Russian Squat Routine - advice/opinion?
| rawlifter |  | Russian Squat Routine - advice/opinion? | 03-03-2016 @ 10:17 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Ok so tried to post this yesterday and for some weird reason had issues so try again. Going to try the 6 week Russian Squat Routine - 3 weeks accumulation followed by 3 weeks intensification. I have never run anything like this before so was just looking for any advice or opinions on it? How were the gains etc? Also how did you program your other lifts around it? Thanks, | ||
| rawlifter | | ... | 03-03-2016 @ 10:17 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | FYI this is the program - http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatP... | ||
| Simeon | | ... | 03-03-2016 @ 11:03 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | awesome programme I had great results with it! Don't get lulled into a false sense of security at the start though - it gets hard! You'll make gains with it for sure if you stick with it. | ||
| matthewvc | | ... | 03-03-2016 @ 11:23 |
 ‘downsizing’ Member 5704, 3496 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | rawlifter said:Ok so tried to post this yesterday and for some weird reason had issues so try again. Going to try the 6 week Russian Squat Routine - 3 weeks accumulation followed by 3 weeks intensification. I have never run anything like this before so was just looking for any advice or opinions on it? How were the gains etc? Also how did you program your other lifts around it? Thanks, it can work. recovery is a massive problem as you get stronger with these type of programs. did it early on with bench, went from 120kg to 140kg x 2 over two cycles (separated by a couple of months doing random bb stuff) also added 15kg to squat, but i was squatting 3/4 depth bb-style so i may just have got higher lol. did it last year at a much higher level, all was good until i hit 162.5x5x5 - strength was good, but tore pectoral on 3rd set. had been aware of increasing deep soreness on the preceding 6x2 session and shouldn't pushed on tbh. my advice is: calorie excess, lots of sleep, stretching etc after every session. reduce other lift volume/intensity to maintenance. partially the reason i f**ked up last year: was still pushing hard on squats and deadlifts. | ||
| IainKendrick |  | ... | 03-03-2016 @ 11:31 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Good plan. I find repeating accumulation phases works well. Then do the intended intensity phase near a comp etc. You'll need to plan conservative loads. You'll be doing well to do 6*6 @80% otherwise. You can set what '105%' will be. Maybe a few kg PB. Then work backwards finding 100% of that and using that loaf to set rest of training loads | ||
| BaconWarrior | | ... | 03-03-2016 @ 14:26 |
**INSERT BACON TAGLINE** Member 3502, 1009 posts SQ 240, BP 157.5, DL 275672.5 kgs @ 110kgs UnEq | Here's an alternative version of the program on 2X/week you might be interested in. I'm running it just now and a lot of people I know that have ran it find they get really good results! http://www.castironstrength.com/site-nav/programmes-and-calcul... Easier to recover from and I've been running Paul carter's basebuilding for my DL at the same time and my top set is getting easier every week. Basebuilding summary here: http://www.powerliftingtowin.com/base-building/ | ||
| Brett_H | | ... | 03-03-2016 @ 14:51 |
| Avatar not found Member 5959, 33 posts SQ 200, BP 172.5, DL 260632.5 kgs @ 100kgs UnEq | After having a look at your link, I might give it a try, been stuck on the same bench-press for ages, and generally just need build up my squat, (Chest and legs in the same day might be a killer but i'll give it a go!) I might train other things on the days off, DL tues, bit of OH thurs. 2 days off is plenty for me i would think | ||
| ironcolin | | ... | 03-03-2016 @ 16:27 |
Member 2552, 848 posts SQ 190, BP 160, DL 220570.0 kgs @ 90kgs UnEq | Done the rsmr twice. 1st time round I put 10kg on my squat. 2nd time round I had to abandon it in the last few weeks as I was running a deadlift program along with it which was too much for me. I'd advise running it but keeping deadlift to a minimum or not heavy. | ||
| rawlifter | | ... | 03-03-2016 @ 22:38 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Post Edited: 08.03.2016 @ 10:18 AM by rawlifter Hmmm some good advice hereMaybe ill just add in speed deadlifts one day a week and kettlebell swings and keep bench etc the same as isn't too taxing | ||
| IainKendrick | | ... | 04-03-2016 @ 10:43 |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | My best total was after doing the x3 a week plan for all 3 lifts. | ||
| rawlifter | | ... | 04-03-2016 @ 12:06 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | IainKendrick said:My best total was after doing the x3 a week plan for all 3 lifts. So you applied the same programming to the 3 lifts and did them all on the same day? So one day in week 3 you would have done 6x6@80% on one day for all 3 lifts or do I misunderstand? What sort of gains did you get? | ||
| Brett_H | | ... | 04-03-2016 @ 13:50 |
| Avatar not found Member 5959, 33 posts SQ 200, BP 172.5, DL 260632.5 kgs @ 100kgs UnEq | Did the first session on this today, Bench felt alright at 136kg, warmed up to it, 6 working sets of 2, i even paused the last 3 sets, did some stretching (deadlifted yesterday) Squats, the warmups felt s**tty and the first few working sets did to, (144kg) the 5th and 6th set felt great, did a bit of accessory work to, and did 5 round in the bag room. Not sure how i'm going to cope on the 5-6rep sets i feel anxious already xD | ||
| Rico | | ... | 04-03-2016 @ 14:31 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | I ran two cycles of this back to back at uni and it added 20kg to my belted squat and deadlift. I used a medium stance with flat shoes for squats and pulled a max single once a week. I was sore for 12 weeks, ate loads of pasta and sometimes dreaded training. It was worth it in the end though. Seriously you have to put a lot of effort into recovery (stretching, foam rolling, eating, sleeping well etc) for you not to hate it. | ||
| MarkClegg | | ... | 05-03-2016 @ 10:20 |
 knock knock !! who's there ?? OLD SCHOOL SUGDEN Member 212, 11439 posts SQ 325, BP 212.5, DL 370907.5 kgs @ 100kgs UnEq | I've used this many times in my Oly lifting days .. Worked smashing for me and looking at your numbers it should do for you too . I did it when my best squat was 210kg | ||
| IrishMarc | | ... | 05-03-2016 @ 14:36 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Fantastic programme would run the 2x per week version personally. | ||
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