Extended Russian Power Routine

1RM Squat Bench Deadlift 135 80 155 Monday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench 6x2x107.5 6x3x65 6x2x107.5 6x4x65 6x2x107.5 6x5x65 6x2x107.5 6x6x65 6x2x107.5 5x5x67.5 6x2x107.5 4x4x72.5 6x2x107.5 3x3x75 6x2x107.5 2x2x80 6x2x107.5 1x1x85 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Wednesday Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift 6x3x125 6x4x125 6x5x125 6x6x125 5x5x132.5 4x4x140 3x3x147.5 2x2x155 1x1x162.5 Friday Smallest increment 2.5

Tips:

I don't do much of assistance work, but if you have the energy after training, throw in some assistance work (lats, dips, shoulder presses etc.) If you are a sumo deadlifter, start the cycle with traditional deadlift. At fifth week replace traditional deadlift with sumo deadlift.

n Power Routine

Friday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench 6x3x107.5 6x2x65 6x4x107.5 6x2x65 6x5x107.5 6x2x65 6x6x107.5 6x2x65 5x5x115 6x2x65 4x4x122.5 6x2x65 3x3x127.5 6x2x65 2x2x135 6x2x65 1x1x142.5 6x2x65

shoulder presses etc.)

e with traditional deadlift.