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Russian Squat Program
Topic Started: Dec 17 2005, 11:36 PM (2,145 Views)
MaxPower
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Follower of Branigann's Law
All percentages are a percent of your 1rm and its sets and reps.

Week 1
day1 6x2 @ 80%
day2 6x3 @ 80%
day3 6x2 @ 80%

Week 2
day1 6x4 @ 80%
day2 6x2 @ 80%
day3 6x5 @ 80%

Week 3
day1 6x2 @ 80%
day2 6x6 @ 80%
day3 6x2 @ 80%

Week 4
day1 5x5 @ 85%
day2 6x2 @ 80%
day3 4x4 @ 90%

Week 5
day1 6x2 @ 80%
day2 3x3 @ 95%
day3 6x2 @ 80%

Week 6
day1 2x2 @ 100%
day2 6x2 @ 80%
day3 2x1 @ 105%
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Frozenkilt
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Online douche. GOLD! I need more Gold
Warmups for all sets are 70%x2, 75%x2

- Sean
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John Foy

Hi guys.

I am new here and I am looking for some tips please.

I can't seem to find a decent weekly strength training programme anywhere on the net. I really want to dramatically increase my maximal strength. Does anybody know a good website which has programs on them or could anybody recommend a programme for me to use to increase strength?

Also, that Squat programme above. Would that work for Chest and Deadlift ?

Finally :rolleyes: If I use that Squat program, what other exercises should I do with it to have a complete leg day?

Thanks in advance.


John
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Tom Jones
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Administrator and don't you bastards forget it
John welcome on board.

Based on what i know of how this board works the best way to deal with this is to start yourself a log in the training log section.
This will be your place to focus on all aspects of your training.

Start the log with some information on where you are at present in your training, experience, and what you wish to achieve.

Good luck with it.
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Martin Smith
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John Foy
Jul 30 2006, 12:13 PM
Hi guys.

I am new here and I am looking for some tips please.

I can't seem to find a decent weekly strength training programme anywhere on the net. I really want to dramatically increase my maximal strength. Does anybody know a good website which has programs on them or could anybody recommend a programme for me to use to increase strength?

Also, that Squat programme above. Would that work for Chest and Deadlift ?

Finally :rolleyes: If I use that Squat program, what other exercises should I do with it to have a complete leg day?

Thanks in advance.


John

That squat routine is a killer.

You sound as though you have come from a body building background?

What are your goals (powerlifting, oly lifting, strongman, or just wanting to improve some lifts)? It's hard to advise when we don't know what you're after.

Here's some I've put together and some that have been bouncing around the net...
http://www.ironpit.co.uk/Routines.htm . Mainly geared towards powerlifting but would work for anyone trying to gain strength.

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