Routine for quik (1 Viewer)

[NinjaSauce]

What i used was the "Russian Squat Program" But the beauty of it is that you can plug in any compound lift. Squats, deadlifts, presses... anything you have a large amount of weight on.

And because you need a decent amount to work with, do not use this, and wait until your gains on your current program die, then plug it in.

So... hm... wait a sec, i found a program for you to plug it in online:
http://www.timinvermont.com/fitness/russian.htm

Basically starts with 80% of your 1 Rep max, and builds work capacity with it and maybe a muscle (if you eat for it).

Then starts to cycle in higher intensity (85%, 90%, 95%, 100%) then a new max of 105% (your PR).

I used it to take me from 200kg to 210kg, then i did something random for a couple of weeks (new years), then started again to go from 210 to 220 (last friday). I'm now doing a squat/leg mass cycle (10sets of 5, 3 days a week for 4 weeks! Pain!), and then i will change to a standard PL cycle (4 days a week; squat, rest, heavy press, rest, deadlift, light press/fun, rest).

Now remember... your program is working,

So stick with it, my prior program was only gaining me 2.5kg a fortnight too. And as stated earlier, i went from 150 at the start of the year, to ~200 by the end, a 50kg gain. The best is the simplest, so stick with what you've got.

When you get to level where maximum lifts matter, you start to do specialist lifts too. If you suck at the top, you do heavy lockouts (from a rack), or weak at the bottom (like myself) you do deadlifts while standing on a box, etc.

Good luck!

 

[quik.]

Thanks :]

Yeah I'm gonna be sticking out my current training routine for a while yet, the gains are still coming. I've read about similar programs to this before from a few people pretty serious about powerlifting so I'll definately give it a shot sometime.

 

[NinjaSauce]

Yeah... i should also add. My first squatting session is this week.

Really.

By the end of this week, i will have squatted more than in my last YEAR. I am finally committing to a gym, and not home training, so i now have access to a rack.

Another program you may want to look up is "Westside for Skinny Bastards". The Westside barbell club is a very accomplished powerlifting club, and this program is a modifed approach to their system to add bulk to your build. I haven't really looked at it, or done it, but i hear it is good.

 

[quik.]

I checked out WSFSB and it didn't have enough volume in my opinion, at least not for now. When I get my numbers up to a pretty good place I will probably try a westside template, but until then I'd rather be doing something different.

Did you end up at a Fitness First?

 

[NinjaSauce]

Went today.

I hate them.

I used my 'free 2 weeks' thing from the Men's Health mag. But i still have to sign up as a member, and it just gives me the option to pull out after 2 weeks. All money returned.

So, well, thats a hassle. Took 20 minutes of sitting around pretending to care, and i'll have to remember to 'cancel' at the end.

I think FF has the worst gym atmosphere, plus it was overloaded with people. Chalk was awkward to hide, but i was squatting mostly, so was not too important.

They also need heavier dumbbells.

I'll try and stick out the next couple of weeks, then use my other 2 week membership (maybe at North Sydney, haven't check it out yet). But after that... most likely will end up at North Sydney PCYC.