Russian

[Golden Gorilla]

Trying out a Russian 10 week program
Last night did 5 x 3 on squat wwith 305
and bench 5 x 3 with 235
I will keep you all posted
of progress to see how it works out

[powerlifterjay]

Ya i would like to know hwo it goes for ya. Lots of work!!

[Golden Gorilla]

Ya it looks like lots of work but when you think about it
it is a gradual progression. hard work until you get to the 6 x 6 with 80% of you max
but i think if i can stick it out it should be a really good program

[Ocnorb36]

Golden Gorilla, can you give a little more detail on the routine. From the first post it looks like you just worked bench and squat and out. Just curious on what a full workout looks like.

Oc

[Golden Gorilla]

work big three thats it mon heavy squat light bench
wed light squat heavy bench
fri deadlift
thats it
heavy lifts start at 6 x 3 at 80% and go up to 6 x 6 at 80%
then it goes 5 x 5 85% 4x4 90% 3 x3 95% 2 x 2 100% 1 x 1 105%
this is all done over nine weeks

http://www.joeskopec.com/extrussianpower.xls
check it out i just changed the days to get more rest in between heavy squats and deadlifts

[Ocnorb36]

With that type of weight it probably would not be smart to add much more. Thanks for the detail and keep us posted on how it's going.

Oc

[Golden Gorilla]

Well today was heavy squat 6 x 3 with 325 felt really good
bench light day 6 x 2 x 250 all done with pink on ring
one set of close grip 225 x 8
on set of push downs 200 x 10
felt really good