This workout routine is for the serious lifter and athlete. Im coming back from a knee injury so I started light and am making linear gains on squat and deadlift but Im not sure what to do for my bench.
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Russian bench routine. 9 x 1 85 1 x 3 75 Workout 6. Saturday includes only one workout in the morning followed by a massage and time in the sauna. 8 x 1 85 1 x 3 75 Workout 5.
This is for the top 5 of all lifters and athletes out there. But be forewarned as I have said before this workout routine is NOT for a beginner or a weekend warrior. Smolov Jr is a 3 week powerlifting routine designed to significantly increase your strength.
Your Current 1 RM. This script will do the math for you and compute your own Russian bench press routine which you can print out and take to the gym or frame or line your parakeets cage with. Im not the boss of you.
Reps Bench Press Weekly Workout 1 Seated Overhead Dumbbell Press 3 10 Push Ups 2 Max Cable Triceps Extensions 3 10-15 Face Pulls 3 10-15. In other words even though you want to. I found this russian routine through a yahoo search but Im skeptical of it since I hadnt heard.
It is a 3 day bench press program that accumulates volume around 80 to 85 of a lifters 1 rep max before tapering down volume and increasing intensity. The weights should not be based on your personal record on a lift. Ive done 531 and Im considering doing it again but I liked the higher volume of Smolov Jr.
Russian strength coaches believe in something called synaptic facilitation often called greasing the groove in the. Shaw 6 Week Peak. Bench Workout 1.
You shouldnt need an example of something like this though. 10 x 1 85 Youd then increase the weight by 5 to 15 pounds depending on the exercise and start from workout 1 again. Smolov Jr Explained Russian Powerlifting Routine Bigger Bench Press in 3 Weeks - YouTube.
Russian Squat Program Routine Spreadsheet Original and Masters Versions Whether it is run for the squat deadlift bench or all three known as the Extended Russian Power Routine the Russian Squat Program aka Russian Squat Routine or RSR is a brutal peaking program that will help boost maximum strength when prepping for a meet. The routine is mainly focused to work and optimize our strong progress in squats or squats Russian Squat Cycle but this time the training is adapted to the 3 powerlifting movements flat bench press squats and barbell deadlift. This should not be used as your only squatting or pressing program over an extended period of time.
At first this Russian routine was focused on weightlifting but later it began to work on powerlifting. Sunday is a full rest day. Many of you probably ran the Russian Squat Routine before.
Fri 8 sets of 4 reps at 80. It is a 3 day bench press program that accumulates volume around 80 to 85 of a lifters 1 rep max before tapering down volume and increasing intensity. Russian Bench Press Routine book.
Bench Critical Westerdal Mike. Wed 7 sets of 5 reps at 75. This is intended as a means of inserting some variation into your programming and should not be used as a program mainstay.
This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. Sun 10 sets of 3 reps at 85. In fact we didnt know too much about the Russian research until the Soviet Union collapsed in the early 90s.
Russian Bench Press Routine English Edition eBook. Once again this is for elite athletes that are national team. I included another sheet that generates the Masters version of the Russian Squat Routine.
Friday also consists of two training sessions one in the morning and one in the afternoon. Week 2 You will use the same schedule as the first week but increase the weight by 25. It ends with completing two singles at 105 of the lifters beginning 1 rep max.
They believe in training more than one of the major lifts at each session. Reader Soiren informed me that there is also version which includes programming for Bench and Deadlift. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine.
Heres an example report. Here are the general tenets of this kind of training. It ends with completing two singles at 105 of the lifters beginning 1 rep max.
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