Russian Bench Press routine told to PLUSA by Pavel Tsatsouline. Very Long.

[Torrtrefireto]

I'm pretty sure he can't hear you across the mists of time.

Lulz

That actually is a pretty nice read.

I know I read it earlier and thought it must be ****, but now I dunno.

[Fluster]

Yer, I had a look over it when I saw the bump - It's a lot of volume certainly, but if you're in good condition I can see it happening.

[PeonLover]

LooksexactlylikeSheiko/10

[chrissmax]

if i am not mistaken, the USA is typically outperforms the Europeans when it comes to the bench press so why would we look to them for advice?



BTW the russians more than likely didn't have problem w/ recovery during this program due to anabolics. Just sayin

[TKD]

Smells like Sheiko!

[Torrtrefireto]

if i am not mistaken, the USA is typically outperforms the Europeans when it comes to the bench press so why would we look to them for advice?



BTW the russians more than likely didn't have problem w/ recovery during this program due to anabolics. Just sayin

I'm staring to understand why steroid talk wasn't allowed under alch. Yes. Every Russian is a user and no western westside style lifter is.

Russians have such access to drugs compared to us! Hell my phone book only has 5 dealers its so hard to get here that's why no one here uses compared to juice to the gills 24/7 despite competing drug tested Russia

[chrissmax]

I'm staring to understand why steroid talk wasn't allowed under alch. Yes. Every Russian is a user and no western westside style lifter is.

Russians have such access to drugs compared to us! Hell my phone book only has 5 dealers its so hard to get here that's why no one here uses compared to juice to the gills 24/7 despite competing drug tested Russia

Whoa chief! Did i ever say that?????? NO!!! What i did say is that in order to be able to recover that quickly w/o overtraining they more than likely were using. Why do you think Westside gym has such great success with their program??? It is hard to train squats and deads 2 days a week and then do all the accessory/sled work they do w/o getting beat up. Our gym (hardcore barbell) only squats and deadlifts on the same day one day a week and i feel like i got hit by a bus a majority of the week.

IMO a majority of the top IPF lifters (regardless of nationallity) are using.

[swolegantor]

Americans suck compared to the russians unless a monolift and 5634 layers of gear are involved/10

[Mr Beer]

Americans suck compared to the russians unless a monolift and 5634 layers of gear are involved/10

Contrived use of the "x/10" meme...























.../10

[RAGS_21]

if i am not mistaken, the USA is typically outperforms the Europeans when it comes to the bench press so why would we look to them for advice?

BTW the russians more than likely didn't have problem w/ recovery during this program due to anabolics. Just sayin

I'm staring to understand why steroid talk wasn't allowed under alch. Yes. Every Russian is a user and no western westside style lifter is.

Russians have such access to drugs compared to us! Hell my phone book only has 5 dealers its so hard to get here that's why no one here uses compared to juice to the gills 24/7 despite competing drug tested Russia

Whoa chief! Did i ever say that?????? NO!!! What i did say is that in order to be able to recover that quickly w/o overtraining they more than likely were using. Why do you think Westside gym has such great success with their program??? It is hard to train squats and deads 2 days a week and then do all the accessory/sled work they do w/o getting beat up. Our gym (hardcore barbell) only squats and deadlifts on the same day one day a week and i feel like i got hit by a bus a majority of the week.

IMO a majority of the top IPF lifters (regardless of nationallity) are using.

Not every one recovers quickly due to the use of gear (pro-hormones, hgh, steroids, etc). John Broz talks about how he has his lifters max out on squat EVERY DAY. He also has them max out on clean, snatch, clean & jerk. It's all about adapting to your program.

[Motanis]

New to the site, but saw this post and recognized the routine. I actually have that issue of PL USA with the routine in it and have tried it. And yes if you follow it you will gain about 50lbs on your bench if you're an average lifter. I hit 405 @ 190lbs on it, so I can say its a pretty good routine. Yes its a lot of volume but its intensity level isnt really that high. I don't know why everyone is bashing the russians, Louie Simmons has developed a lot of his programs from russian knowledge so you can't really argue with Louie. Yes I know his routines are not like this but the Russians were very good at PLing long before we were.

[omfgapolarbear]

I'm sorry but did you actually look at the senior records? Russia sucks sorry American has dominated powerlifting since its existence and in every federation also.

