If you are looking out for a comprehensive training program to improve your performance on the competition lifts, then you have landed at the right page. In this Russian workout guide you will learn about the Extended Russian Power Routine. The effectiveness of this Russian powerlifting routine has been backed up by professionals who swear by its potential. This routine is capable enough to substantially increase the weights lifted by you on the competition lifts thereby making you stronger on one hand and enhancing your performance on the other hand. What is this routine all about and what training protocol does it follow? Let’s have a descriptive rundown about the same.
Extended Russian Power Routine
The Extended Russian Power Routine is surely one of its kind with its main focus on improving the competition lifts. It is an extended version of the Russian Squat Routine. It extends for upto 9 weeks unlike the Russian Squat Routine that only take 6 weeks. This Russian powerlifting program trains all the three of your competition lifts squat, bench press and deadlift.
The training protocol under the Extended Russian Power Routine targets to train your competition lifts by following a high intensity approach. This training routine also promotes recovery and recuperation in an apt manner so that you can give your 100% to each training session and that too without running the chances of a potential injury caused due to over-training or excessive muscular stress.
- The Extended Russian Power Routine extends for upto 9 weeks. In those 9 weeks you train three days in a week.
- Following this training protocol, you will be training every alternate day of the week. For instance, if you begin your training on Monday, you would be training on Monday, Wednesday and Friday.
Just make sure that you don’t hit the gym on three consecutively occuring days. This will not allow your muscles to recover properly from the high-intensity approach of this routine and it can also stall your progress.
Owing to the high intensity approach of this Russian lifting program, it is advisable that while being on this workout routine, you make proper provisions for your rest and recuperation in order to ensure that you get the most out of this training plan.
The basic breakdown of the Extended Russian Power Routine is quite simple and comprehensive. Have a look at the below-mentioned table.
Light squat / Heavy bench press
Heavy Squat / Light bench press
You might be noticing that you train the deadlifts only once a week unlike the squats and bench press that are trained twice a week with heavy and light days. The reason behind this is that when it comes to deadlifts, all the major muscles of both your upper body and lower body are stressed and trained. The high intensity approach of this workout routine makes deadlifting once a week sufficient enough for your overall strength gains. On the contrary heavier and lighter days are kept in the routine for squats and bench press so that both your fast twitch and slow twitch muscle fibers get trained effectively. It also helps in reducing excessive muscular fatigue and breaking plateaus.
It is also recommended that while following this training routine you should fit in your deadlifting session in between your heavy and light squat days. This facilitates that you won’t have a lighter day for the deadlifts. You must also keep in mind that since squats and bench press are being trained on the same day, one of them must be performed with heavier weights and the other one must be performed with lighter weights.
This workout plan is complete in itself but even if you want to train your assisting muscles you can put in some dips, pull-ups, overhead presses etc. However, these are not compulsory.
Extended Russian Power Routine Spreadsheet
The Extended Russian Power Routine spreadsheet presented over here ensures that you don’t get confused about how much weight you should ideally be lifting on each lift. This excel sheet has been designed with a Monday/Wednesday/Friday split pattern. You can adjust your days as per your convenience. Just make sure to include a day of rest between two consecutive training sessions.
Russian Squat Program
Smolov Squat Program
20 Sheiko Program Spreadsheets & Templates
In the given template your 1 RM weight on squat, deadlift and bench press is considered as 100 kg. This google sheet can further be understood more clearly from the below-mentioned bullet points:-
- You would be having a heavy day and a light day for both bench press and squats.
- Your heavy day for both squats and bench press must not coincide. The same thing applies for light days as well.
- If you perform your deadlifts in the sumo stance, switch it up with the conventional ones. Then from the 5th week onwards switch the conventional deadlifts to sumo deadlifts.
- You won’t be performing more than 6 sets of any lift while being on this program.
- Since this workout program is power oriented, you won’t be performing more than 6 reps on any lift.
- The weights that you choose for your lifts need not be too heavy to obstruct in completion of the prescribed number of reps. But at the same time they should not be too light to let you perform more than 6 reps on each lift. The spreadsheet presented here will let you know about what percentages of weight you must proceed with depending on your 1 RM on squats, deadlift and bench press.
- You can choose to throw in some assistance work if you like after your training session. However, it is not mandatory.
If you are a competitive powerlifter, the Extended Russian Power Routine can serve you pretty well. It prioritizes the training of the three competitive lifts for a period of 9 weeks. You can expect to experience an increase in the weight that you earlier lifted on these lifts along with making some size gains.
Hepburn Method Powerbuilding Program
531 BBB Spreadsheets
Texas Method Workout Program
Smolov Jr Program Spreadsheets