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  1. #1
    Unregistered User Abbrevi8tor's Avatar
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    Russian 9-week cycle

    Well, after a few weeks of adjusting to the new addition to the family it is time to start getting serious with the iron again, been slacking way too much. Only getting a couple hours of sleep a night really hampers lifting motivation.

    Anyway, now that I'm getting a little more sleep it's time to grow some larger balls and smack them against some heavy iron.

    I just did a virtual powerlifting meet, very cool for those of you who want to compete but don't have the money or just can't transport yourself or any of the other reasons you may not be able to make it to an actual meet. The site can be found HERE. Free to sign up and all you need is a gym and something that can take video. May not be in the record books but definitely fun lifting against people from other countries.

    I haven't posted in awhile, so I eventually will be getting around checking out all the journals, just to make sure noone else is slacking
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  2. #2
    Unregistered User Abbrevi8tor's Avatar
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    Week 1, Day 1

    SQUAT: 6x2 @ 310

    BENCH: 6x3 @ 250

    ROWS: 3x10 @ 135 (wide-grip)

    OH PRESS: 3x8 @ 135

    ABS
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  3. #3
    Unregistered User Abbrevi8tor's Avatar
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    Week 1, Day 2

    DEADLIFT: 6x3 @ 405

    PULL_UPS: Bw+10 x 10, 6, 4

    ABS

    RC Work
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  4. #4
    Banned HumanHorrorFilm's Avatar
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    Good to see you back in action man. Good luck with your lifting.

    What type of program are you following?
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    Thumbs up

    good to see you back man! best of luck with thr program
    http://forum.bodybuilding.com/showthread.php?t=1016921&page=47
    Beware all ye who enter. insanely heavy liftin' awaits....
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  6. #6
    Unregistered User Abbrevi8tor's Avatar
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    Originally Posted by HumanHorrorFilm View Post
    Good to see you back in action man. Good luck with your lifting.

    What type of program are you following?
    I'm using the Russian extended peaking cycle that is posted under the lifting routines and calculators in the powerlifting section. I think it is in the first stickied thread.
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  7. #7
    Unregistered User Abbrevi8tor's Avatar
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    Originally Posted by Westside_Reflex View Post
    good to see you back man! best of luck with thr program
    Thanks bro !!
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  8. #8
    Registered User mochi's Avatar
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    i'm curious to see how this goes as i've never used a russian program before. good luck!
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  9. #9
    Unregistered User Abbrevi8tor's Avatar
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    Week 1, Day 3

    SQUATS:
    6x3 @ 310

    BENCH:
    6x2 @ 250

    ROWS: (wide-grip)
    3x10 @ 145

    OH PRESS:
    3x6 @ 140

    ABS:


    Good workout today. The rows and oh presses were pretty light. I may bump those up a little higher next week.
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  10. #10
    Unregistered User Abbrevi8tor's Avatar
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    Originally Posted by mochi View Post
    i'm curious to see how this goes as I've never used a russian program before. good luck!
    Thanks mochi. IIm hoping it really brings up my squat. My squat sucks and I'm not sure why. Form? Foot placement? I'm weak? I have pretty short, stocky legs so I'm thinking my foot placement shouldn't be too wide.
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    Registered User mochi's Avatar
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    Originally Posted by Abbrevi8tor View Post
    Thanks mochi. IIm hoping it really brings up my squat. My squat sucks and I'm not sure why. Form? Foot placement? I'm weak? I have pretty short, stocky legs so I'm thinking my foot placement shouldn't be too wide.
    i'm 5'6 with relatively short legs and the wider i go the more powerful i am. but then again i'm probably the worst person to ask, i'm terrible at squatting.
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    Power Shrugzz FTW! Westside_Reflex's Avatar
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    Thumbs up

    good session man. i have fairly short legs myself, and ive found a wider stance to be better as well. from a biomechanics point of view, the closer the stance, the further you have to go.
    http://forum.bodybuilding.com/showthread.php?t=1016921&page=47
    Beware all ye who enter. insanely heavy liftin' awaits....
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  13. #13
    KNEES GO PAST TOES GoJu's Avatar
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    looking good abbreviator, will be cool to see how you do on this 9-week variant of the russian squat routine, I've read this routine is good for between 20-40lbs so should be cool to see how you progress!
    'Prior to the Department of Education, there was no illiteracy'

    - Stizzel
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  14. #14
    Unregistered User Abbrevi8tor's Avatar
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    Originally Posted by GoJu View Post
    looking good abbreviator, will be cool to see how you do on this 9-week variant of the russian squat routine, I've read this routine is good for between 20-40lbs so should be cool to see how you progress!
    That would be cool I didn't add to much extra "stuff" so I know how the program itself will improve my numbers. If I see good results I may add some extra tri work or what-not if I run it again, we'll see.
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  15. #15
    Unregistered User Abbrevi8tor's Avatar
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    Originally Posted by mochi View Post
    i'm 5'6 with relatively short legs and the wider i go the more powerful i am. but then again i'm probably the worst person to ask, i'm terrible at squatting.
    Originally Posted by Westside_Reflex
    good session man. i have fairly short legs myself, and ive found a wider stance to be better as well. from a biomechanics point of view, the closer the stance, the further you have to go.
    Ya I know, I thought the same thing when I squat wide, maybe I just need to give it time and stick to wide squatting and see how I progress. I think a lot has to do with flexibility and the uncomfortable-ness of squatting wide.

