STEROID
02-08-2012, 08:26 PM
Russian Squat Routine
A six week cycle, training three times a week, aiming to increase the 1RM by 5%. Alternate light and heavy days are used. The intensity is fixed for the first three weeks, whilst the volume is increased. In the second three weeks, the volume is decreased, whilst the intensity rises to a new 1RM.
Key: Percentage of 1RM x Repetitions x Sets.
Week One
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 80% 3×6 80% 2×6
Week Two
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 4×6 80% 2×6 80% 5×6
Week Three
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 80% 6×6 80% 2×6
Week Four
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--85% 5×5 80% 2×6 90% 4×4
Week Five
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 95% 3×3 80% 2×6
Week Six
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--100% 2×2 80% 2×6 105% 1
A six week cycle, training three times a week, aiming to increase the 1RM by 5%. Alternate light and heavy days are used. The intensity is fixed for the first three weeks, whilst the volume is increased. In the second three weeks, the volume is decreased, whilst the intensity rises to a new 1RM.
Key: Percentage of 1RM x Repetitions x Sets.
Week One
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 80% 3×6 80% 2×6
Week Two
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 4×6 80% 2×6 80% 5×6
Week Three
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 80% 6×6 80% 2×6
Week Four
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--85% 5×5 80% 2×6 90% 4×4
Week Five
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--80% 2×6 95% 3×3 80% 2×6
Week Six
Monday Wednesday Friday
Set 1--70% 2 70% 2 70% 2
Set 2--75% 2 75% 2 75% 2
Set 3--100% 2×2 80% 2×6 105% 1