Drunk Russian Strength Program

[BendtheBar]

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.

[muscle_g]

Good luck with that lol

[BendtheBar]

Originally Posted by muscle_g

Good luck with that lol

No luck needed. Only vodka.

...on to 1800 raw, or die trying.

[strkout35]

I'm very interested to see how you do on this workout. Best of luck BTB I'll be watching

[gaspers04]

Looks good brother! hmm, Vodka

[Trevor Lane]

Brilliant & insane... perfect!!!

[andys_trim]

Are you still training for your bodybuilding show or are you switching to power lifting?
Program looks really good.

[Bodybygamma]

BEER MUSCLES a go go

[IronManlet]

Originally Posted by Trevor Lane

Brilliant & insane... perfect!!!

This ^

I hope you do really well with it, Steve!

[jwood]

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!