    Thanks guys !!
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  16. #16
    Unregistered User Abbrevi8tor's Avatar
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    Week 2, Day 1

    SQUAT:
    310 @ 6x2

    BENCH:
    250 @ 6x4

    ROWS (wide-grip):
    160 @ 3x10

    OH PRESS:
    150 @ 3x6

    ABS:


    Not a bad workout today. On the squats, I sat on a box about 2" below
    parallel. Trying to really stretch the hips, so I'm hoping it gets a little more comfortable in the hole, maybe not.
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  17. #17
    KNEES GO PAST TOES GoJu's Avatar
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    good stuff man!
    'Prior to the Department of Education, there was no illiteracy'

    - Stizzel
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  18. #18
    Unregistered User Abbrevi8tor's Avatar
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    Week 2, Day 2

    DEADLIFT:
    405 @ 6x4

    PULL-UPS (palms facing toward):
    BW+10 x 6
    BW+15 x 6
    BW+25 x 6

    ABS

    RC WORK


    Great workout today. Deadlifts have all been without a belt, probably will add the belt when I get in the 90% range or so, MAYBE, will go by feel. Deads all
    felt really solid today.
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  19. #19
    Unregistered User Abbrevi8tor's Avatar
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    Originally Posted by GoJu View Post
    good stuff man!
    Thanks, GoJu.
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  20. #20
    Unregistered User Abbrevi8tor's Avatar
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    Week 2, Day 3

    SQUAT:
    310 @ 6x4

    BENCH:
    250 @ 6x2

    OH PRESS:
    135 x 5
    155 x 5
    175 x 5
    185 x 1


    That's it for today. I think on the oh presses I'm going to work up to a 3 rep max and on Monday's work with a % of my 3 rep max. Maybe 80-90%, not sure. I think I'm getting my Squat stance and technique figured out. I think the wider stance, feet almost touching the sides of the power rack, is getting better as far as hip flexibility and keeping my knees pushed out goes.
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  21. #21
    Gripper Grinder Chrisx9118's Avatar
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    Strong militaries man!
    My Journal:

    http://forum.bodybuilding.com/showthread.php?t=111120791
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    Registered User mochi's Avatar
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    looks like the russian program is going well?
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    Thumbs up

    nice deads man!
    http://forum.bodybuilding.com/showthread.php?t=1016921&page=47
    Beware all ye who enter. insanely heavy liftin' awaits....
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  24. #24
    Unregistered User Abbrevi8tor's Avatar
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    Originally Posted by Westside_Reflex
    nice deads man!
    Thanks W_R. this is bar far my best lift.
    Originally Posted by mochi
    looks like the russian program is going well?
    I hope so. Really feels like my squat form is coming around. Feeling really strong on the squat.
    Originally Posted by Chrisx9118
    Strong militaries man!
    Thanks Chris.
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  25. #25
    Unregistered User Abbrevi8tor's Avatar
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    Week 3, Day 1

    SQUAT:
    310 @ 6x2

    BENCH:
    250 @ 6x5

    OH PRESS:
    145 @ 3x6

    ABS


    Squats are coming along good. Speed felt faster today and I think it may be because my form is improving
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  26. #26
    Unregistered User Abbrevi8tor's Avatar
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    Week 3, Day 2

    DEADLIFT:
    405 @ 6x5

    PULL-UPS (palms facing):
    Bw+25 @ 3x5


    That's it for today. Lifted between classes, so I didn't have much time.
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  27. #27
    Power Shrugzz FTW! Westside_Reflex's Avatar
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    nice deads again man how about a 'lil deal? you give me some of your deadlift strength and ill give you some of my squat strength lol
    http://forum.bodybuilding.com/showthread.php?t=1016921&page=47
    Beware all ye who enter. insanely heavy liftin' awaits....
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  28. #28
    Unregistered User Abbrevi8tor's Avatar
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    Week 3, Day 3

    SQUAT:
    310 @ 6x5

    BENCH:
    250 @ 6x2 (varying grips, long pause)

    OH PRESS:
    150 @ 2x6
    155 @ 1x6

    ABS


    Good session. The wide-stance squats are really starting to get dialed in. I feel much more powerful coming out of the hole and 310 is moving much faster than what it once was.

    Here is a video of the virtual powerlifting meet that was done Sept. 7-9. It's free to join and plus it's fun lifting against some good people from all over the globe.
    Last edited by Abbrevi8tor; 09-30-2007 at 04:08 PM.
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  29. #29
    KNEES GO PAST TOES GoJu's Avatar
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    everything's looking strong man!
    'Prior to the Department of Education, there was no illiteracy'

    - Stizzel
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  30. #30
    Unregistered User Abbrevi8tor's Avatar
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    Week 4, Day 1

    SQUAT:
    310 @ 6x2

    BENCH:
    250 @ 6x6

    OH PRESS:
    150 @ 6x2

    ABS


    Good workout today. I think on my next run of this program I'm gonna add in the OH Press and have the sets and reps like the bench.
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