Extended Russian Power Routine

1RM Squat Bench Deadlift 500 350 450 Monday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench 6x2x400 6x3x280 6x2x400 6x4x280 6x2x400 6x5x280 6x2x400 6x6x280 6x2x400 5x5x300 6x2x400 4x4x315 6x2x400 3x3x335 6x2x400 2x2x350 6x2x400 1x1x370 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Wednesday Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift 6x3x360 6x4x360 6x5x360 6x6x360 5x5x385 4x4x405 3x3x430 2x2x450 1x1x475 Friday Smallest increment 5

Tips:

I don't do much of assistance work, but if you have the energy after training, throw in some assistance work (lats, dips, shoulder presses etc.) If you are a sumo deadlifter, start the cycle with traditional deadlift. At fifth week replace traditional deadlift with sumo deadlift.

n Power Routine

Friday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench Squat Bench 6x3x400 6x2x280 6x4x400 6x2x280 6x5x400 6x2x280 6x6x400 6x2x280 5x5x425 6x2x280 4x4x450 6x2x280 3x3x475 6x2x280 2x2x500 6x2x280 1x1x525 6x2x280

shoulder presses etc.)

e with traditional deadlift.