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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: The Apprentice on November 05, 2008, 11:20:39 AM
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i already posted it on the training board but was advised to post here too so here it goes:
has anybody done it and if so was it worth it? what gains did you make?
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I don't know what 'Russian' squat routine you refers to, but I know of several lifters who used the Russian routine Sheiko. To do it, you probably need to pick one of the medium routines, as the advanced levels have too much volume for naturals.
I think Wade Hooper may use a medium level Sheiko routine for his off-season work.
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thanks, hedgehog, this is the program i had in mind
http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html (http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html)
i will give it a try and see what happens, today i maxed out with 205 so this will be my base max, hopefully will hit 215 in six weeks, i would be delighted if i could get 220.
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That program looks to be too much for a natural and includes no accessory work. I have never tried it. No real time to recover from lifting 80% for three days a week. You will have to eat and eat and sleep a ton to keep up with this. If you are a newb, it will work.
Best of luck!
My advice would be to look into a modified Westside program OR get a beginners template from Hedgehog.
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One way to do this routine and perhaps avoiding getting burned out, is to add a light week every 4 week.
During that week, do two squat workouts, only 3 sets of 4-5 reps with 50% of your 1RM in each.
Eg, cutting back on both weights and volume.
Then jump back into the protocol the next week.
You need to sometimes train light if you want to train real heavy.
Not really related, but the reason to why Mentzer's clients had tremendous strength gains were because when he cut back their training, they could reap the the hard work done during the periods of high volume.
Mixing up the volume with weeks of lower volume, rest and intensity, will yield good results IMO.
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thanks guys, i will look into that.
i am an olympic lifter so i am used to squatting three times a week ;D
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I didnt look at the link. Is it a smolov program? I know guys have pushed their numbers way up on that, but it is extremely taxing.
Jason
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Alright. I checked the link.
It's a six week layout.
So my suggestion would be to do one very light week as I mentioned above after week 3, and then jump back into it with week 4.
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thanks guys, i already did two sessions, will report back in 6 weeks
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thanks, hedgehog, this is the program i had in mind
http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html (http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html)
i will give it a try and see what happens, today i maxed out with 205 so this will be my base max, hopefully will hit 215 in six weeks, i would be delighted if i could get 220.
We are talking kg's I suppose?
The problem with this program is that it is a "beginner" program, expierienced lifters may have trouble finishing the program.
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yes, in kg. yesterday i did 6 x 3 with 165kg, was not that bad.
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just to update, today i finished the program and got 222kg on the squat, a 17kg gain. i am also around 6-8 pounds heavier although it is not all muscle ;D ;D ;D
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just to update, today i finished the program and got 222kg on the squat, a 17kg gain. i am also around 6-8 pounds heavier although it is not all muscle ;D ;D ;D
nice fcuking going man.
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just to update, today i finished the program and got 222kg on the squat, a 17kg gain. i am also around 6-8 pounds heavier although it is not all muscle ;D ;D ;D
Glad it worked! Congrats!
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Nice. I might just try it sometime.
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Looks interesting
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I'm going to start in 3-4 weeks. Hope this will get me close to a 5 plate squat.
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I'm going to start in 3-4 weeks. Hope this will get me close to a 5 plate squat.
20 of 25 kg schijven ?
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20
ik hoop op een +-15kg gain, het programma zegt dat je kunt maxen op 105% in week 6, maar in de praktijk lijkt dit hoger te liggen.
Ga je het ook nog eens proberen?
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helaas heb ik in het verleden te veel en te lang en zonder periodisering getraind
mijn knieen kraken harder als de vloeren in het oudste huis van nederland
mijn top qua sets ligt nu, na een grondige warm-up, op max 100 kg en dit eens in de zoveel weken
een onsteking krijg ik al van lunges zonder gewicht ;D
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Damn dat is fucked up man... ben je al eens naar een specialist ermee geweest?
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yep, onder de linkerknie de befaamde patellaire tendinitis ( jumpersknee ) en de rechterknie los kraakbeen
maar 5 schijven + bar = 220 kg , niet verkeerd man !
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???
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???
secret inside knowledge
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yep, onder de linkerknie de befaamde patellaire tendinitis ( jumpersknee ) en de rechterknie los kraakbeen
maar 5 schijven + bar = 220 kg , niet verkeerd man !
Damn. Hoelang train je dan al dat je zulke blessures hebt? En is er echt niks meer aan te doen?
Upperbody kun je wel nog gewoon decent trainen?
220, ik ben er nog niet maar dat komt wel over een paar maanden. Natuurlijk peanuts aangezien de gemiddelde getbigger dat voor reps bankdrukt. ;D
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220, I'm not there yet but that will come in a few months. Of course, peanuts since the average getbigger that REPS bank press.
Damn your secrets! >:(
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Ok studs, i'm in week 2, will let you know how it turns out. 8)
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:-\
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The weekly volume is pretty sick, I'm eating like a madman right now to recover from the workouts. So far so good.
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yeah, like i said, i gained almost 8 pounds on the program, i am still sick of doughnuts ;D ;D ;D