Russian Master Hybrid - Back to the DOMS part un!

Freefaller

Freefaller

Freefaller

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This was mainly to help my squatting, but also incorporating bench on the same principle. We'll be using the progressive loads for OHP and Deadlifts as well set out by the Russian masters squat routine - it's been tweaked to make it work for me.

The routine looks like this:

From your 1RMs.

Session: 1 ------- 2
Week 1. 6x2@80% 6x3@80%
Week 2. 6x2@80% 6x4@80%
Week 3. 6x2@80% 6x5@80%
Week 4. 6x2@80% 6x6@80%
Week 5. 6x2@80% 5x5@85%
Week 6. 6x2@80% 4x4@90%
Week 7. 6x2@80% 3x3@95%
Week 8. 6x2@80% 2x2@100%
Week 9. 6x2@80% 1@105%

So that's Sets x Reps

Session 1 is effectively a "control" rep, so you're always doing your 80%. The progressive load is session 2, where you hit more volume and more weights!

The way I've broken down my routine is as follows.

Day 1:
Squats - session 1
Bench - session 2

Day 2:
Deadlifts - using session 2 progression

Day 3:
OHP - using session 2 progression

Day 4:
Squats - session 2
Bench - session 1

(inverse of day 1) basically.

On the progressive load sessions, the reps start to mount up by week 5 to 6x6 @ 80%!!!! :eek: So that's going to be fun! :D

I've been very modest with my 1RMs - as you are supposed to aim for 105% of your 1RM on week 9. Ouch! Still, it'll be good to mix it up a bit.

After that I'll go back to maybe a couple of months of volume training (DC potentially as suggested by Benny) and then back to Wendler with hopefully some new totals to play with.

I just need more time under the bar on the big compounds, this will help me do it. It will also kill me.

I've probably bitten off a little more than I Can chew - but gotta give it a go! :D
 
Day 1 - Squats & Bench

So I had a week off - this was going to be tough.

Squats was based on Session 1 / Bench Session 2.

Squats:

Bar*lots
60*10
100*8
120*6

WS:

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

Felt good.

DS:

90*18

Bench:

Bar*lots
60*10
80*8

WS:

102.5*3
102.5*3
102.5*3
102.5*3
102.5*3
102.5*3

DS:

70*18

DBSS:

25*8
25*8
25*6 - realised that doing them for 8 was just too much. Need to calm it down!

Incline bench:

40*6
40*6
40*6

Absolutely fried

Not sure if doing the accessory exercises is wise....
 
Day 2 - Deadlifts mainly

Deadlifts:

Bar*lots
60*10
110*8
140*5

175*3
175*3
175*3
175*3
175*3
175*3

Felt good.

DS 110*15

Pull ups:

Bar*6
10*6
20*6
30*6
30*6

ISO Rows:

70*6
70*6
70*6
70*6

Love it
 
Joocey!

See how you feel with the accessory work, I did RMSR for a while but combined with Smolov Jnr Bench & Coan Deadlift it was too much even on its own!
 
Yeah I have a feeling the accessory work may need to be dropped... especially as the volume increases. Or do them on the "emptier" days, like OPH and Deads.
 
Freefaller said:
Yeah I have a feeling the accessory work may need to be dropped... especially as the volume increases. Or do them on the "emptier" days, like OPH and Deads.
Click to expand...

Yeah, sounds wise.

I liked RMSR while I was doing it but found that my form began to fall apart without any variation (front squats/ V-squats etc).

What are your rest periods like? as needed?
 
As needed. I'm training with my TP so the time for him to do his set, plus change the weights. Have a quick chat I'm getting a good 2mins between sets. I may well need more as I get to 6x6 week!

Variation does help, hence why I like the accessory work, make you body move in a different way.
 
Day 3 - all sorts of OHP

Not going to be looking forward to these sessions....

OHP

Bar*lots
30*10
40*8
50*6

WS

60*3
60*3
60*3
60*3
60*3
60*3

how I'm going to do 6*6 I have no idea...

DS:

40*16

Side raises

7..5*8
7.5*8
7.5*8

Seated DB Press

32.5*8
32.5*8
32.5*7 - uber fail

Seated Cable Rows

To balance the benching and shoulder movements

190(lbs)*6
190*6
190*6
190*6

DS

90*30
 
Day 4 - Squats and Bench again!

This time it was the "squat" session - so in a few weeks the volume will get rather scary!

Squats:

Bar*lots
60*10
100*10
120*6

WS:

142.5*3
142.5*3
142.5*3
142.5*3
142.5*3
142.5*3

Felt joocy and strong/easy (for now!!)

dS:

90*20 - wimped out, had plenty more in the tank. :rolleyes:

bench

This is just the "control" set so just 2s.

102.5*2
102.5*2
102.5*2
102.5*2
102.5*2
102.5*2

Walking lunges

27.5*6
27.5*6
27.5*6

Dips

20*6
40*6
50*6

And just for a laugh since I had 50kg around my waist I did some pull ups and some chin ups - of which I managed a couple of reps on each! :cool: :D
 
I would drop the drop sets on squat and deadlift. They aren't necessary in a powerlifting programme, and here you should be sitting right on the red line of recovery. The hypertrophy stimulus is big enough from the work you're doing anyway.

In general assistance stuff is good, but let it be dependant on how you feel.
 
icecold said:
I would drop the drop sets on squat and deadlift. They aren't necessary in a powerlifting programme, and here you should be sitting right on the red line of recovery. The hypertrophy stimulus is big enough from the work you're doing anyway.

In general assistance stuff is good, but let it be dependant on how you feel.
Click to expand...

Fair comment and agreed.

wozza2k said:
Wait so it's just sets of 2 for the 80% sessions? What's the rest period?
Click to expand...

On the control days yes.

So one day you're doing 2 reps x 6 sets. The alternative day you do 3x6, then progressively, 4x6, 5x6, 6x6 @80%. Then after that you increase your percentage to 85% where you do 5x5, 90% 4x4, 95% 3x3 and then you do 2x2 of your current 1RM.

Because we're squatting/benching twice a week we alternate the sessions.

i.e. we'll do the control 80% 6x2 session and we'll do the alternate progressive load set for the other exercise.

As you can see from week 1, we did 6x2 for squats on monday, but 6x3 for squats on friday, and the converse for the bench.

Does that make sense?

And "only" 6x2 is easier said than done ;)
 
Day 5 - 6*4 Bench / 6*2 Squats

Bench

Bar
40
60
80

102.5*4
102.5*4
102.5*4
102.5*4
102.5*4
102.5*4

Squat

60*10
100*8
120*5

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

DB incline press

40*6
40*6
40*10

DBSS

25*6
25*6
25*8


Felt ON FIRE! Really good session, strong, good form, good depth, good rhythm, not hard just pure awesome. Maybe took too much caffeine before :o
 
Day 6 - 6*4 Deads

My TP was ill today so I was by myself :( Makes training so much harder, amazing how one gets used to having someone to bounce off.

Deads:

Bar*lots
70*10
110*8
140*6

WS

175*4
175*4
175*4
175*4
175*4
175*4

Pull ups:

20*6
30*6
30*6
BW*8

DB Rows:

50*6
50*6
50*6
50*6

Phew!
 
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