Power to the People Professional_ How to Add 100s of Pounds to Your Squat, Bench,and Deadlift with Advanced Russian Techniques ( PDFDrive )

CHAPTER
I: TOTAL
Like many of his Eastern European colleagues, Kotendzha prescribes powerlift variations with
pauses and varied speeds. Some of them need to be explained.
BP WITH 3 STOPS ON THE WAY DOWN
On descent, pause at your sticking point, then 2-3 inches lower, and finally on your chest.
BP WITH 3 STOPS ON THE WAY UP
Make the same stops, but on the way up.
BP WITH 1, 2, 3, 4 SEC PAUSES
Pause on your chest for 1 sec on your first rep, 2 on your second, etc. Obviously, if a set calls for
a double, you will not make it to 4 sec.
BP WITH 3, 2, 1 SEC PAUSES
Start with a 3 sec pause. It is not clear what to do with a set of four reps. Perhaps add another
1 sec pause.
3 STOP DL + SPEED DL + NEGATIVE
Start pulling and stop one inch off the platform. Then stop just below the knees. Then at the
sticking spot (assuming the top end is your problem). Don't lock out but lower the bar. After a
pause on the platform pull explosively in your competition style. Take 3 to 5 sec to lower the barbell.
That was one rep.
If the plan reads (2+2+1), it means two reps with stops followed by two speed pulls and chased
down with one negative.
DL FROM 30CM—15CM—OCM (1'—0.5'—0')
Put each end of the barbell on two half-foot tall blocks stacked on top of each other. Russians
prefer wooden or rubber blocks to power racks because the former are easier on the hands and the
bar is not bent at the beginning of the pull. Plus the deads feel more real.
The athlete begins his pulls. Once he has lifted his last prescribed rep from the higher elevation,
two assistants immediately pull out one block from each side. The lifter now pulls with the plates
half a foot, instead of one foot, off the deck.
The assistants remove the remaining blocks and the pulls are now done off the platform.
'50% x 4' means four pulls from 12", four pulls from 6", and four pulls from the platform done
back to back. If the reps are specified in brackets, they refer to each stage. For instance, '85% x
(2+2+1) calls for two pulls off high boxes, two pulls off low boxes, and one pull off the floor.