Anyone want to join The Russian Squat Routine for Masters

[Talyn]

There is a reason for the -20%. People who call it nonsense and round up the weights by almost 5kg will fail at the end. Mark my words

Time will tell. I am starting to dread 6x6 at 105kg just a little. Going to drop deadlifts from my program for the eight weeks, and just do some lightish bench, rows and chins for assistance. Some running too but not around training days.

[ninearms]

Looks too easy. Take off the 20% and it's hardly worth putting your shoes on. In fact, I can't see how you'd get any adaptation at all at such a low intensity. Anything below 80% doesn't even count! Christ, even with a made up max 30kg over my all time best the weights are still light. This routine brings shame to Masters lifters everywhere.

[Euphoric]

(or he is just scared I will catch him).

If you do catch me make sure you do it without wraps

[JP]

what the fuck, you take 20% off your PB?

noooo.... i have done this with my pb as my pb before, but i see now, thats why its called "masters" as in pensioners programme?

[baldy]

Looks too easy. Take off the 20% and it's hardly worth putting your shoes on. In fact, I can't see how you'd get any adaptation at all at such a low intensity. Anything below 80% doesn't even count! Christ, even with a made up max 30kg over my all time best the weights are still light. This routine brings shame to Masters lifters everywhere.

So you are in?

when you do catch me make sure you do it without wraps

but my double ply strengthshop bumblebee knee sleeves are ok?

[ninearms]

Looks too easy. Take off the 20% and it's hardly worth putting your shoes on. In fact, I can't see how you'd get any adaptation at all at such a low intensity. Anything below 80% doesn't even count! Christ, even with a made up max 30kg over my all time best the weights are still light. This routine brings shame to Masters lifters everywhere.

So you are in?

Too light, too much junk volume. Post Bangkok squatting will be 1-2-3-1-2-3-1-2-Max ladders in the front squat on Monday and 1-3-5-1-3-5-1-3-Max ladders in the back squat on Saturday.

[Euphoric]

but my double ply strengthshop bumblebee knee sleeves are ok?

Grow some balls and use single ply ones

No... sleeves are okay

[thestoatyone]

It's basically this then:

http://www.joeskopec.com/ruspeak.html

Yes?

Good program, but I've got other stuff on I'm afraid...

[baldy]

Week 2 complete, no fails, no casualties.

[baldy]

4 weeks in, volume stage of the program over, we are both on target.
My knee soreness has not turned into an injury. All in line for PB's in 4 weeks time.

5x5 110kg next big session.

[baldy]

Week 6, EASY*
*kind of

Next week looks fine 3x3 122.5, then max out, maybe 150kg?

[Lordmuppet]

only two weeks to go and both on track

I may give this a try when Texas stops working for me

[Talyn]

Week 6 complete. See you at the finish line.

[baldy]

Finish line report back, carrots all around.

I took my squat from probably 145 1RM to 162.5kg which is 12.5kg more than previous PB (have done 160kg with knee wraps). Better gains for me than smolov program, nursing a sore knee from jumping straight in after 1 month lay off. No other injuries though, solid program will do again.

[JP]

Good gains from focus and dedication, well done!