9 week 3 lift russian peeking cycle

[PolishSasquatch]

checked it out and am very interested! (however i only have a month before i go on vacation) should i still start it though? if i do start at week 1? Also, i would like to add shoulder presses and rows and cleans in, two lifts a day sint enough for me, plus i need bigger shoulders...thoughts?

[ThatArmyKid]

link please

[SecondSucks]

I used it for Skwat and DL and only squatted once a week. Both lifts went up 40lbs.

[SecondSucks]

link please

its the one on the Joeskopec website

[PolishSasquatch]

whoops misspelled peaking haha. http://www.joeskopec.com/programs.html
near the bottom

[PolishSasquatch]

I used it for Skwat and DL and only squatted once a week. Both lifts went up 40lbs.

ive only got a month for now, should i still undertake this and start at week 1?

[SecondSucks]

ive only got a month for now, should i still undertake this and start at week 1?

so 4 weeks??

[PolishSasquatch]

so 4 weeks??

yabud, i dont care tha ti wont utilize this program to the max, but i dont want to be lifting the same weight all month

[SecondSucks]

yabud, i dont care tha ti wont utilize this program to the max, but i dont want to be lifting the same weight all month

if its a true max, it'll get hard as hell those 3rd and 4th weeks and even still when u start heading down hill with the 5x5. I dont see any prob. with u starting it now. Your 4th week would be the 6x6.

[PolishSasquatch]

alright, might as well give it a go then.
i used max 10lb under true

[SecondSucks]

You should be ok then.

[ThatArmyKid]

looks very intense

are you planning on adding accessory's ?

[PolishSasquatch]

looks very intense

are you planning on adding accessory's ?

yes, definityl something for shoulders (military presses on dead day) and some thck bar curls

[ThatArmyKid]

yes, definityl something for shoulders (military presses on dead day) and some thck bar curls

well i already knew you would have curls in there (thats a staple in all programs)

anything els though?

[PolishSasquatch]

well i already knew you would have curls in there (thats a staple in all programs)

anything els though?

depends how intense the work is. in the early stages not too sure, cause high reps with heavey weight (the 6x6x330lbs deadlift) will be absolute murder. So military press, Curls, CGBP, rows/chins,
edit: have to fit cleans in there somewhere too!

[ThatArmyKid]

depends how intense the work is. in the early stages not too sure, cause high reps with heavey weight (the 6x6x330lbs deadlift) will be absolute murder. So military press, Curls, CGBP, rows/chins,
edit: have to fit cleans in there somewhere too!

sounds likea death routine

good luck tell us how it goes

[SecondSucks]

Are you going to follow it correctly and bench and squat 2x a week??

[bodybuilda]

Are you going to follow it correctly and bench and squat 2x a week??

i just finished 1 week last and 1 day today doing exactly what it says squat and bench twice a week and deadlift 1 a week. And let me tell u i never thought it would be this difficult. I was thinking of adding extra assistance work outs but i swear i never have any energy afterwards to do so. So my advice is only if you have the energy to add some assistance go for it but I doubt you will if you follow this routine.

[SecondSucks]

i just finished 1 week last and 1 day today doing exactly what it says squat and bench twice a week and deadlift 1 a week. And let me tell u i never thought it would be this difficult. I was thinking of adding extra assistance work outs but i swear i never have any energy afterwards to do so. So my advice is only if you have the energy to add some assistance go for it but I doubt you will if you follow this routine.

Its tough bro but keep at it. The results are worth it trust me.

[bodybuilda]

Its tough bro but keep at it. The results are worth it trust me.

yeah i will keep at it but you said you gained 40 pounds on deads and squats? On the 9th week were you supposed to do 40 pounds more on them as it was your next max attempt week or was it less and you simply thought you had more in you? because when it tells me to max on my 9th week it only goes up 10 to 15 pounds.

[SecondSucks]

yeah i will keep at it but you said you gained 40 pounds on deads and squats? On the 9th week were you supposed to do 40 pounds more on them as it was your next max attempt week or was it less and you simply thought you had more in you? because when it tells me to max on my 9th week it only goes up 10 to 15 pounds.

I attempted the written max, and then just went up by 10-20 pounds until i got to a weight that i had to grind out.

[PolishSasquatch]

i definitly need to add the military press in, gotta build the boulder shoulders! going to the gym on wed to do some deadlifts!


oh, waht do you do if you miss a rep or a few reps? say its deadlifts and i do 6 sets but the last 2 sets i get 4 reps instead of 6? do you do try to go for 6 next week or move up, and only move the deadlift aroudnadn keep squat and bench the same (if that makes sense)

[SecondSucks]

I've got 3x3 today for DL

[bodybuilda]

i definitly need to add the military press in, gotta build the boulder shoulders! going to the gym on wed to do some deadlifts!


oh, waht do you do if you miss a rep or a few reps? say its deadlifts and i do 6 sets but the last 2 sets i get 4 reps instead of 6? do you do try to go for 6 next week or move up, and only move the deadlift aroudnadn keep squat and bench the same (if that makes sense)

honestly man i had the same problem last week on deadlifts as i am never used to training with that much sets and reps. 6 sets for 3 reps. i was nearly done after the 3rd set and was about to end my work out. but i then just manned it up started growling as i normally do not ever do and finished it. i think in order to get full benefit you need to do exactly what it says and like i said man i doubt ull have the energy to add assistance i would rather focus on the main lifts only to make sure you get full benefit from this routine.

[bodybuilda]

I attempted the written max, and then just went up by 10-20 pounds until i got to a weight that i had to grind out.

i see so once you got your new maxes on week 9 did you start the routine over with your new maxes? or tried a different program.

[SecondSucks]

i see so once you got your new maxes on week 9 did you start the routine over with your new maxes? or tried a different program.

Im running through it a 2nd time with my new max.