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

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I: TOTAL
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BP HEAVY WORKOUT #3
Work up to shirted 1RM on a 7-10cm (2.75-4") board. From your 6RM weight keep adding
10kg to the bar until you have reached your max, then ideally do another one or two singles with
the same max weight. When you are ready to tap out, wrap up with a 'finishing' set—a term awkwardly
translated from English. An example of a 'finisher' is 150-155kg x 8-10RM for a 200kg
bencher. Assistance.
SQ/DL HEAVY WORKOUT #3
Competition squat in full gear for 4-5 singles with approximately 90%. If this weight, calculated
based on the last meet's max, feels light don't be afraid to add a little but do not max out.
Have your training partner call out commands, as in a meet. This workout will build confidence
for the big day.
Suited up, competition deadlift 85-90% for 3-4 singles. Add weight if it feels light. Give yourself
"a shakeup for adaptation" without going all out.
Assistance.
BP LIGHT WORKOUT #4
The same as the bench light workout #3.
SQ/DL LIGHT WORKOUT #4
Wrap your knees and squat 60-65% x 6/3 to parallel. Then pull in full gear. 6 singles with 60-
65% emphasizing speed and technique. Assistance.
BP HEAVY WORKOUT #4
In a shirt, wrist wraps, and belt work up to four to five singles or doubles, 1-2/4-5, with near
limit weights to a 2.5-3.5cm (1-1.5") board. The Russian coach warns to be conservative about
sets and reps in a geared bench. Too many of the former punish the tendons and ligaments and too
many of the latter make the blood pressure jump.
Assistance.