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  1. #1
    Registered User tatortotajigalo's Avatar
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    Arrow Russian Bench Press routine told to PLUSA by Pavel Tsatsouline. Very Long.

    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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  2. #2
    Registered User tatortotajigalo's Avatar
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    For some, this routine is good for about 50 pounds. I consider it the "golden" routine for bench for people that like volume.
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  3. #3
    Registered User someonefat's Avatar
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    thats a lot of volume, benching that often would give me some shoulder/rotator cuff problems. Have you actually tried that program? Seems like overkill, once or twice a week is more then enough for me for bench.
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  4. #4
    Registered User tatortotajigalo's Avatar
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    Originally Posted by someonefat View Post
    thats a lot of volume, benching that often would give me some shoulder/rotator cuff problems. Have you actually tried that program? Seems like overkill, once or twice a week is more then enough for me for bench.
    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.
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  5. #5
    u guys...srsly... FatKidsOnMopeds's Avatar
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    i'm so sick of you sucking russia's dick. we get it. you think you're cool because you do some hardass russian routine and russians are hardass. goddamn stop posting this **** noone asked for it.
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  6. #6
    Registered User tatortotajigalo's Avatar
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    Originally Posted by FatKidsOnMopeds View Post
    i'm so sick of you sucking russia's dick. we get it. you think you're cool because you do some hardass russian routine and russians are hardass. goddamn stop posting this **** noone asked for it.
    Gymratharris did actually.

    And it works man. Give some Russian training a try.
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  7. #7
    u guys...srsly... FatKidsOnMopeds's Avatar
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    Originally Posted by tatortotajigalo View Post
    Gymratharris did actually.

    And it works man. Give some Russian training a try.
    i have. it didn't work and it was ****ing boring as hell.


    also inb4 "you were doing it wrong, not eating enough etc." because i sure as **** was.
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  8. #8
    Registered User tatortotajigalo's Avatar
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    Originally Posted by FatKidsOnMopeds View Post
    i have. it didn't work and it was ****ing boring as hell.


    also inb4 "you were doing it wrong, not eating enough etc." because i sure as **** was.
    I do mine when I cut, so eating isn't a part of it.

    Did you do sheiko like 3x a week? I don't feel that that is enough myself. Maybe for each lift.

    Bench: 4-6x a week,
    Squat: 3-4x a week,
    Deadlift: 2-3x a week is perfect
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  9. #9
    Registered User someonefat's Avatar
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    Originally Posted by tatortotajigalo View Post
    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.
    seems way to much risk for injury doing chest work nearly everyday, be interesting to see other peoples results preferably people with higher benches-no offense-
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  10. #10
    Registered User tatortotajigalo's Avatar
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    Originally Posted by someonefat View Post
    seems way to much risk for injury doing chest work nearly everyday, be interesting to see other peoples results preferably people with higher benches-no offense-
    Lol, none taken. My bench sucks, that is why I am doing this.
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  11. #11
    strongman burningNun's Avatar
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    50 lbs in 10 weeks.. Sounds about the same as the "crap" you mentioned.
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    Originally Posted by burningNun View Post
    50 lbs in 10 weeks.. Sounds about the same as the "crap" you mentioned.
    hahahhaha.
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  13. #13
    Registered User tatortotajigalo's Avatar
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    Originally Posted by burningNun View Post
    50 lbs in 10 weeks.. Sounds about the same as the "crap" you mentioned.
    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.
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  14. #14
    Registered User tatortotajigalo's Avatar
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    Originally Posted by tatortotajigalo View Post
    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.
    Gee, I beleive I stated this.


    Anyways, I was posting this to share. I didn't write it. E-mail Pavel Tsatsouline and ask him about it.
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  15. #15
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    Originally Posted by tatortotajigalo View Post
    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.
    you coach now? or watch experience lifters and guide them on a 10 week training cycle?

    Originally Posted by tatortotajigalo View Post
    Gee, I beleive I stated this.


