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

CHAPTER
WEEK 1
FOUNDATION PERIOD
MONDAY
1. BP—50% x 4, 60% x 4, 70% x 4, 75% x 4/4
2. Narrow grip BP—50% x 4/4
3. BP—a light weight x 8/4
4. Board press—85% x 4/4
5. Good morning—30% x 6/4
6. SQ—50% x 4, 60% x 4, 70% x 4, 75% x 4/4
7. Dip with a light weight—8/4
TUESDAY
1. BP with 3 stops on the way down—50% x 3, 60% x 3, 70% x 3, 75% x 3/3
2. Push press—30-40% x 3/4
3. Sumo SQ—50% x 5/5
4. Extended DL—30% x 6/5
5. Weighted jump—(X-10)% x 5, X% x 5/5
WEDNESDAY
1. BP—50% x 4, 60% x 4, 70% x 4, 72.5% x 4/2, 75% x 3/2, 77.5% x 2/2
2. Medium grip BP—55% x 4/4
3. Fly —7/4
4. 3 stop DL + speed DL + negative—50% x 2, 60% x 2, 65% x 1, 72.5% x 2/4
5. BoxSQ—55% x4/4
6. Reverse grip BP—50% x 4, 60% x 4, 65% x 4/3
THURSDAY
1. Running—400m/2 in lOmin
2. Sauna, massage—2 hours
FRIDAY
1. 45 degree incline BP—40% x 4, 50% x 4, 60% x 4, 65% x 3/4
2. BP with 3 stops on the way up—60% x 3/4
3. Decline fly—8/4
4. SQ—50% x 4, 60% x 4, 70% x 4, 77.5% x 4/4
5. Half good morning—30-40% x 5/4
6. French press with a light weight—8/4
7. Biceps curl with a light weight—8/4