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
23
FRIDAY
1. Incline BP—50% x 5/2, 60% x 5/3
2. Decline fly with light weights—8/4
3. Reverse grip BP—65 % x 4/5
4. SQ—50% x 4, 60% x 4, 70% x 4, 75% x 4/3, 80% x 3/3
5. Extended DL—30% x 6/4
6. Bodyweight box jump to a 100cm height—5/5
SATURDAY
1. BP with a 3, 2,1 sec pause—50% x 4, 60% x 4, 70% x 3/2, 75% x 3/2, 80% x 3/2
2. Board press—90% x 3/4
3. DL from platform + hang DL—50% x (2+2), 60% x (2+2), 70% x (2+2), 77% x (2+2)/4
4. Leg press—60% x 5, 75% x 5/4
5. Dip—7/2 with a medium weight, 6RM/2
WEEK 3
PREPARATORY PERIOD
MONDAY
1. BP—50% x 5, 60% x 5, 75% x 5/2, 80% x 4/3
2. Narrow grip BP—55% x 4/5
3. Fly with medium weights—7/4
4. Half good morning—30% x 6, 40% x 5/4
5. SQ—50% x 5, 60% x 5, 75% x 4/2, 80% x 3/3
6. Pullover with a medium weight—7/4
TUESDAY
1. Board press—50% x 4, 60% x 4, 70% x 4, 80% x 4, 90% x 3/4
2. Military press—30% x 4, 35% x 3/4
3. Sumo SQ—30-40% x 5/5
4. Weighted jump—(X-10)% x 5, X% x 5/2, (X+10)% x 5
WEDNESDAY
1. Fly with light weights—8/4
2. Dips with a medium weight—7/3
3. BP—50% x 3, 60% x 4, 70% x 5, 75% x 6/5
4. DL from 1'-0.5'-0'—50% x 4, 60% x 4, 70% x 4, 90% x (1+1+2)/4
5. Leg press—60% x 5, 75% x 5/4
6. Decline fly with medium weights—7/4