Anyone want to join The Russian Squat Routine for Masters

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Anyone want to join The Russian Squat Routine for Masters

Postby baldy » Mon Mar 19, 2012 1:56 pm

On the other other forum this had some good reviews -> http://www.dragondoor.com/articles/the- ... fault.aspx

I need to put on some mass and get my strength back up quick, but promised myself I would not do smolov again cos it would probably kill me. This routine is only 2 days a week, so would let me do my normal olympic lifting and just sneak these sessions in when I can.

Plan to start in the next couple of days. Can I tempt anyone to join me, it is always good motivation to know someone else out there is also about got die doing 90% of there 1RM for reps.

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Re: Anyone want to join The Russian Squat Routine for Master

Postby Talyn » Mon Mar 19, 2012 2:04 pm

I'm up for that. Training tonight and Thursday. Want to start this Thursday?
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Re: Anyone want to join The Russian Squat Routine for Master

Postby JP » Mon Mar 19, 2012 2:13 pm

fantastic routine for many of my training partners, comes highly recommended!

Not only for squats either.
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Re: Anyone want to join The Russian Squat Routine for Master

Postby baldy » Mon Mar 19, 2012 2:14 pm

Talyn wrote:I'm up for that. Training tonight and Thursday. Want to start this Thursday?

If we start in the same week its probably enough, I have no idea when I am actually going to fit these extra sessions into my schedule. All I know is that I will make them fit.

What weight are you thinking of using as your 1RM? We might be really close, I was thinking 120kg after the -20% nonsense. That gives me working sets 96kg which I would round up to a nice 100kg.
6x2 100kg is easy as, then working up to 6x6 100kg which would be tough (but still sounds easy).
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Re: Anyone want to join The Russian Squat Routine for Master

Postby Talyn » Mon Mar 19, 2012 2:22 pm

baldy wrote:
Talyn wrote:I'm up for that. Training tonight and Thursday. Want to start this Thursday?

If we start in the same week its probably enough, I have no idea when I am actually going to fit these extra sessions into my schedule. All I know is that I will make them fit.

What weight are you thinking of using as your 1RM? We might be really close, I was thinking 120kg after the -20% nonsense. That gives me working sets 96kg which I would round up to a nice 100kg.
6x2 100kg is easy as, then working up to 6x6 100kg which would be tough (but still sounds easy).


I did the calculation and came up with 94 which is a bit easy. So I rounded it up to 100kg, but even that seems too easy, with the only challenge being 3x3 x 117.5kg after like 7 weeks. Spose that's why it's a masters program.

But I'll give it a go.
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Re: Anyone want to join The Russian Squat Routine for Master

Postby Talyn » Mon Mar 19, 2012 2:25 pm

Actually I'll give it a shot based on 130kg max, so that's lots of work with 105kg and a few killer sessions with 117 and 122.

Lets go!!
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Re: Anyone want to join The Russian Squat Routine for Master

Postby baldy » Mon Mar 19, 2012 2:31 pm

Talyn wrote:with the only challenge being 3x3 x 117.5kg

I would rather do 3x3 120kg than 6x6 100kg, already I can picture me throwing up on my shoes.
Lets do it with 100kg, seems like a solid number for this kind of thing and really easy to load.
The magic will presumably happen due to all the volume.

It is a masters program but if we do it and our normal workout then it is actually pretty hardcore. Not too many years till I am a masters anyway.
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Re: Anyone want to join The Russian Squat Routine for Master

Postby baldy » Mon Mar 19, 2012 2:33 pm

Talyn wrote:Actually I'll give it a shot based on 130kg max, so that's lots of work with 105kg and a few killer sessions with 117 and 122.

Lets go!!

It is easy when you are sitting nice and comfy at work, drinking coffee, listening to enya to say these things.

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Re: Anyone want to join The Russian Squat Routine for Master

Postby Orkje » Mon Mar 19, 2012 7:38 pm

Sounds tempting, but I think I'll stick to my 5/3/1 routine, coupled with Boring But Big. Progress hasn't stalled yet. I'll keep this one in mind though, if only because it sounds less suicidal than Smolov.
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Re: Anyone want to join The Russian Squat Routine for Master

Postby rattus » Tue Mar 20, 2012 8:47 am

I'm squatting 110 ATM but only train singles.

Also, all lifting stops for two months between 20/4 and 24/6.

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Re: Anyone want to join The Russian Squat Routine for Master

Postby baldy » Tue Mar 20, 2012 9:21 am

rattus wrote:Also, all lifting stops for two months between 20/4 and 24/6.

Giving up lifting for lent?
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Re: Anyone want to join The Russian Squat Routine for Master

Postby baldy » Tue Mar 20, 2012 9:56 am

Ok sweet will start tonight with same weights as Talyn.

Code: Select all
Russian squat routine for masters
Figures based on 130kg.

    Week      Monday      Thursday   
       1      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x3 x 105

       2      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x4 x 105

       3      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x5 x 105

       4      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     6x6 x 105

       5      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105     5x5 x 110

       6      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105   4x4 x 117.5

       7      3 x 75        3 x 75
              2 x 90        2 x 90
           6x2 x 105   3x3 x 122.5

       8      3 x 75       max out
              2 x 90       
           6x2 x 105   

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Re: Anyone want to join The Russian Squat Routine for Master

Postby Euphoric » Tue Mar 20, 2012 9:59 am

baldy wrote:What weight are you thinking of using as your 1RM? We might be really close, I was thinking 120kg after the -20% nonsense. That gives me working sets 96kg which I would round up to a nice 100kg.


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 ;)
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Re: Anyone want to join The Russian Squat Routine for Master

Postby JP » Tue Mar 20, 2012 10:01 am

trouble with nailing new pbs is that the 80% range sounds now really heavy... 192 for 6x6 - NO CHANCE! :D

need to get that sorted in my head...
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Re: Anyone want to join The Russian Squat Routine for Master

Postby baldy » Tue Mar 20, 2012 10:34 am

JP wrote:trouble with nailing new pbs is that the 80% range sounds now really heavy... 192 for 6x6 - NO CHANCE! :D

need to get that sorted in my head...

8 week build up! DO IT!
For your 240kg PB you would use 192kg as your 1RM for the program, giving you working sets of 6x6 150kg. The weights don't sound scary, I think its just the volume.
Or maybe Euphoric is correct and we will all die (or he is just scared I will catch him).
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