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Old 03-23-2016, 06:19 AM   #1
RobMoriRB
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Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 4,981
Training Exp: 2(serious with out break)
Training Type: Powerlifting
Fav Exercise: Squat/DEAD LIFT
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Default Chasing Provincial Gold - Russian Power Routine

Over the last little while my Bench and Squat have not really moved while my Dead lift has been flying like no tomorrow. I have five weeks left in France, and I will be changing directions from where I was.

The first five weeks will be 5/3/1/1/Deload then I will start the Russian Power Routine from http://www.ramrodreviews.com/, with a slight variation because this will be my meet prep then I will begin to run a full true cycle of Russian Power Routine. I will also keep a very detailed log from everything I eat to what time I go to bed, so I know exactly what is going on.

Program Weights:
Squat: 420 lb
Bench: 315 lb
Dead Lift: 505 lbs

Program Break Down:
Day 1: light Squat/ Heavy Bench
Day 2: Dead Lift
Day 3: Heavy Squat/Light Bench

5/3/1/1 Program: (Will be in KG since I am located in France till May 12th)
Week 1: S-332/B-249/D-400
Week 2: S-352/B-263/D-422
Week 3: S-371/B-278/D-446
Week 4: S-385/B-285/D-456

Russian Power Routine: (first two weeks will be in KG since I am located in France)


Week 8 - doing a single with 2nd Attempts
Week 9- Opener Checks


MEET July 9th
Squat Attempt 1:190 kg Attempt 2: 200 kg
Bench Attempt 1: 135 kg Attempt 2: 140 kg
Dead Lift Attempt 1: 220 kg Attempt 2: 227.5 kg
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MEET Goals(Actual)
Squat: 475 (450)
Bench: 315 (301)
Dead Lift: 525 (501)

Current Log: http://muscleandbrawn.com/forum/trai...r-routine.html

Last edited by RobMoriRB; 03-23-2016 at 06:27 AM.
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Old 03-23-2016, 06:29 AM   #2
KennyM
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Join Date: Dec 2014
Location: Central Maryland
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This looks very interesting Rob...
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Old 03-23-2016, 06:43 AM   #3
miked96
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The old Fred Hatfield 80 day routine. The same percentages/sets/reps are also used for the Russian squat routine and I have used that in the past to peak my leg strength for olympic lifting. It worked well for that. Good luck Rob!
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Old 03-23-2016, 07:50 AM   #4
ravimolasaria
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Looks great ... Good luck Rob ...
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Old 03-23-2016, 08:01 AM   #5
Dray
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Old 03-23-2016, 09:00 AM   #6
dlocas
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Looks like a sensible progression. What I like is that lighter days still provide for significant weights; when you hit your new maxes on week 9, you're still doing doubles at about 75%.
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Old 03-24-2016, 01:26 PM   #7
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Subbed. best of luck on the new approach!
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Old 03-25-2016, 07:44 AM   #8
RobMoriRB
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Last random session and starting meet prep next week !!!

Woke Up: 7 am

Breakfast: 7: 30 am
-2 Glasses of Water
-2 Bowls of cereal
-3 muffins

Gym: 9 -10:30 am

Lunch: 12:30
-pasta
-1 beer

Dead Lift:
150 kg x 5
160 kg x 5
182 kg x 7



Assistance Work:
Plate Grip 15 kg @ 5 x 10 sec
Leg Curls 42.5 kg @ 5 x 10
Lat Pull Down 50 kg @ 5 x 10
Seated Curls 12.5 kg @ 5 x 10
Pistol Squat 3 x 10

__________________
MEET Goals(Actual)
Squat: 475 (450)
Bench: 315 (301)
Dead Lift: 525 (501)

Current Log: http://muscleandbrawn.com/forum/trai...r-routine.html
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Old 03-25-2016, 07:54 AM   #9
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Nice deadlifting, Rob. Making it look easy!
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Old 03-25-2016, 11:00 AM   #10
ravimolasaria
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Quote:
Originally Posted by RobMoriRB View Post
Lunch: 12:30
-pasta
-1 beer
BEER ... I'm not interested in anything else that happened in this session ...


Quote:
Dead Lift: 150 kg x 5 160 kg x 5 182 kg x 7
Assistance Work:
Plate Grip 15 kg @ 5 x 10 sec Leg Curls 42.5 kg @ 5 x 10
Lat Pull Down 50 kg @ 5 x 10 Seated Curls 12.5 kg @ 5 x 10
Pistol Squat 3 x 10
AWESOME working as always Rob ... STRONG ...
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