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  • 6week Russian Peaking Cycle Powerlifting

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    phil banda
    825 visualizzazioni2 pagine
    This 6-week Russian squat program progresses in intensity over its 6 weeks. Week 1 focuses on 6 sets of 2 reps at 360 pounds. Intensity increases through weeks 2-5 by lowering reps and raising weight in a non-linear fashion. The final week culminates with a new 1 rep max test of 450 pounds on the first day, and attempts at 475 pounds on the third day. The program utilizes heavy low-rep sets of squats performed 2-6 times per week to drive strength gains over the 6-week period.

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    6week russian peaking cycle powerlifting high volume training

    Titolo originale

    6week russian peaking cycle powerlifting

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    This 6-week Russian squat program progresses in intensity over its 6 weeks. Week 1 focuses on 6 sets of 2 reps at 360 pounds. Intensity increases through weeks 2-5 by lowering reps and raising weight in a non-linear fashion. The final week culminates with a new 1 rep max test of 450 pounds on the first day, and attempts at 475 pounds on the third day. The program utilizes heavy low-rep sets of squats performed 2-6 times per week to drive strength gains over the 6-week period.

    Copyright:

    © All Rights Reserved
    Scarica in formato XLS, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    825 visualizzazioni2 pagine

    6week Russian Peaking Cycle Powerlifting

    Caricato da

    phil banda
    This 6-week Russian squat program progresses in intensity over its 6 weeks. Week 1 focuses on 6 sets of 2 reps at 360 pounds. Intensity increases through weeks 2-5 by lowering reps and raising weight in a non-linear fashion. The final week culminates with a new 1 rep max test of 450 pounds on the first day, and attempts at 475 pounds on the third day. The program utilizes heavy low-rep sets of squats performed 2-6 times per week to drive strength gains over the 6-week period.

    Copyright:

    © All Rights Reserved
    Scarica in formato XLS, PDF, TXT o leggi online su Scribd
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    di 2

    Basic 6 week russian squat

    Week 1
    Week 2
    Week 3
    Week 4
    Week 5
    Week 6

    1RM

    450

    Smallest increment

    Day 1
    6x2x360
    6x4x360
    6x2x360
    5x5x360
    6x2x360
    2x2x450

    Day 2
    6x3x360
    6x2x360
    6x6x360
    6x2x360
    3x3x430
    6x2x360

    Day 3
    6x2x360
    6x5x360
    6x2x360
    4x4x360
    6x2x360
    6x2x475

    sian squat cycle

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