Russian Power Routine | LiftVault.com

	A	C	D	E	G	H	I	K	L	M
1	Extended Russian Power Routine
2
3		1RM			Smallest increment		5
4		Squat	100
5		Bench	100
6		Deadlift	100
7				Sets*Reps			Sets*Reps			Sets*Reps
8		Monday			Wednesday			Friday
9		Week 1	Squat	6x2x80	Week 1	Deadlift	6x3x80	Week 1	Squat	6x3x80
10			Bench	6x3x80					Bench	6x2x80
11		Week 2	Squat	6x2x80	Week 2	Deadlift	6x4x80	Week 2	Squat	6x4x80
12			Bench	6x4x80					Bench	6x2x80
13		Week 3	Squat	6x2x80	Week 3	Deadlift	6x5x80	Week 3	Squat	6x5x80
14			Bench	6x5x80					Bench	6x2x80
15		Week 4	Squat	6x2x80	Week 4	Deadlift	6x6x80	Week 4	Squat	6x6x80
16			Bench	6x6x80					Bench	6x2x80
17		Week 5	Squat	6x2x80	Week 5	Deadlift	5x5x85	Week 5	Squat	5x5x85
18			Bench	5x5x85					Bench	6x2x80
19		Week 6	Squat	6x2x80	Week 6	Deadlift	4x4x90	Week 6	Squat	4x4x90
20			Bench	4x4x90					Bench	6x2x80
21		Week 7	Squat	6x2x80	Week 7	Deadlift	3x3x95	Week 7	Squat	3x3x95
22			Bench	3x3x95					Bench	6x2x80
23		Week 8	Squat	6x2x80	Week 8	Deadlift	2x2x100	Week 8	Squat	2x2x100
24			Bench	2x2x100					Bench	6x2x80
25		Week 9	Squat	6x2x80	Week 9	Deadlift	1x1x105	Week 9	Squat	1x1x105
26			Bench	1x1x105					Bench	6x2x80
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28		Tips:	I don't do much of assistance work, but
29			if you have the energy after training,
30			throw in some assistance work (lats, dips, shoulder presses etc.)
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32			If you are a sumo deadlifter, start the cycle with traditional deadlift.
33			At fifth week replace traditional deadlift with sumo deadlift.
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