Hey everyone, two months until my competition, doing the extended russian routine and i have a question. The way the program is set up is you do light squats on monday and heavy squats on friday. Should i keep it that way or can i switch it around?
link to outline? do you mean smolov?
http://www.joeskopec.com/ruspeak.html
This is how my week is set up right now. I’ll put down week 3.
Monday: Squat- 6x5x365, Bench- 6x2x225, Military Press- 3x8
Wednesday: Deadlift- 6x5x385, WG pullups- 3x10, CG pullups- 3x10, DB rows- 3x10, Barbell curls- 15,10,8,6,4
Friday: Squat- 6x2x365, Bench- 6x5x225, CG bench- 3x8, Dips- 3x8
Would it be stupid to do the 6x5 squats on friday instead of the 6x2? or is that way more taxing and less time for recovery?
So just upping the 6x2 to 6x5??? Or switching monday with friday workout? If you are just switching the order of the workout, then obviously that doesn’t matter in the slightest IMO. If you are plannign on upping the 6x2 to 6x5, then I would be cautious. Doing 80% 1rm (I think thats what the weight is) for 6x5 twice a week is pretty tough i would say. If you feel like you could handle most volume then try it with caution. You could also consider just additing an extra set or two and doing 8x2 on that day. But i really think 6x5 one day and 6x2 the other is plenty for most people on squats.
I normally do something like 5x3 at 80% twice a week and one lighter session at 70% ish. Maybe a fourth. So 6x5 is already 30 reps at 80% in fairly high intensity sets.
You definitely want to keep the volume days separate. Week 4 (6*6) for both sqt and bench on the same day would be decidedly less than desirable. The same is true when the volume becomes higher intensity in weeks 5 - 9.
let me rephrase, is it better to do heavy squat (6x6) and light bench (6x2) on friday or monday? im wondering if the recovery time is better.
So much for my reading comprehension. I don’t think the difference between 72 hrs and 96 hrs of rest would be critical. If you’re concerned, go with the heavy squat on Fri to get the max recovery time prior.
Let us know how this goes. I’ve ran the Russian Squat Routine for deadlift two days per week, but never for multiple lifts as listed in the link. It worked well for deadlift.