Russian 9-week cycle

[Abbrevi8tor]

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

[Abbrevi8tor]

SQUAT: 6x2 @ 310

BENCH: 6x3 @ 250

ROWS: 3x10 @ 135 (wide-grip)

OH PRESS: 3x8 @ 135

ABS

[Abbrevi8tor]

DEADLIFT: 6x3 @ 405

PULL_UPS: Bw+10 x 10, 6, 4

ABS

RC Work

[HumanHorrorFilm]

Good to see you back in action man. Good luck with your lifting.

What type of program are you following?

[Westside_Reflex]

good to see you back man! best of luck with thr program

[Abbrevi8tor]

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.

[Abbrevi8tor]

good to see you back man! best of luck with thr program

Thanks bro !!

[mochi]

i'm curious to see how this goes as i've never used a russian program before. good luck!

[Abbrevi8tor]

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.

[Abbrevi8tor]

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.

[mochi]

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.

[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.

[GoJu]

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!

[Abbrevi8tor]

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.

[Abbrevi8tor]

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.

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 !!

[Abbrevi8tor]

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.

[GoJu]

good stuff man!

[Abbrevi8tor]

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.

[Abbrevi8tor]

good stuff man!

Thanks, GoJu.

[Abbrevi8tor]

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.

[Chrisx9118]

Strong militaries man!

[mochi]

looks like the russian program is going well?

[Westside_Reflex]

nice deads man!

[Abbrevi8tor]

nice deads man!

Thanks W_R. this is bar far my best lift.

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.

Strong militaries man!

Thanks Chris.

[Abbrevi8tor]

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

[Abbrevi8tor]

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.

[Westside_Reflex]

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

[Abbrevi8tor]

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.

[GoJu]

everything's looking strong man!

[Abbrevi8tor]

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.