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shortandmighty | Russian Squat Routine assistance work | 13-08-2013 @ 20:30 | |
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270650.0 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_wright | . | 13-08-2013 @ 21:02 | |
Member 2842, 57 posts SQ 272.5, BP 182.5, DL 335790.0 kgs @ 94kgs UnEq | Doing this aswell, done the 5 reps for 6 tonight killer!! | ||
shortandmighty | ... | 13-08-2013 @ 21:07 | |
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270650.0 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? | ||
Ramsay777 | ... | 13-08-2013 @ 22:11 | |
Member 3942, 1107 posts SQ 200, BP 160, DL 315675.0 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_wright | . | 13-08-2013 @ 23:11 | |
Member 2842, 57 posts SQ 272.5, BP 182.5, DL 335790.0 kgs @ 94kgs UnEq | My bad! | ||
Thing | ... | 14-08-2013 @ 05:43 | |
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Squat more | ||
Luuuuuukey | ... | 14-08-2013 @ 09:15 | |
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 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. | ||
shortandmighty | ... | 14-08-2013 @ 10:17 | |
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270650.0 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. | ||
milsy | ... | 14-08-2013 @ 10:28 | |
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 kgs @ 125kgs UnEq | How many weeks have you got before the event ? | ||
shortandmighty | ... | 14-08-2013 @ 11:02 | |
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270650.0 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!! | ||
milsy | ... | 14-08-2013 @ 11:19 | |
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335902.5 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 ? | ||
Benvie | ... | 14-08-2013 @ 11:30 | |
embarrasingly poor bench Member 2684, 4043 posts SQ 240, BP 135, DL 275650.0 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. | ||
adillon10 | ... | 14-08-2013 @ 11:47 | |
Member 3863, 1275 posts SQ 155, BP 110, DL 182447.0 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 | ||