![]() ![]() Always consult a physician or qualified healthcare provider before beginning any exercise or fitness program. 6 sets of 2 reps).Įxtended Russian Power Routine | LiftVault. The workouts, exercises, and other movements provided on this website are for informational, educational, and entertainment purposes only, and are not intended for use as a substitute for professional programming. Notation is sets*reps in the spreadsheets (e.g. Additional discussion on programming for this routine can be found here. ![]() It is recommended to maximize the amount of recovery time between heavy squats and heavy deadlifts, so if you are following a Mon/Wed/Fri split, heavy squats and light bench press should be on Monday, heavy bench press and light squats should be on Wednesday, and heavy deadlifts should be on Friday. 6 min read KYIV, Ukraine (AP) Unbowed Western powers pledged to supply Ukraine with more potent air defense systems following a furious barrage of retaliatory Russian.This 9 week program calls for 3 training days per week. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. Bench Press 5×5 w/ 2:00 min rest Chin-up 4×6 w/ 2. Option 1: Progressive overload template for the gym (4-day split body) Take a minute and look through the programs so that I can run you through them and how you are going to progress. The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. If you do have a program, you can just implement the progressive overload in the same manner. Bench Press vs Chest Press: What’s the Difference?.The 5 Best Creatine Supplements for Bulking. ![]()
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