Scribd Logo
Upload

Welcome to Scribd!

  • Ex Truss Ian Power

    Uploaded by

    Alexandru Gheboianu
    16 views2 pages
    This document outlines a 9-week extended Russian powerlifting routine. It involves squatting, benching, and deadlifting on Mondays, Wednesdays, and Fridays with increasing weight and decreasing volume each week. The squat and bench weights increase each session, while the deadlift weight increases each Wednesday. Assistance work is optional after the main lifts.

    Original Description:

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLS, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 9-week extended Russian powerlifting routine. It involves squatting, benching, and deadlifting on Mondays, Wednesdays, and Fridays with increasing weight and decreasing volume each week. The squat and bench weights increase each session, while the deadlift weight increases each Wednesday. Assistance work is optional after the main lifts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    16 views2 pages

    Ex Truss Ian Power

    Uploaded by

    Alexandru Gheboianu
    This document outlines a 9-week extended Russian powerlifting routine. It involves squatting, benching, and deadlifting on Mondays, Wednesdays, and Fridays with increasing weight and decreasing volume each week. The squat and bench weights increase each session, while the deadlift weight increases each Wednesday. Assistance work is optional after the main lifts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Extended Russian Power Rout

    1RM Squat Bench Deadlift 190 100 170 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 6x2x152.5 6x3x80 6x2x152.5 6x4x80 6x2x152.5 6x5x80 6x2x152.5 6x6x80 6x2x152.5 5x5x85 6x2x152.5 4x4x90 6x2x152.5 3x3x95 6x2x152.5 2x2x100 6x2x152.5 1x1x105 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 6x3x135 6x4x135 6x5x135 6x6x135 5x5x145 4x4x152.5 3x3x162.5 2x2x170 1x1x177.5 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.

    ower 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 6x3x152.5 6x2x80 6x4x152.5 6x2x80 6x5x152.5 6x2x80 6x6x152.5 6x2x80 5x5x162.5 6x2x80 4x4x170 6x2x80 3x3x180 6x2x80 2x2x190 6x2x80 1x1x200 6x2x80

    r presses etc.)

    raditional deadlift.

    You might also like