onsdag 21. desember 2011

1976 Russian Squat Routine


Week 1Week 2Week 3Week 4Week 5Week 6
180% x 2reps x 6sets 80% x 4reps x 6sets 80% x 2reps x 6sets % Kg x 5reps x 5sets 80% x 2reps x 6sets 100% x 2reps x 2sets
280% x 3reps x 6sets 80% x 2reps x 6sets 80% x 6reps x 6sets 80% x 2reps x 6sets 95% x 3reps x 3sets 80% x 2reps x 6sets
380% x 2reps x 6sets 80% x 5reps x 6sets 80% x 2reps x 6sets 90% x 4reps x 4sets 80% x 2reps x 6sets 105% x 1reps x 1sets


When I did this program I hit my peak in session 2 of week 5 If I were to do it again I would have either gone for the maximum on that day, or done a deload in the beginning of week 6. 
Calculator for the program