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 25
THURSDAY
1. Sauna, massage—1.5 hours
FRIDAY
1. Speed BP without a pause—50% x 3, 60% x 3, 70% x 3/3
2. Fly with light weights—6/3
3. Sumo SQ—40% x 4/2, 50% x 4/2
4. One-arm dumbbell biceps curl—6/3
SATURDAY
1. Competition style SQ—50% x 3, 60% x 3, 70% x 3, 75% x 3/3
2. Competition style BP—50% x 3, 60% x 3, 70% x 3, 75% x 3/3
3. Dip with a light weight—6/3
4. Back extension—15% x 6/3
WEEK 2
COMPETITION PERIOD
MONDAY
Arrival to the location of the Ukrainian Championship, rest
TUESDAY
1. Competition style BP—50% x 3, 60% x 3, 70% x 3, 75% x 3/3
2. Fly with light weights—6/3
3. Competition style SQ—50% x 3, 60% x 3, 70% x 3/3
WEDNESDAY
1. Push press—20-30% x 3/4
2. Good morning—25% x 4/3
3. Weighted jump with 50% of bodyweight—4/3
THURSDAY
Rest