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Old 08-07-2010, 07:54 AM   #1
BendtheBar
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Default Drunk Russian Strength Program

I have exhausted linear progression. I have run LP for over 20 years, and during the course of the last 4 months have driven linear progression into the ground. Though I am making small, minor gains, my constant training at 100% is beating the crap out of me.

So for several months I knew it was time for a change - a big change. But I just didn't know what to do. So I read and read and read, and finally came up with some challenging and unique approaches that I liked.

Understand this is an experiment. And I have no idea if it will work. But here is what I'm doing:

Drunk Russian Strength Program

***I will be training Monday through Friday and have weekends off***

--Squat and Deadlift. Right now I squat and deadlift heavy every week, and it's beating the snot out of me. My new goal is to train the squat and deadlift as follows:
  1. Never use heavy squats and deads.
  2. Use speed squats and deadlifts each week.
  3. Rely heavily on good mornings for both squats and deadlifts.
  4. Use a battery of assistance lifts - front squats, zerchers, etc., to help train the big lifts.

--Chest, Back, Shoulders. One exercise each. I will train these group each day - 5 days a week. I will work up to a 5 rep set on each day based on how I feel that day. There are no set heavy or light days. Everything is based on my energy, injuries and mojo.

--Good Mornings. I will perform good mornings every day. My daily rep scheme will be: 5, 7, 9, 11, 3. On Monday I start will 5 singles, Tuesday 7, etc.

I am beginning this program at about 70% of my 1RM for good mornings (give or take). Each Friday I will add 5 pounds and reset the reps down to 3. Once I start feeling "too stressed" by the weight, I will begin micro loading each week.

--Posterior Chain. I will be training for squats and deads 5 days a week as follows:
  1. Monday - Zerchers, work up to 5 singles
  2. Tuesday - Speed Deadlifts - 8x1
  3. Wednesday - Front Squats, work up to 5 singles
  4. Thursday - Dimel Deadlifts
  5. Friday - Speed Squats 8x2

--Bonus Work. I will also have beach work each day, as follows:
  1. Monday - Barbell Curls
  2. Tuesday - Heavy Abs
  3. Wednesday - Calf Raises
  4. Thursday - Dumbbell Curls
  5. Friday - Heavy Abs

Note: I will do what I feel for bonus work each day based on energy. Max 3 sets per exercise.



Recap

So to recap I will be performing good mornings every day, adding weight weekly on Friday. I will be benching every day, doing what I can based on how I feel. And I will be training posterior chain every day.
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Old 08-07-2010, 08:07 AM   #2
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Good luck with that lol
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Old 08-07-2010, 08:52 AM   #3
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Good luck with that lol
No luck needed. Only vodka.

...on to 1800 raw, or die trying.
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Old 08-07-2010, 09:02 AM   #4
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I'm very interested to see how you do on this workout. Best of luck BTB I'll be watching
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Old 08-07-2010, 10:34 AM   #5
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Looks good brother! hmm, Vodka
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Old 08-07-2010, 10:55 AM   #6
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Brilliant & insane... perfect!!!
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Old 08-07-2010, 12:49 PM   #7
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Quote:
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Brilliant & insane... perfect!!!
This ^

I hope you do really well with it, Steve!
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Old 08-07-2010, 06:52 PM   #8
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Thanks guys. I'll need all the luck I can get.

Quote:
Originally Posted by Trevor Lane View Post
Brilliant & insane... perfect!!!
I would have it no other way.

Anything that makes Joe Weider shat himself is a win.

Quote:
Originally Posted by andys_trim View Post
Are you still training for your bodybuilding show or are you switching to power lifting?
Program looks really good.
Still bodybuilding. I consider most of my routines "powerbuilding" in that they are designed for both muscle and strength. I will still do the bodybuilding thing, but when that's done, I need to crush weight because my time is growing short. I'll be 43 soon.

In addition, the older I get, the more intriguing it becomes to do non-conventional things. All my life I've been told what the specific parameters of training are. Right now I can afford to experiment. I won't lose muscle or strength, so I have nothing to lose. I'm tired of being told what to do. I want to step out on the ledge and try something that sounds completely counter-intuitive.

Quote:
Originally Posted by jwood View Post
Wow steve, that is an awesome looking program, sounds like something I would try. I hope this works well for you!

Hit it hard big man!
Thanks. I ran it Friday and loved it. But we'll see if I'm saying the same thing next Friday.

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Borscht and potatoes post workout! Long live the proliteriat!
And sexy Russian mail order brides!

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Old 08-07-2010, 12:31 PM   #9
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Are you still training for your bodybuilding show or are you switching to power lifting?
Program looks really good.
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Old 08-07-2010, 12:32 PM   #10
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BEER MUSCLES a go go
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