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  • Results 1 to 3 of 3

    Thread: Russian Squat Routine

    1. #1
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      Russian Squat Routine

      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

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    3. #2
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      WidowMaker's Avatar
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      Interesting read....

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    5. #3
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      After you try it out,re-post with the results.

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