat80x2 x695x3 x380x2 x6
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Bench95x3 x380x2 x6100x2 x2
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Deadlift95x3 x380x2 x6100x2 x2
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Back Extension+10kg x6 x4+10kg x6 x5+10kg x6 x6
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Week 6Day 1Day 2Day 3
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Squat100x2 x280x2 x6110x1 or 105x1
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Bench80x2 x6110x1-
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Deadlift80x2 x6110x1-
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Back Extension+12kg x6 x2+12kg x6 x3+12kg x6 x4
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Standard RSR
RSR Masters