Russian Power Routine | LiftVault.com
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Extended Russian Power Routine
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1RMSmallest increment5
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Squat240
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Bench165
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Deadlift285
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Sets*Reps
Sets*Reps
Sets*Reps
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Monday
Wednesday
Friday
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Week 1Squat6x2x190Week 1Deadlift6x3x230Week 1Squat6x3x190
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Bench6x3x130Bench6x2x130
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Week 2Squat6x2x190Week 2Deadlift6x4x230Week 2Squat6x4x190
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Bench6x4x130Bench6x2x130
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Week 3Squat6x2x190Week 3Deadlift6x5x230Week 3Squat6x5x190
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Bench6x5x130Bench6x2x130
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Week 4Squat6x2x190Week 4Deadlift6x6x230Week 4Squat6x6x190
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Bench6x6x130Bench6x2x130
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Week 5Squat6x2x190Week 5Deadlift5x5x240Week 5Squat5x5x205
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Bench5x5x140Bench6x2x130
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Week 6Squat6x2x190Week 6Deadlift4x4x255Week 6Squat4x4x215
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Bench4x4x150Bench6x2x130
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Week 7Squat6x2x190Week 7Deadlift3x3x270Week 7Squat3x3x230
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Bench3x3x155Bench6x2x130
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Week 8Squat6x2x190Week 8Deadlift2x2x285Week 8Squat2x2x240
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Bench2x2x165Bench6x2x130
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Week 9Squat6x2x190Week 9Deadlift1x1x300Week 9Squat1x1x250
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Bench1x1x175Bench6x2x130
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Tips:
I don't do much of assistance work, but
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if you have the energy after training,
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throw in some assistance work (lats, dips, shoulder presses etc.)
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If you are a sumo deadlifter, start the cycle with traditional deadlift.
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At fifth week replace traditional deadlift with sumo deadlift.
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