Russian Squat Masters - Le retour

Freefaller · 15 Sep 2014 at 21:42

Well after a rather intense "deload" of HST, and 2 weeks of mobility work it was time to get back onto RSMR. I enjoyed it last time and whilst this time will be more challenging, I reckon it'll still be good fun.

Routine will be as follows:

RSMR will be for Bench/Squat, deadlifts will be following the Magnusson Ortmayer routine.

Current PBs:

Bench: 150kg
Squat: 200kg
Deadlift: 240kg
OHP: 85kg

Wilks of around: 374 (590kg @ 91kg)

I'd like to breach 600kg total - that would be an all time PB - although my 590kg is an all time PB at my current weight.

Today's workout:

Bench / Squat deload

Bench:

Bar*lots
60*10
80*8
100*8
110*6

120*3
120*3
120*3
120*3
120*3
120*3

Squats:

60*8
100*8
120*6
150*6

160*2
160*2
160*2
160*2
160*2
160*2

Incline DB Bench:

32.5*6
35*6
37.5*6

mrthingyx · 15 Sep 2014 at 23:32

This will be epic.

I might include this in the GymRats thread OP just for awesomeness.

Freefaller · 16 Sep 2014 at 07:08

It doesn't include accessory work but as a base structure it's pretty good IMO.

Steedie · 16 Sep 2014 at 11:28

I may look at doing something like this when the baby is here. I'll be looking at shorter and more productive sessions, and something like this could be ideal. Help with my strength too

Freefaller · 16 Sep 2014 at 11:53

Yeah definitely. You don't have to do any accessory exercises if you haven't got time. Obviously it's best to do them. You can always fit them in on a 5th day instead - so do a full body complex in 45mins to include functional movements like DBSS, walking lunges, pull ups, dips, and various bits of core work.

That's why we only did incline DB, we ran out of time (my TP can't get to the gym as early as me

and we probably spend too long between sets).

We get through that with a bit of chatting, including warm ups in about 90mins. If we were more disciplined we'd hit that in 60-70mins.

icecold · 16 Sep 2014 at 19:24

Don't forget to taper off the assistance work after you get passed 6x6. Not necessarily completely, but from that point on your aim is to recover completely. Consider doing one exercise for a couple of light sets as a warm down.

Freefaller · 16 Sep 2014 at 20:51

icecold said:
Don't forget to taper off the assistance work after you get passed 6x6. Not necessarily completely, but from that point on your aim is to recover completely. Consider doing one exercise for a couple of light sets as a warm down.

Yup that's the plan

I remember from the last time we were too drained to do much more anyway!

Freefaller · 16 Sep 2014 at 21:05

So day 1 of Magnusson / Ortmyer. I was feeling really really good. I dug out a bit of my pre-workout experiment, and I guess it gave me a bit more focus - I was feeling aggressive. :cool:

Warmup:

Deficit deadlifts:

Bar*lots
60*10
80*8
110*6
130*6
150*5

Deadlifts:

175*4
175*4
175*4
175*4
200*2
200*2
175*11

Pull ups:

BW*6
15*6
20*6
30*6

DB Rows:

45*6
45*6
45*6
45*6

Begbie · 17 Sep 2014 at 07:40

Dat feel when your doing 11 reps 10kg lighter than my peeb! Beast!

Freefaller · 17 Sep 2014 at 09:15

I know them feels

wozza2k · 17 Sep 2014 at 19:10

Wait wat? Is that 30kg+BW on the pull ups??

Freefaller · 17 Sep 2014 at 22:35

Yeah I won't go heavy till I get back to them more regularly.

Freefaller · 19 Sep 2014 at 21:59

Forgot to add OHP for yesterday.

OHP

Bar*lots
30*8
40*6
50*5

Working set:

67.5*3
67.5*3
67.5*3
67.5*3
67.5*3
67.5*3

Side raises:

7.5*8
7.5*8
7.5*8

DB seated press:

22.5*6
22.5*6
22.5*6
22.5*6

Today - Squats!

Well today all my synpases and body decided to work in synergy with one another. Things felt GOOD. :cool:

Warm up - paused squats:

Bar*lots
60*10
80*8
100*6
120*5
150*5

Working set:

160*3
160*3
160*3
160*3
160*3
160*3

Bench:

Bar*lots
60*10
80*8
100*6

Working set:

120*2
120*2
120*2
120*2
120*2
120*2

Pretty straightforward.

DB walking lunges:

30*6
30*6
30*6
30*6

Some battle scars from my squatting :cool:

DarkShadow · 22 Sep 2014 at 15:04

Mayne.

They're some juicy sets. Great to see you lifting again!

Freefaller · 22 Sep 2014 at 15:48

Thanks dude. This year has been pretty good for lifting for me.

Hit a 590 total at my lightest ever weight (91kg) so my power to weight ratio has improved considerably. I'm aiming to breach 600 by the end of this year - fingers crossed!

DarkShadow · 22 Sep 2014 at 19:36

That's an immense total moreso with that body weight. Inspiring as always Will. I'm confident you'll have 600 under your belt :cool:

Freefaller · 22 Sep 2014 at 20:32

Shukran habibi

I'll bust 600, but no belt

Freefaller · 22 Sep 2014 at 20:40

Bench 6*4 and squat deload 6*2

Bench:

Warmup:

Bar*lots
60*10 - paused
80*8 - paused
100*6 - paused
110*5 - paused

WS:

120*4
120*4
120*4
120*4
120*4
120*4

Last 3 sets were the easiest :confused:

clearly I warmed up by the time of the last set, or things started firing better. Anyway, very happy with that.

Squat Deload:

Warmup:

60*10 - paused
80*10 - paused
100*6 - paused
120*5 - paused
140*5 - paused

WS:

160*2
160*2
160*2
160*2 - starting to feel REALLY good :cool:

160*2 - decided to do paused here - felt fine
160*2 - paused them again and loved it

DB Walking lunges:

30*6
30*6
30*6
30*6

v.happy

Freefaller · 23 Sep 2014 at 20:50

Ortmyer Magnusson deadliftss day 2.

Warm up:

Bar*lots
70*10 - deficit
110*8 - deficit
140 *6 - deficit
160*6 - deficit

Working Set:

175*4
175*4
175*4
175*4
200*2
225*2 - first rep was easy, second rep I failed and then pulled myself together and got it fine. :confused:

I don't understand my body sometimes
175*10

Phew!

Wide grip pull ups:

10*6
20*6
30*6
35*6

DB rows:

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

wozza2k · 23 Sep 2014 at 21:21

175 for 10! :eek: