Russin Squat Program For Bodybuilding Success
LAST DAY OF THE RUSSIAN SQUAT PROGRAM
ONE REP MAX TEST
Started with 3 separate 96kgs squats to warm up, made sure they were nice and deep to test the legs. No problems.
2 minutes rest.
Must have put it altogether correctly as 120kgs went back up with no fuss.
3 minute rest.
Added more coal now at 130 kgs. That did make my face go red. I am happy with that squat, no injury and my eyes had not popped out of my head!
I was pleased with that last squat and started to think I should leave it at that. But you do know guys are real stupid so on goes 140 kgs.
At the bar I did start to think about a crash and burn on this. So I walked away...
Found Rammstein's Feuer Frei banged it on the nu metal player and turned the hammer to right...
Cursed myself for being a wimp...
Took to the bar again (by then it was about 5 minute rest) sucked in the big breaths walked out and banged it out, red face, shaking legs and a big fat swear words helped get it back to the rack.
My last attempt in the Russian Squat Program was at 144kgs which plummeted to the safety stops like a rocket despite my attempts to stop it. That made we feel a little light headed. But then that is what the safety stops are for!
I do love my safety stops!!!
End at of the Russian Squat Program 140kgs Start at 120kgs. 20 kgs in around 6 weeks.
Started with 3 separate 96kgs squats to warm up, made sure they were nice and deep to test the legs. No problems.
2 minutes rest.
Must have put it altogether correctly as 120kgs went back up with no fuss.
3 minute rest.
Added more coal now at 130 kgs. That did make my face go red. I am happy with that squat, no injury and my eyes had not popped out of my head!
I was pleased with that last squat and started to think I should leave it at that. But you do know guys are real stupid so on goes 140 kgs.
At the bar I did start to think about a crash and burn on this. So I walked away...
Found Rammstein's Feuer Frei banged it on the nu metal player and turned the hammer to right...
Cursed myself for being a wimp...
Took to the bar again (by then it was about 5 minute rest) sucked in the big breaths walked out and banged it out, red face, shaking legs and a big fat swear words helped get it back to the rack.
My last attempt in the Russian Squat Program was at 144kgs which plummeted to the safety stops like a rocket despite my attempts to stop it. That made we feel a little light headed. But then that is what the safety stops are for!
I do love my safety stops!!!
End at of the Russian Squat Program 140kgs Start at 120kgs. 20 kgs in around 6 weeks.
Russian Squat Summary
So total for Russian squat program was 140kgs. Not quite up to a Double Bodyweight Squat but real damn close.
But I got through it injury free.
My elbows, legs and knees are sore but all still doing things they did before I started the program.
This Russian Squat program is very physically f**king hard and mentally taxing.
To get through it I needed to up my game. At work I missed them like a good freind but got butterflys in my tummy a few hours before training session.
The squat technique and mental resolve needs to be spot on or you will just bounce one off the stops.
I found out little things make a big difference such as:
Breathing correctly as you walk out,
Breathing as you set in the squat,
Pulling the bar apart, pull the sucker hard as you can!
Get your head in the right position,
Get the right nu metal music on the nu metal music player and play it loud.
Bring loads of PMA (Positive Mental Attitude)
If you doubt that bar will go back up for a second it slammed you out big style.
Safety stops are cool!
What Next?
Just about to starting moving into the fine weather in the uk so I should be able to get training out side. So the next report will be on Atlas stone loading.
But I got through it injury free.
My elbows, legs and knees are sore but all still doing things they did before I started the program.
This Russian Squat program is very physically f**king hard and mentally taxing.
To get through it I needed to up my game. At work I missed them like a good freind but got butterflys in my tummy a few hours before training session.
The squat technique and mental resolve needs to be spot on or you will just bounce one off the stops.
I found out little things make a big difference such as:
Breathing correctly as you walk out,
Breathing as you set in the squat,
Pulling the bar apart, pull the sucker hard as you can!
Get your head in the right position,
Get the right nu metal music on the nu metal music player and play it loud.
Bring loads of PMA (Positive Mental Attitude)
If you doubt that bar will go back up for a second it slammed you out big style.
Safety stops are cool!
What Next?
Just about to starting moving into the fine weather in the uk so I should be able to get training out side. So the next report will be on Atlas stone loading.
