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  • USSR 1976 Yearbook Squat Routine (Russia)

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    migil66256
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    This 6-week squat routine from the 1976 USSR Yearbook aims to increase the user's 1RM from 400 to 420 pounds. It consists of 3 lifting sessions per week focused on heavy squats, with the weight and number of reps gradually increasing each week to peak with a single attempt at the new 1RM goal of 420 pounds in the final week. Warm-ups are recommended as needed.

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    USSR squat Routine Yearbook

    Original Title

    USSR 1976 Yearbook Squat Routine (Russia).xls

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    This 6-week squat routine from the 1976 USSR Yearbook aims to increase the user's 1RM from 400 to 420 pounds. It consists of 3 lifting sessions per week focused on heavy squats, with the weight and number of reps gradually increasing each week to peak with a single attempt at the new 1RM goal of 420 pounds in the final week. Warm-ups are recommended as needed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    19 views1 page

    USSR 1976 Yearbook Squat Routine (Russia)

    Uploaded by

    migil66256
    This 6-week squat routine from the 1976 USSR Yearbook aims to increase the user's 1RM from 400 to 420 pounds. It consists of 3 lifting sessions per week focused on heavy squats, with the weight and number of reps gradually increasing each week to peak with a single attempt at the new 1RM goal of 420 pounds in the final week. Warm-ups are recommended as needed.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    The WeighTrainer

    USSR Yearbook 1976 Squat Routine

    Enter your current 1RM: 400

    Projected new 1RM: 420

    Week 1: Week 2: Week 3:


    Monday: 6@ 320 x 2 6@ 320 x 4 6@ 320 x 2

    Weds: 6@ 320 x3 6@ 320 x2 6@ 320 x6

    Friday: 6@ 320 x2 6@ 320 x5 6@ 320 x2

    Week 4: Week 5: Week 6:


    Monday: 5@ 340 x 5 6@ 320 x 2 2@ 400 x 2

    Weds: 6@ 320 x2 3@ 380 x3 6@ 320 x2

    Friday: 4@ 360 x4 6@ 320 x2 1@ 420 x1

    NOTE: Warm-up as you see fit.

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