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#21
02-23-2010, 01:23 AM
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Extended Russian Routine, Week #1, Day #2, Workout #2 Feb. 22th, 2010: Heavy Bench/Light Squat Bench: 6X3 @80% 6X3 w/ 250 Squat: 6X2 @80% 6X2 w/ 335 Easy, felt awesome leg drive on the bench. Squats felt light and fast even after squatting 48 hours ago. Off tomorrow, 1st deadlift day on Wednesday.
__________________
Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter 
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#22
02-24-2010, 06:45 AM
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heavy bench/light squat
bench: 6x3 @ 80% 305x6x3 squat: 6x2 @ 80% 465x6x2 russian twists 30x15 smooth bench. smoother squat. are you sure you want to keep doing this, slick?
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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#23
02-24-2010, 05:19 PM
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Quote:
Extended Russian Routine, Week #1, Day #3, Workout #3 Feb. 24th, 2010: Deadlift Deadlift: 6X3 @80% 6X3 w/ 405 Pullups 2X8 BW ChinUps 1X8 BW Bent Over Row 135-10 155-10 165-8 175-6 Deadlifts felt light and fast. Chest was up, drove the heels, and popped the hips. Felt good. Off tomorrow and Friday and week 2 begins Saturday with heavy squat/light bench.
__________________
Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter
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#24
02-26-2010, 04:42 AM
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deadlift 6x3 @ 80% 465x6x3 pullups bwx15 deadlifts were a little weird after not doing them for 4-5 weeks. i did pullups cause i was bored. your turn, chief.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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#25
02-27-2010, 08:08 PM
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Quote:
Extended Russian Routine, Week #2, Day #1, Workout #4 Feb. 27th, 2010: Heavy Squat/Light Bench Squat: 6X4 @80% 6X4 w/ 335 Bench: 6X2 @80% 6X2 w/ 250 (all reps paused) ChinUps 3X10 w/ BW It was fine, all sets were light. Felt a little out of my groove, possibly because sleep was at a premium the last few days preparing for a Clinical Organ Physiology exam which was yesterday. My squat depth is clearly way to low, I can cut it higher and still easily be below parallel, so trying to reset my motor patterns to do this. But nonetheless all sets were light. Off tomorrow then heavy bench/light squat on Monday.
__________________
Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter
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#26
02-27-2010, 08:17 PM
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Hey Mike i was looking up bulgarian split squats and guess whos video popped up, yours! you got some impressive videos man, those 1 finger pullups and clapping behind the back pushups looked great. I am looking for some exercises to hit my quads, i have looked at the split squats, front squats and hack squats, any suggestions?
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#27
03-01-2010, 05:55 AM
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heavy squat/light bench squat 6x4 @ 80% 465x6x4 bench 6x2 @ 80% 305x6x2 squat was fun. bench was easy. when is this supposed to get tough again? and easy there, tiger. it must be hard not being able to ride the tall people rides.
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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#28
03-01-2010, 06:16 AM
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Quote:
__________________
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
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#29
03-01-2010, 02:58 PM
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So I think im going to start this today. Thing is im kinda of trying to lean up at the same time. If my calories are around maintenance level and im doing 2-3 HIIT sessions a weak along with light sustained cardio 4-5 times a week will the program still be worth while? I know obviously I would get the best gains with a caloric surplus, just looking for some input thanks
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#30
03-01-2010, 09:25 PM
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So I just did the heavy bench light squat workout and it was actually pretty difficult for the first day. Granted I used a pretty short rest time b/t sets.
Bench 215x6x3 Squat 320x6x2 2x8 body weight chins 12 mins HIIT on the elliptical Anyone ever get an annoying pain in your collar bone where it almost feels like you have to crack it or something, it really effected my bench today and was even a pain in the *** during squats holding the bar. So im gonna try doing this routine with cardio built in and see how it goes. Im normally use to having a large caloric surplus while on strength routines, so we'll see how it goes with keeping my cals at a maintenance level if I can't complete the program this way ill either drop my cut, or push this to a further date and do a routine that better suits me becoming lean. Hopefully I can just accomplish a bit of both.
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