Russian Squat Strength RoutineReport on the Russian Squat Routine experiment.
My Goal for 2011 is Double Bodyweight Squat.
Current bodyweight=75Kg 1RM =120 KG. So I have a good bit to go! I used this Russian Squat Program Generator. I wish I could take credit for that prorgram but sorry it is nothing to do with how-to-bodybuilding.com. I am thinking of working out with the squat routine about every 6 weeks. Hope I can stand the pace! At time of writing this page I had done this Squat workout and kept a log of how it went. This is a summary of the training log... |
Russian Squat Routine Day 1
6 sets 2 reps 96Kgs= hard but doable. To finish off I added 40Kgs to the bar and did a couple of walk outs. That is no squat just walking it back to the start position.
Had some resolve left to Bench Press and do some negative pull ups (which are really ‘let downs’ )
Rest Day
Had some resolve left to Bench Press and do some negative pull ups (which are really ‘let downs’ )
Rest Day
Russian Squats Routine Day 2
6 sets 3 reps 96Kgs= Hard. Started with some minor Doms. Added 40Kgs and did a couple of walk outs. That was me beat and bit wobbly. No extra bench press or let downs tonight. Elbows a sore and stiff.
Rest Day
Rest Day
Russian Squats Routine Day 3
6 sets 2 reps 96Kgs=Very Hard??? Added 40Kgs to do a couple of walk outs. I remember thinking about that warning! If this is that hard the next session was gonna be grim!
Rest Day
Rest Day
Rest Day
Rest Day
Russian Squat Routine Day 4
Today-Day 4, 6 sets 4 reps 96Kgs= F**king Brutal, It was grim and then some! Did not do any walk outs! Felt like I had been in a fight. Where is that hot bath!!! It is only day 4 ***k.
Russian Squat Routine Day 5
Tonight was 6 sets 2 reps 96 Kgs.
No problem with Doms but lower back a little stiff and sore. Slight ache all over and not quite fully recovered after the 2 days. I do hope that is a good sign.
I am only doing the squats and no other exercises other that the warm up, Rotator cuff exercises and warming down. This is so hard I think it will be easy to overtrain.
I swear my body started aching about an hour before getting changed for the gym. That’s your mind saying don’t do this because it is gonna hurt!
Next Session is 6x5. I will need to keep the bucket and the asprin handy for that!!!
Rest Day
Rest Day
No problem with Doms but lower back a little stiff and sore. Slight ache all over and not quite fully recovered after the 2 days. I do hope that is a good sign.
I am only doing the squats and no other exercises other that the warm up, Rotator cuff exercises and warming down. This is so hard I think it will be easy to overtrain.
I swear my body started aching about an hour before getting changed for the gym. That’s your mind saying don’t do this because it is gonna hurt!
Next Session is 6x5. I will need to keep the bucket and the asprin handy for that!!!
Rest Day
Rest Day
This is the Russian squat session I just know is going to be hard.
Tonight was 6 x 6 x 96kg. Nearly half way through the program, this session is crux of the programme for me.
Got set up with drinking of plenty of water today in preparation for this. A big fat protein shake about an hour before, energy shot at about 15 minutes before the start. Used lucozade sport (like Gatorade) before each set.
Slapped some metal in the slot turned the big knob to the right and off on another Russian squatting adventure!
Yes, it was a hard as I expected. I do not know how I got past the last 2 reps.
Lost my control on the breathing. Pulling that bar apart helped it keep it moving at least. I am sure swearing like a TV chef helped as well.
I did nail it but only just.
Shaking and jelly legs to show for it.
Got set up with drinking of plenty of water today in preparation for this. A big fat protein shake about an hour before, energy shot at about 15 minutes before the start. Used lucozade sport (like Gatorade) before each set.
Slapped some metal in the slot turned the big knob to the right and off on another Russian squatting adventure!
Yes, it was a hard as I expected. I do not know how I got past the last 2 reps.
Lost my control on the breathing. Pulling that bar apart helped it keep it moving at least. I am sure swearing like a TV chef helped as well.
I did nail it but only just.
Shaking and jelly legs to show for it.
Over half the way through the Russian Squat Program.
Russian squats routines are f**king hard!
Russian squats going well.
First increase in weight to 5x5 x102 (lucky it was a strong day!) got it all done and dusted without to much trouble. The weight was just right as I just managed to squeeze out the last rep.
On 4x4x108 Russian squats now and going well. Again just managed to move the last one back up. Bit shaky afterwards. Got told off by my lovely wife for swearing a bit to loudly again!
It was a bit easy at 6x2x96 tonight. Hard to believe two or 3 weeks ago it was so very hard. It felt like a warm up. Popped some more coal on making 116 kg and pushed out 3 reps.
On 4x4x108 Russian squats now and going well. Again just managed to move the last one back up. Bit shaky afterwards. Got told off by my lovely wife for swearing a bit to loudly again!
It was a bit easy at 6x2x96 tonight. Hard to believe two or 3 weeks ago it was so very hard. It felt like a warm up. Popped some more coal on making 116 kg and pushed out 3 reps.
This Russian Squat routine works big style.
The hardest Yet!!!
This session of Russian Squats 3x3x114 is by far the hardest yet. Had to back up and eat my words about it being easy in the last session.
Felt a bit sick afterwards this but it soon passed.
4 Russian squat routine sessions remaining.
This time next week it is all over.
Go HERE for the final session and report.
Felt a bit sick afterwards this but it soon passed.
4 Russian squat routine sessions remaining.
This time next week it is all over.
Go HERE for the final session and report.