Juniors: 3 Americans
Masters: 2 Americans
Masters 2: 3 Americans
Masters 3: 2 Americans
Masters 4: No americans on the list at all.
Seniors: One American

HOWEVER; American lifters typically placed fairly high on said list.

(on the bench press (3 lift) category)

[Mike Zero]

Classic Tator

[ilicet51]

Correct me if I'm wrong. RepsxSets for this routine?

[RainingBlood]

Do you incorporate this bench routine into your usual routine, or do you stop everything and just bench?

[ByronOrpheus]

Both my pecs tore just looking at that routine.

I'mtooweakforRussia/10

[brentwillisbgw]

Strong bumps ITT

[guest89]

My bench has always sucked, I sorta wonder what kind of results I'd have on that program. Chest hypertrophy really isn't much of a priority right now so I wonder if I should give this program a go.



Anyone have any other good bench programs?

[smallkiwi]

Correct me if I'm wrong. RepsxSets for this routine?

yup.

starting this tommorow, have a injured knee and a weak raw bench. will post a result here if my elbows survive lol

[tatortotajigalo]

Do you incorporate this bench routine into your usual routine, or do you stop everything and just bench?

I incorporate it. However, I train shoulders and tris in moderation while on it. Mainly listen to my body.

Both my pecs tore just looking at that routine.

I'mtooweakforRussia/10

I have a routine I wrote that is similar but less volume.

My bench has always sucked, I sorta wonder what kind of results I'd have on that program. Chest hypertrophy really isn't much of a priority right now so I wonder if I should give this program a go.



Anyone have any other good bench programs?

My other one has got me up to 325 from a 225 plateau.

yup.

starting this tommorow, have a injured knee and a weak raw bench. will post a result here if my elbows survive lol

Good choice. If it is too much, try my other routine.

Correct me if I'm wrong. RepsxSets for this routine?

Correct.

[JiP]

Not every one recovers quickly due to the use of gear (pro-hormones, hgh, steroids, etc). John Broz talks about how he has his lifters max out on squat EVERY DAY. He also has them max out on clean, snatch, clean & jerk. It's all about adapting to your program.

No chance any of them are using, right?

[guest89]

No chance any of them are using, right?

There are a lot of American Oly guys who say they aren't juicing that do the same lifts (heavy) 4-6 days per week. The squat might be a good example.

[NeverLifted]

There are a lot of American Oly guys who say they aren't juicing that do the same lifts (heavy) 4-6 days per week. The squat might be a good example.

[ptrmull]

Ipf has most russian lifters. And they lift huge in simgle ply!! Single ply

[308smk]

This is cool, thanks!

[bigben2020]

This is an article that I got from someone at a powerlifting meet 2 years ago who had copied it from an issue of PLUSA the magazine. It is the routine that the Russians used at the 2000 IPF world bench press championships where they took 8 out of 11 gold medals.

I cannot find it on any website but would love to share, so I am going to copy it from the article. I may write the whole article later, but for now, I am only posting the routine.

"For one to press alot, one must press alot, comrade."


Prepatory Week 1 (201 lifts, 67.1% Average Intensity)

Monday:
BP - 50%x5, 60%x4, 70%x3x2, 80%x3x5, 44%x5, 65%x5, 75%x4x4

Tuesday:
Incline BP - 4x6
Dips - 6x5

Wednesday:
BP - 50%x6, 60%x5, 70%x4x2, 75%x3x2, 80%x2x2, 85%x1x2, 80%x2x2, 75%x3x2, 70%x4, 65%x5, 60%x6, 55%x7, 50%x8

Friday:
BP - 50%x5, 60%x4, 70%x3, 80%x2x5

Saturday:
Press behind the neck - 5x5
Dips - 4x6


Prepatory Week 2 (130 lifts, 71.5% average intensity)

Monday:
BP - 50%x5, 60%x4, 70%x3x2, 80%x2x2, 90%x1x3, 50%x3, 60%x3, 70%x3, 80%x2x5

Tuesday:
Dips - 5x5

Wednesday:
BP - 55%x5, 65%x4, 75%x3x2, 85%x2x4

Friday:
BP - 50%x5, 60%x4, 70%x3x2, 80%x3x7

Saturday:
BP - 55%x5, 65%x5, 75%x4x5
Triceps - 10x5


Prepatory Week 3 (240 lifts, 64.7% average intensity)

