REGISTER AN ACCOUNT
Who's Online - 0 members and 133 guests

Russian Squat Routine assistance work

Users viewing topic: & 1 Guest

shortandmightyIconRussian Squat Routine assistance work13-08-2013 @ 20:30 
Aiming for a 250 squat by the end of 2012
Member 1989, 3168 posts
SQ 240, BP 140, DL 270
650.0 kgs @ 90kgs UnEq
I've got a max squat in my next comp so have decided to do a six week RSR cycle.
What if any assistance have you guys done with it and how did you fit training other body parts around it?
darryn_wrightIcon.13-08-2013 @ 21:02 
Member 2842, 57 posts
SQ 272.5, BP 182.5, DL 335
790.0 kgs @ 94kgs UnEq
Doing this aswell, done the 5 reps for 6 tonight killer!!
shortandmightyIcon...13-08-2013 @ 21:07 
Aiming for a 250 squat by the end of 2012
Member 1989, 3168 posts
SQ 240, BP 140, DL 270
650.0 kgs @ 90kgs UnEq
I looked at this and Smolov but Haven't really got the time to do Smolov properly.
What else are you doing alongside the squats?
Ramsay777Icon...13-08-2013 @ 22:11 
Avatar
Member 3942, 1107 posts
SQ 200, BP 160, DL 315
675.0 kgs @ 102kgs UnEq
Darryn, you are doing the Russian Masters Squat Routine - The Russian Squat Routine asks for squats 3 times a week as opposed to the twice a week that you're doing.
darryn_wrightIcon.13-08-2013 @ 23:11 
Member 2842, 57 posts
SQ 272.5, BP 182.5, DL 335
790.0 kgs @ 94kgs UnEq
My bad!
ThingIcon...14-08-2013 @ 05:43 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Squat more
LuuuuuukeyIcon...14-08-2013 @ 09:15 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
I too am currently running RSR.

I squat Monday/Wednesday/Friday. On Monday's I do squat and heavy bench, nothing else. Wednesday is squat followed by some back work, rows etc, but quite light for higher reps. Friday is squat followed by light bench and maybe some fluff if I can be bothered; biceps and the like.

Seems to be working well for me so far, not missed a rep on the squat and still managing to push my bench forward at the same time.
shortandmightyIcon...14-08-2013 @ 10:17 
Aiming for a 250 squat by the end of 2012
Member 1989, 3168 posts
SQ 240, BP 140, DL 270
650.0 kgs @ 90kgs UnEq
Luuuuuukey said:I too am currently running RSR.

I squat Monday/Wednesday/Friday. On Monday's I do squat and heavy bench, nothing else. Wednesday is squat followed by some back work, rows etc, but quite light for higher reps. Friday is squat followed by light bench and maybe some fluff if I can be bothered; biceps and the like.

Seems to be working well for me so far, not missed a rep on the squat and still managing to push my bench forward at the same time.


ok thanks. I'm going to be using the same days but try and fit some log work in as well if I can.
milsyIcon...14-08-2013 @ 10:28 
Avatar
Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
How many weeks have you got before the event ?
shortandmightyIcon...14-08-2013 @ 11:02 
Aiming for a 250 squat by the end of 2012
Member 1989, 3168 posts
SQ 240, BP 140, DL 270
650.0 kgs @ 90kgs UnEq
milsy said:How many weeks have you got before the event ?


Not as many as I thought. Just looked and I've only got 4 weeks!!
milsyIcon...14-08-2013 @ 11:19 
Avatar
Ne n coner a fuickex .ay ouse part we .be
Member 1425, 4647 posts
SQ 340, BP 227.5, DL 335
902.5 kgs @ 125kgs UnEq
shortandmighty said:
Not as many as I thought. Just looked and I've only got 4 weeks!!


Run the first three weeks and hit your pre planned opener for a double 5 days before comp should set you up right for a pb

Only thing is what other events are in the comp ?

Way I would run it

6x2 squats Over head press
. Squats Upper back work
Over head press 6x2 squats
Deadlift / log cleans or rows


Depends if you still need to do events sessions or cardio ?
BenvieIcon...14-08-2013 @ 11:30 
Avatar
embarrasingly poor bench
Member 2684, 4043 posts
SQ 240, BP 135, DL 275
650.0 kgs @ 103kgs UnEq
shortandmighty said:
Not as many as I thought. Just looked and I've only got 4 weeks!!


If its the aberdeen one then that is 3 weeks to go.
adillon10Icon...14-08-2013 @ 11:47 
Member 3863, 1275 posts
SQ 155, BP 110, DL 182
447.0 kgs @ 75kgs UnEq
I did this for about 4 weeks right at the end of my sessions of cleans and snatches etc, saw great gains... having said that as soon as I stopped it and went back to 1/2 times a week squatting, progress halted and even lost some strength. Definitely worth doing for a comp though I'd say
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions