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-   -   Drunk RGR training (http://www.muscleandbrawn.com/forums/showthread.php?t=13740)

RGRthat 05-18-2013 09:07 AM

Drunk RGR training
 
I am going to do one or two cycles of a simplified drunk russian training before I move to Arkansas where I plan to start 5/3/1. Right now I can't get to the gym 3 or 4 times a week so I will have to wait.
Basic plan: every workout consists of Deadlift Squat Bench and possibly OHP
Every exercise will have a set weight: DL 375 Sqt 365 Bench 275 OHP 185
week 1 6x2
week 2 6x3
week 3 6x4
week 4 6x5
week 5 6x6
week 6 1st 5x5 2nd 4x4
week 7 1st 3x3 2nd 2x2
week 8 1st remax 2nd rep work

I will also be painting myself green and working out bare chested for each workout for motivation :hulk:

RGRthat 05-18-2013 09:16 AM

Fri 5/17/2013
Really wanting to get started but waiting for the beginning of next week so I adjusted it a bit
Squat: 5@135 5@225 2x4@315 1x3@365 4x2@365 2x1@385
Bench: 5@135 3@225 5x2@275 1x1@315 (I was couched on form and this is my first time trying it this way. I closed in my grip, pulled in my elbows, tightened my shoulder blades, and came up in a cresent shape. Very strange and kinda uncomfortable but I liked the way the weight exploded off my chest.)
2" Deficit DL double overhand: 5x135 5x225 5x225(sumo) 4x315 4x315(sumo)
DL (traditional, mixed grip): 5x2@385 1@405 1@415 1x425 (PR)

BendtheBar 05-19-2013 12:23 PM

Quote:

Originally Posted by RGRthat (Post 364866)
I am going to do one or two cycles of a simplified drunk russian training before I move to Arkansas where I plan to start 5/3/1. Right now I can't get to the gym 3 or 4 times a week so I will have to wait.
Basic plan: every workout consists of Deadlift Squat Bench and possibly OHP
Every exercise will have a set weight: DL 375 Sqt 365 Bench 275 OHP 185
week 1 6x2
week 2 6x3
week 3 6x4
week 4 6x5
week 5 6x6
week 6 1st 5x5 2nd 4x4
week 7 1st 3x3 2nd 2x2
week 8 1st remax 2nd rep work

I will also be painting myself green and working out bare chested for each workout for motivation :hulk:

Good luck man. Hulk smash. :hulk:

RGRthat 05-21-2013 10:28 AM

So I smashed some stuff at the gym.
DL R=reg S=sumo D=deficit
5x135d 5x135s 5x225d 5x225s 4x275d 4x275s 3x315r 3x315s 2x365r 2x285r 1x405

Bench 1sec pause
5@135 5@225 3@245 2@265 1@285 3@285(no pause)

Front squat
7@135 3x3@225

good mornings (standing)
3x10@185

northernbulk 05-21-2013 10:47 AM

I like it mehn get it

big_swede 05-21-2013 11:50 AM

Strong work man, I like that program. In for the journey and good luck!

BendtheBar 05-21-2013 11:20 PM

Strong deads!

5kgLifter 05-22-2013 12:01 PM

Nice work RGR! painted green, hmmm... :hulk:

CODY_SNIDER 05-22-2013 04:21 PM

Welcome! nice work


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