Extended Russian Power Rout

1RM Smallest increment 3

Squat 40
Bench 46
Deadlift 74

Monday Wednesday
Week 1 Squat 6x2x33 Week 1 Deadlift 6x3x60
Bench 6x3x36
Week 2 Squat 6x2x33 Week 2 Deadlift 6x4x60
Bench 6x4x36
Week 3 Squat 6x2x33 Week 3 Deadlift 6x5x60
Bench 6x5x36
Week 4 Squat 6x2x33 Week 4 Deadlift 6x6x60
Bench 6x6x36
Week 5 Squat 6x2x33 Week 5 Deadlift 5x5x63
Bench 5x5x39
Week 6 Squat 6x2x33 Week 6 Deadlift 4x4x66
Bench 4x4x42
Week 7 Squat 6x2x33 Week 7 Deadlift 3x3x69
Bench 3x3x45
Week 8 Squat 6x2x33 Week 8 Deadlift 2x2x74
Bench 2x2x46
Week 9 Squat 6x2x33 Week 9 Deadlift 1x1x78
Bench 1x1x48

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 Squat 6x3x33
Bench 6x2x36
Week 2 Squat 6x4x33
Bench 6x2x36
Week 3 Squat 6x5x33
Bench 6x2x36
Week 4 Squat 6x6x33
Bench 6x2x36
Week 5 Squat 5x5x33
Bench 6x2x36
Week 6 Squat 4x4x36
Bench 6x2x36
Week 7 Squat 3x3x39
Bench 6x2x36
Week 8 Squat 2x2x40
Bench 6x2x36
Week 9 Squat 1x1x42
Bench 6x2x36

r presses etc.)

raditional deadlift.