Russian Routine

[candyass]

I found this workout periodization on Crain's muscle world. Its based off of an old Russian Olympic routine. Tell me what you think about it as I'm thinking about using it for my bench routine.

http://www.crainsmuscleworld.com/routines/thethird.html

[Shamrock]

They numbered the weeks backwards. (Typical BB response to a P/L thread eh).

If you run through that in your head it seems like a good strategy. Warmed up enough to get that much weight off your chest, still getting viable hypotrophy. 47x reps is a lot for one session though.

10 weeks and a 23% increase in bench weight, doesn't sound impossible to me.

[DaRkAnGel]

Originally Posted by Shamrock

They numbered the weeks backwards. (Typical BB response to a P/L thread eh).

If you run through that in your head it seems like a good strategy. Warmed up enough to get that much weight off your chest, still getting viable hypotrophy. 47x reps is a lot for one session though.

10 weeks and a 23% increase in bench weight, doesn't sound impossible to me.

23% in bench weight would be impossible actually that fast for most people. Thankfully 25 pounds from 505 is closer to 5% :P.



I don't understand the program completely candyass. Do you do that volume only once a day or?

[candyass]

Originally Posted by DaRkAnGel

I don't understand the program completely candyass. Do you do that volume only once a day or?

It looks like you only do it once a day. I can't imagine trying to crank out that much volume twice in the same day, or twice a week even.

The volume is actually what worries me a bit. It's much more then I'm currently doing. Any chance that I can overtrain with this?

[DaRkAnGel]

If thats the only benching you are doing for one week then that doesn't look like much... maybe you'd like to take a look at the program i am working with now:

http://www.timinvermont.com/fitness/russian.htm

It's only a 6 week program but it looks promising. Kyle's bench program at fi.com is also pretty good though it is very high on the volume side.

[candyass]

That program is pretty good, but I'm not a huge fan of working my chest three times a week.

I'll try that Russian routine, and throw in some speed work. Hopefully I'll get somewhere; I've been stuck on 250 for a couple of months now.

[candyass]

Did my first workout with that commie routine. Pretty easy so far. But then again, I was only hitting 80%. I usually try to hit 95% every chest day.

Well, the commies had some amazing lifters in the 80s so I'll keep doing it. I'll let you guys know how it goes. That 250 has to get beaten!