Extended Russian Power Routine

1RM Squat Deadlift Bench Viernes Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift 6x2x0 6x3x0 6x2x0 6x4x0 6x2x0 6x5x0 6x2x0 6x6x0 6x2x0 5x5x0 6x2x0 4x4x0 6x2x0 3x3x0 6x2x0 2x2x 6x2x0 1x1x0 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Miercoles Bench Bench Bench Bench Bench Bench Bench Bench Bench 6x3x0 6x4x0 6x5x0 6x6x0 5x5x0 4x4x0 3x3x0 2x2x 1x1x0 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Lunes Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift Squat Deadlift 6x3x0 6x2x0 6x4x0 6x2x0 6x5x0 6x2x0 6x6x0 6x2x0 5x5x0 6x2x0 4x4x0 6x2x0 3x3x0 6x2x0 2x2x 6x2x0 1x1x0 6x2x0 Smallest increment 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.