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Old 05-18-2013, 09:07 AM   #1
RGRthat
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Default 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
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BW 229 lbs
Bench 325 (no pause) 285 (1 sec pause)
Squat 395
Deadlift 425
Snatch 155
Clean & Jerk 225

Drunk RGR Training http://muscleandbrawn.com/forums/tra...-training.html

Last edited by RGRthat; 05-18-2013 at 09:21 AM.
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Old 05-18-2013, 09:16 AM   #2
RGRthat
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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)
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BW 229 lbs
Bench 325 (no pause) 285 (1 sec pause)
Squat 395
Deadlift 425
Snatch 155
Clean & Jerk 225

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Old 05-19-2013, 12:23 PM   #3
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Quote:
Originally Posted by RGRthat View Post
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
Good luck man. Hulk smash.
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Old 05-21-2013, 10:28 AM   #4
RGRthat
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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
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BW 229 lbs
Bench 325 (no pause) 285 (1 sec pause)
Squat 395
Deadlift 425
Snatch 155
Clean & Jerk 225

Drunk RGR Training http://muscleandbrawn.com/forums/tra...-training.html
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Old 05-21-2013, 10:47 AM   #5
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I like it mehn get it
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Old 05-21-2013, 11:50 AM   #6
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Strong work man, I like that program. In for the journey and good luck!
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Old 05-21-2013, 11:20 PM   #7
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Strong deads!
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Old 05-22-2013, 12:01 PM   #8
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Nice work RGR! painted green, hmmm...
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Old 05-22-2013, 04:21 PM   #9
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Welcome! nice work
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