Russian Squat Masters - Le retour

Freefaller

Freefaller

Freefaller

Man of Honour
Joined
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Posts
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Falling...
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:

rtfGfjX.png

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
 
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 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.
Click to expand...

Yup that's the plan :) I remember from the last time we were too drained to do much more anyway! :p
 
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
 
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:


R9VDJ0b.jpg
 
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!
 
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 :D

DB Walking lunges:

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

v.happy
 
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
 
Well today was tough!

Felt "up" for it, but I think I was a little bit tired as it has been a full on week for me.

Squats:

Warm up:

Bar*lots
60*10
80*8
100*8
120*6
140*6

Working set:

160*4
160*4
160*4
160*4
160*4 - well bugger me that was a messy tough set :mad:
160*4 - MUCH better.

Bench deload:

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

Working set:

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

Piece of wee. Really easy and strong set.

Dips:

20*6
30*6
40*6
50*6

Good sesh. Tired but happy.

Rather vascular at the moment! :eek:

QXFHvpNl.jpg
 
Delvis said:
Delayed, but so in.
Click to expand...

\o/


OHP:

Still hate these.

Warm up:

Bar*lots
40*10
50*10
55*8
60*6

WS:

67.5*4
67.5*4
67.5*4
67.5*4
67.5*4
67.5*4

Actually not to bad, but stalled a couple of times and pure aggression got it through. I need to do some more shoulder rehab.

Cable side raises:

7.5*8
7.5*8
7.5*8
7.5*8

Seated DB Press:

27.5*6
27.5*6
27.5*6
27.5*6

T-Bar Rows:

60*8
70*8
80*8
80*8
 
6*5 week. Things are getting tough!

Bench progression and squat deload today.

Bench:

Bar*lots
60*10
80*10
100*8
110*5

WS:

120*5
120*5
120*5 - flew up!
120*5
120*5 - getting tired not so good
120*5 - not bad for a last effort but a bit messy

Squat deload:

Bar*lots
60*10
100*10
120*8
140*6

WS:

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

Overall okay, some sets I was deep and it flew up, some of them were a grind. I just don't get my body.

Walking lunges:

35*8
35*8
35*8
35*8

Bleurgh.
 
Frustrating session today. Pretty annoyed, frustrated and annoyed and annoyed. :(

Deadlifts:

Deficit warm up:

70*8
100*6
120*6
140*6
160*6

Working sets:

175*4
175*4
175*4
175*4
200*2 - ridiculously easy :cool:
230*1*f - just couldn't get the second rep. :mad: 230 flew up nicely, really well. The second rep I just couldn't get the bar off the ground :( Tried again, nothing. ****ing brain. :mad: :(
175*14 - I was so annoyed I just repped the **** out of my dropset.

Pull ups:

10*6
20*6
Just for a giggle and because I was annoyed I wanted to see if I could match my PB:
60*1 - :D
65*1 - New PB. :cool:
25*10 - not bad for a dropset

DB Rows:

50*6
50*6
50*6
50*6
 
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