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
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SQ/DL LIGHT WORKOUT #1
Start with legally deep squats with your knees wrapped for the familiar 6/3 but with lighter
weights of 60-65%. Then pull competition style for 15/3 with 45-50% 1RM. It is up to you
whether you want to touch and go or pause your reps. Wrist wraps are OK.
Rogozhnikov stresses that in the competition cycle assistance drills play only one role, that of
promoting recovery. Not surprisingly back extensions with a weight held on the chest and reverse
hypers for 20-25/1-2 each fit the bill. The coach lets you freestyle your ab and calf work. I can just
see a stampede to the donkey calf raise machine.
BP HEAVY WORKOUT #1
The Russian expert offers a sample warm-up for a bencher with the best competition result of
200kg in a shirt. An empty bar x 20/2, 60kg x 10/2, 100kg x 5, 125kg x 3, 150kg x 1 all raw.
Then put on your shirt, wrist wraps, and belt and bench 170kg x 2 to a 12-15cm (4.75-6") board.
The work sets, 6/3 again, are board presses as well. Typically the Russkie ladies use 4-7cm (1.5-
2.75") boards and the gents 7-10cm (2.75-4") boards. Russians have learned from Americans,
this is where the shirt stops working and the muscles need to be strengthened. Estimate your 6
RM in the board press and go for it. Adjust the weight up or down if necessary for the next two
sets. Rest for 5-10 min between sets. Lose the shirt and wrap up with the familiar assistance work.
SQ/DL HEAVY WORKOUT #1
Squat in full gear to a box 7-10cm (2.75-4") higher than parallel for 6/3. Rogozhnikov lays out
a sample warm-up for a 250kg squatter. An empty bar x 15/2, 100kg x 8, 130kg x 3, 150kg x 1,
175kg x 1-2. Then the first work set, 230kg x 6, only lightly touching the box. As soon as your
glutes or adductors brush the box—drive up hard. If the weight felt light, increase it for the next
set, say 240kg x 6. If it still feels good, jump again to 250kg for the last set of six.
The Russian expert warns that squat gear, as well as bench shirts, jack up the lifter's blood pressure,
which could lead to health problems. For that reason he reluctantly permits you to reduce
your reps from six, if your blood pressure tends to redline. Even if you don't have this problem,
Rogozhnikov opposes doing more than one rep of parallel squats in full gear because an extra
'squeeze' on your body—a combination of the equipment and the depth—tends to redline the
blood pressure. Raw lifting, anyone? Class, anyone?
The deadlift is next after a minimal warm-up focusing on the traps and on the technique. You
will be pulling from 15-20cm (1/2-2/3') blocks in your competition style for—you guess it—three
sets of six. You will have to figure out the poundage yourself. According to Rogozhnikov, it could
be close to your competition max. You may wear straps but pass on the suit.