Monday:
BP - 50%x5, 60%x4, 70%x3x2, 80%x3x5, 50%x5, 60%x5, 70%x5x5

Tuesday:
BP - 55%x4, 65%x4, 75%x3x4

Wednesday:
BP - 50%x8, 55%x7, 60%x6, 65%x5, 70%x4, 75%x3x2, 80%x2x2, 75%x3x2, 70%x4, 65%x6, 60%x8, 55%x10, 50%x12

Friday:
BP - 50%x5, 60%x4, 70%x3x2, 75%x3x6

Saturday:
BP - 50%x6, 60%x6, 65%x6x4


Prepatory Week 4 (125 lifts, 67.2% average intensity)

Monday:
BP - 50%x4, 60%x4, 70%x3x2, 80%x2x5

Tuesday:
Incline - 3x5
Dips - 6x5

Wednesday:
BP - 50%x5, 60%x4, 70%x3x2, 75%x2x2, 80%x1x3, 75%x2x2, 70%x4, 60%x6, 50%x8

Friday:
BP - 55%x4, 65%x4, 75%x3x2, 85%x2x4

Saturday:
Press behind the neck - 4x5
Triceps - 10x5


Competition Week 1 (117 lifts, 71.6% average intensity)

Monday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x3x6

Tuesday:
Incline - 3x5

Wednesday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x2x3, 85%x1x3

Friday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x3x5, 55%x4, 65%x4, 75%x4x4


Competition Week 2 (135 lifts, 72.7% average intensity)

Monday:
BP - 55%x3, 65%x3, 75%x3x2, 85%x2x4, 50%x3, 60%x3, 70%x3, 80%x3x6

Tuesday:
PBN - 4x5

Wednesday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x2x8

Friday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x2x2, 85%x2x3, 80%x2x2

Saturday:
BP - 55%x3, 65%x3x2, 75%x2x4


Competition Week 3 (79 lifts, 70% average intensity)

Monday:
Bp - 50%x3, 60%x3, 70%x3x2, 75%x2x4

Wednesday:
BP - 50%x3, 60%x3, 70%x2x2, 80%x1x2, 90%x1, 95-100%x1x2-3

Friday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x2x5

Saturday:
BP - 55%x3, 65%x3x2, 75%x3x4



Competition Week 4 (81 lifts, 71.8% average intensity)

Monday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x2x3, 90%x1x2, 80%x2x2

Wednesday:
BP - 55%x3, 65%x3, 75%x3x2, 85%x2x3, 80%x3x2

Friday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x3x5

Saturday:
BP - 55%x3, 65%x3, 75%x2x5



Competition Week 5 (53 lifts, 67.7% average lifting intensity)

Monday:
BP - 50%x3, 60%x3, 70%x3x2, 80%x2x4

Wednesday:
BP - 50%x3, 60%x3, 70%x2x2, 80%x1x3

Friday:
BP - 50%x3, 60%x3, 70%x3x2, 75%x2x4



Competition Week 6 (24 lifts, 61.7% average lifting intensity)

Monday:
BP - 50%x3, 60%x3, 70%x2x2, 75%x1x2

Wednesday:
BP - 50%x3, 60%x3x2, 70%x1x3

Saturday:
Competition



I am not asking for a critique, but just sharing. Thanks.

....im kinda skeptical of this program....reason why is because ive always trained heavy but looking at this routine its like everything is superlight and im afraid my body will be bored and not respond which means i wont see results....im trying to break the 385 mark and dunno if this will help since im not that average of a lifter.

[bigben2020]

New to the site, but saw this post and recognized the routine. I actually have that issue of PL USA with the routine in it and have tried it. And yes if you follow it you will gain about 50lbs on your bench if you're an average lifter. I hit 405 @ 190lbs on it, so I can say its a pretty good routine. Yes its a lot of volume but its intensity level isnt really that high. I don't know why everyone is bashing the russians, Louie Simmons has developed a lot of his programs from russian knowledge so you can't really argue with Louie. Yes I know his routines are not like this but the Russians were very good at PLing long before we were.

What was your max previously befor this program????? Im At 365 and was wondering if i would have similar luck

[Dogmai]

....im kinda skeptical of this program....reason why is because ive always trained heavy but looking at this routine its like everything is superlight and im afraid my body will be bored and not respond which means i wont see results...

You're replying to a post from 7 years ago, and it's a Sheiko routine... it works.

.im trying to break the 385 mark and dunno if this will help since im not that average of a lifter.

And no, you're pretty average actually.

[The_Izebox]

Damn!

[tatortotajigalo]

Hi guys.