Russian Deadlift, Squat and Bench Program

[Boss101]

What does everyone think about this routine, has anyone every tried something similiar to this?

http://www.joeskopec.com/extrussianpower.xls

 

[Becoming]

I know a lot of people don't like them... I usually get pretty beat up by the end of a long program like that. I have tried using some shorter 5 and 6 week ones and they have worked pretty well... Here are some samples of the 5 week type I used for squats... I used it once a week, and did a DE type day on the other day...I have done it 2x recently and gotten a 5% increase each time...

Athletic/Strength block for a very efficient nervous system
Week 1: 3 x 5 (80-85% of max)
Week 2: 3 x 5 (80-85% of max), 3 x 4 (85-90% of max)
Week 3: 3/2/1/3/2/1 (90% / 95% / 100% / 92% / 97% / 102%)
Week 4: 3 x 3(85-90% of max)
Week 5: Test


Athletic/Strength block for a lesser nervous system
Week 1: 3 x 8 (77-82% of max)
Week 2: 3 x 8 (77-82% of max), 3 x 4 (85-90% of max)
Week 3: 5/3/2/5/3/2 (85% / 90% / 95% / 87% / 92% / 97%)
Week 4: 3 x 6(80-85% of max)
Week 5: Test

Where it gave a percentage range (ie 80-85, I usually did the first set at 80, the second at 82.5 and the third at 85)

It is a decent program to try, I have gotten some good results, but I think it is less than optimal...

I am using more of a WS variation on the bench... and probably will switch over Squat and DL soon...

 

[WalkingBeast]

Whats a Russian dead? Ive heard it mentioned before as a deadlifft with the bar behind the legs and another time as a GM
ThanX!!!

 

[Mike_Rojas]

Whats a Russian dead? Ive heard it mentioned before as a deadlifft with the bar behind the legs and another time as a GM
ThanX!!!

This is just a Russian program for deads, squats, and benches.

Sometimes I see good mornings called russian deadlifts.

 

[MrPink]

I'm also doing a routine that's called "russian complex sets".

It's a combo of 1RM-Sets with Speed-Sets.
So I'm doing a set with 1RM and then, as a super-set I add a Speed-Set. This is done 5 times per workout.
And it works great.
It's really possible to 5 sets with 1RM.
Couldn't believe it until I tried on my own.
And for the first time my bench is doing great progress.

 

[germandude]

There has been a study with about 50 people on a German site I know and there you were supposed to do as many 1 rms as possible. With the speed sets I have done like 20 sets sometimes and I upped my bench to 225 from 170 in 4 weeks and I can still lift that weight. Never do this longer than 4 weeks. Beats up your cns. Than go for light weights about 75% 1rm and work your way up to 85 doing 15 reps 12 reps 8 reps (depending on weight increase) for about 4 weeks and at it again. This will get you way up there in 1 year. Personally I would not recommend doing this type of train all year. Shoot for a 12 week 4 weeks on 4 weeks volume 4 weeks on schedule then switch it up with 5*5 and 3*3 or something like that. This will make you bench 300+ raw without any gear within 2 years. Anybody!

 

[Generic MALE]

"I haven't been afraid of anything in my whole life. Do you know why? Because I wish I was dead.
When you wish that there's nothing left to fear. I have only hatred to live for. It's my only pleasure!" - Captain Howdy

Wow I feel that quote

 

[the koala]

There has been a study with about 50 people on a German site I know and there you were supposed to do as many 1 rms as possible. With the speed sets I have done like 20 sets sometimes and I upped my bench to 225 from 170 in 4 weeks and I can still lift that weight. Never do this longer than 4 weeks. Beats up your cns. Than go for light weights about 75% 1rm and work your way up to 85 doing 15 reps 12 reps 8 reps (depending on weight increase) for about 4 weeks and at it again. This will get you way up there in 1 year. Personally I would not recommend doing this type of train all year. Shoot for a 12 week 4 weeks on 4 weeks volume 4 weeks on schedule then switch it up with 5*5 and 3*3 or something like that. This will make you bench 300+ raw without any gear within 2 years. Anybody!

hey there

could you elaborate a bit on this program, i don't quite get it and i'd kill for going from 170 to 225 in 4 weeks

thanks alot