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.
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12-05-2008, 03:29 PM #1
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
Russian Bench Press routine told to PLUSA by Pavel Tsatsouline. Very Long.
Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.
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12-05-2008, 03:55 PM #2
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
For some, this routine is good for about 50 pounds. I consider it the "golden" routine for bench for people that like volume.
Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.
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12-05-2008, 04:01 PM #3
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12-05-2008, 04:05 PM #4
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
You must remember that this is not some rippetoe's 5x5 crap. It was used by the Russian's at Bench press world's. The ACTUAL routine they did, was even more then this.
And yes, I have done it. Gained 40 before. This time I hope to get 50 because it has been a while since I worked out and I have lost alot of strength.Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.
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12-05-2008, 04:05 PM #5
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12-05-2008, 04:07 PM #6
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
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12-05-2008, 04:10 PM #7
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12-05-2008, 04:12 PM #8
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
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12-05-2008, 04:13 PM #9
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12-05-2008, 04:14 PM #10
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
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12-05-2008, 04:17 PM #11
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12-05-2008, 04:19 PM #12
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12-05-2008, 04:19 PM #13
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
I hit 260 after I did it the first time. Then I took off for a long ass time, and couldn't even do. Therefore I am trying to get back to 250 before I finish it.
No, you will not get 50 pounds out of it. MAYBE if you're a teen, and perfect your form while doing it.
I see adults getting maybe 20-25 pounds.Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.
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12-05-2008, 04:23 PM #14
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
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12-05-2008, 04:27 PM #15
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12-05-2008, 04:29 PM #16
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
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12-05-2008, 04:40 PM #17
I wouldn't say they dominate when all there best lifters are in one federation. U.S. still places 2nd in almost every world championship in IPF and the best American lifters are not in IPF they are spread out most in multi ply. If the best American lifters all went IPF they would dominate Russia easily. Look at all time world records, most are Americans in all federations
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12-05-2008, 04:42 PM #18
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
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12-05-2008, 04:46 PM #19
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12-05-2008, 04:49 PM #20
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
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12-05-2008, 04:50 PM #21
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12-05-2008, 04:54 PM #22
You won't be doing that when your poundages get to respectable levels. I train the squat and bench twice a week and that's all I can get.
The problem with Russian training is that it has been adopted over from all the years of Olympic lifting, and powerlifting isn't Olympic lifting. They don't work the same. But people keep trying to do powerlifting like Olympic lifting.
And before you quote me some russian guys who are beating drug tests that use these routines, I am telling you for 99.99999999% of the lifting population this kind of lifting is completely worthless.
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12-05-2008, 04:59 PM #23
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12-05-2008, 05:11 PM #24
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12-05-2008, 05:49 PM #25
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12-05-2008, 05:55 PM #26
- Join Date: May 2006
- Location: Katy, Texas, United States
- Age: 31
- Posts: 9,410
- Rep Power: 1270
http://www.powerlifting-ipf.com/Records.44.0.html
Most of those names, are not American names.
Exactly. But it has worked for me. I also don't think I'll be doing it when I'm 25 either. Taking advantage of my age.Owner of Southern Style Trucks - Houston, Texas.
Let me know if you need any after market accessories for your vehicle of any make/model and I will let you know if I can get it. We're also a diesel performance and repair facility.
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12-05-2008, 06:15 PM #27
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12-05-2008, 06:21 PM #28
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03-23-2010, 10:58 AM #29
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03-23-2010, 11:04 AM #30
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