    Anyways, I was posting this to share. I didn't write it. E-mail Pavel Tsatsouline and ask him about it.
    you guys bff?

    once again subtle arrogance dominates your posts. gtfo and come back in a few years when you've actually grown up a bit. most people in here can't stand you still.
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  16. #16
    Registered User tatortotajigalo's Avatar
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    Originally Posted by FatKidsOnMopeds View Post
    you coach now? or watch experience lifters and guide them on a 10 week training cycle?



    you guys bff?

    once again subtle arrogance dominates your posts. gtfo and come back in a few years when you've actually grown up a bit. most people in here can't stand you still.
    We all know I need acceptance from the internet. And no, I am showing how trivial all your complaints are. IDC if you think it works or not, fact is, Russians dominate powerlifting. End of storie.
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  17. #17
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    Originally Posted by tatortotajigalo View Post
    We all know I need acceptance from the internet. And no, I am showing how trivial all your complaints are. IDC if you think it works or not, fact is, Russians dominate powerlifting. End of storie.
    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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  18. #18
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    Originally Posted by someonefat View Post
    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
    I am mainly referring to world records.
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    Originally Posted by tatortotajigalo View Post
    I am mainly referring to world records.
    Look at multi ply records, how many russians are there on those lists? In IPF USA has 16 russia 10. In mlti ply and raw its not even close in comparison. I was using the federation you think they dominate in as example.
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    Registered User tatortotajigalo's Avatar
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    Originally Posted by someonefat View Post
    Look at multi ply records, how many russians are there on those lists? In IPF USA has 16 russia 10. In mlti ply and raw its not even close in comparison. I was using the federation you think they dominate in as example.
    My bad, I meant IPF.

    I'm on the phone right now.
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  21. #21
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    Originally Posted by tatortotajigalo View Post
    My bad, I meant IPF.

    I'm on the phone right now.
    lol yes and I just showed you that your wrong, america has more world records in IPF. America Dominates powerlifting in all aspects, multi ply, raw, single ply.
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    Originally Posted by tatortotajigalo View Post
    I do mine when I cut, so eating isn't a part of it.

    Did you do sheiko like 3x a week? I don't feel that that is enough myself. Maybe for each lift.

    Bench: 4-6x a week,
    Squat: 3-4x a week,
    Deadlift: 2-3x a week is perfect
    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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    A lot of the russian routines are made for juicers (serious)

    I was talking to this powerlifter at my gym, and he told me to be careful with that.
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    my name isn't diana Diana Meeque's Avatar
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    you'll need to eat an awful lot of cheeseburgers to fuel that kind of volume
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    This actually looks like a pretty solid routine for bench, as long as you warm up and stretch properly before workouts there's no reason anyone should get an injury from this.

    And goddamn, lay off tator.
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    Originally Posted by someonefat View Post
    lol yes and I just showed you that your wrong, america has more world records in IPF. America Dominates powerlifting in all aspects, multi ply, raw, single ply.
    http://www.powerlifting-ipf.com/Records.44.0.html

    Most of those names, are not American names.


    Originally Posted by BigWig58 View Post
    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.
    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.
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    Originally Posted by tatortotajigalo View Post
    http://www.powerlifting-ipf.com/Records.44.0.html

    Most of those names, are not American names.
    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.
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    Registered User tatortotajigalo's Avatar
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    Originally Posted by someonefat View Post
    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.
    Alrighty then.
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    Originally Posted by FatKidsOnMopeds View Post
    you coach now? or watch experience lifters and guide them on a 10 week training cycle?



    you guys bff?

    once again subtle arrogance dominates your posts. gtfo and come back in a few years when you've actually grown up a bit. most people in here can't stand you still.
    really...the arrogance is really in your posts when someone posts something that they read and advocate and you sit and take the time to feel like you need to belittle them and tear down proven workout programs...what an A**...
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  30. #30
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    Originally Posted by SlyMoose14 View Post
    really...the arrogance is really in your posts when someone posts something that they read and advocate and you sit and take the time to feel like you need to belittle them and tear down proven workout programs...what an A**...
    I'm pretty sure he can't hear you across the mists of time.
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