Russian Bench Routine
It is the routine that the russians used at the 2000 ipf world bench press championships where they took 8 out of 11 gold medals.
Russian bench routine. But like all effective approaches it doesnt work for everyone and it doesnt work forever. Both times i did it i think i failed on the pr. Each major lift is trained twice per week. For powerlifting this involves the bench press squat and deadlift.
Exercise 1 bench press sets. Its a fine approach and has been proven effective by countless lifters. Second like everyone else has said bench is the last thing you need to focus on. Strength exercises workout routines.
Both my brother and i have done the russian bench routine two times. Success is contingent training intensely and following the routine closely. First you need to get up to 195 200 if you are ever going to be a truly lean 181. My best competition bench resulting from this routine has been a 450.
Arch your lower back but. I may write the whole article later but for now i am only posting the routine. The resulting exercise program is intended to increase strength not mass. Most bench press specialization programs will have you benching twice a week.
This should not be used as your only squatting or pressing program over an extended period of time. Grab the bar with a shoulder width grip and squeeze your shoulder blades together. This program was designed before russian athletes were using steroids so dont brush it off as something only a drug using athlete could use. Mang you need to quit worrying about bodyfat percentage etc.
Since im a lazy sack i couldnt be troubled with that. A note about anabolics. The doc file listed percentages only leaving it up to me to do the math and figure out what plates to use. This script will do the math for you and compute your own russian bench press routine which you can print out and take to the gym or frame or line your parakeets cage with.
Good for peaking and preparing for a powerlifting meet. I cannot find it on any website but would love to share so i am going to copy it from the article. 3 ladders lie on the bench and plant your feet firmly. The first weekly workout is more moderate while the second is far.
And when you run out of more standard options its time to call the russians. You can use this program generator to help design your squatting or pressing ie. It ends with completing two singles at 105 of the lifters beginning 1 rep max.
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