Ok so I found the russian squat routine calculator
Now, any one used this program? Like the results? Assistance work during the program?
Thanks in advance
It’s a good program. However, I would keep the Oly lifting at a lower intensity, like around 70-75% or so. You won’t really feel everything building up until you get to the 90% for 4’s day and beyond, then it’ll really get hard!!
Not sure what you mean by assistance, but I wouldn’t be doing much else other than lighter intensity work on the lifts (snatch and clean & jerk).
So essentially squat only and do some light snatches and C
Looking at that, my first concern is that it assumes the athlete is already past most of the technique work and is instead needing to work on strength. What of the guy with a 250 squat? Personally, I think I’d go for more volume and more intensity.
I did it last christmas time with my mate and it was amazing. We’re both powerlifters (I’m not too strong by any standards, he’s very strong) and we did this together for the 6 weeks. I was - and still am - trying to bulk up and within the 6 weeks of this program my max squat went from 160kg to 182.5kg and my bench went from 100x5 reps to 120x3 reps. It was the best period of training I’ve ever had and I can’t wait until I’m back at home for christmas because I’ll be doing it again.
As far as assistance work goes I guess it’s different because we were training for powerlifting and you for olympic lifts but for what it’s worth we trained bench in two of the sessions and deadlifted in the session in between. Also did some back/arms/abs each session.
My friend’s 1RM squat also increased from around 215 to 225 as well so all in all I’d definitely recommend it!
All the best
Well let me give you some details about me and my goals over the next 6 months.
I’m 5’8 140 with a 245 lb squat.
I compete in powerlifting but have only done deadlift only beacuse my squat sucks and my bench is worse.
My plan over the next 6 months is to do this routine for squat (obviously) work on my clean and jerk (instead of bench) and do pull ups, dips, and sit ups for assistance. For cardio I will do farmer’s walks and swimming.
Think that’d work?
I love that program, I used it for front squats and found it great, my max was 425 at the time, and I did 405x3…
I lowered my max for the program though, dropped it 20lbs and was happy I did.
[quote]Drake37 wrote:
Well let me give you some details about me and my goals over the next 6 months.
I’m 5’8 140 with a 245 lb squat.
I compete in powerlifting but have only done deadlift only beacuse my squat sucks and my bench is worse.
My plan over the next 6 months is to do this routine for squat (obviously) work on my clean and jerk (instead of bench) and do pull ups, dips, and sit ups for assistance. For cardio I will do farmer’s walks and swimming.
Think that’d work?[/quote]
You need to gain at 35lbs (minimum) over that next 6 months if you really don’t want to be a weak ass. Eat dude.
I’ll second Alex. At 5’8", you are likely going to struggle in those lists until you are at least in the 165’s, or even better the 182’s. Do more 5’s and 8’s, less 3’s and 1’s, and eat, eat, eat.
Yeah I agree about gaining weight. I weighed 163 when I was in the Army, but I broke my hip, femur, and ankle and lost a LOT of weight. It has been really hard making the comeback. I’ve been home for 1 year tonight at 1 am.
This is missing a lot of information on how to perform the reps
All these doubles at 80% are there for a specific reason, not just ‘recovery’. They are for working on your squat- paused reps, slow reps, speed reps etc etc
I’ve done it about 3x over 13yrs. It is soul destroying, completely and utterly soul destroying. The worst day is the 80% x 6reps x 6sets, I think every time I did it I left a bit of my soul in the rack. Then the 85% x 5x5 is f0cking terrible and everything is just nicer.
Do the recovery day that is 80% x 2reps x 6sets. It is there for a reason. OLifts take a huge back seat when you do this.
I went from 186 to 201 in 2009. The Russian Squat routine is soul destroying.
Koing