Extended Russian Power Routine

1RM Squat Bench Deadlift 460 315 405 Monday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench 6x2x370 6x3x250 6x2x370 6x4x250 6x2x370 6x5x250 6x2x370 6x6x250 6x2x370 5x5x270 6x2x370 4x4x285 6x2x370 3x3x300 6x2x370 2x2x315 6x2x370 1x1x330 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Wednesday Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift 6x3x325 6x4x325 6x5x325 6x6x325 5x5x345 4x4x365 3x3x385 2x2x405 1x1x425 Friday Smallest increment 5

Tips:

I don't do much of assistance work, but if you have the energy after training, throw in some assistance work (lats, dips, shoulder presses etc.) If you are a sumo deadlifter, start the cycle with traditional deadlift. At fifth week replace traditional deadlift with sumo deadlift.

n Power Routine

Friday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench 6x3x370 6x2x250 6x4x370 6x2x250 6x5x370 6x2x250 6x6x370 6x2x250 5x5x390 6x2x250 4x4x415 6x2x250 3x3x435 6x2x250 2x2x460 6x2x250 1x1x485 6x2x250

shoulder presses etc.)

e with traditional deadlift.

320 192 200 208 216 224 232 240 248 256 264 272 280 288 296 304 312 320 60.00 62.50 65.00 67.50 70.00 72.50 75.00 77.50 80.00 82.50 85.00 87.50 90.00 92.50 95.00 97.50 100.00