Russian Bench Program

Once heavy once light. The resulting exercise program is intended to increase strength not mass. The cast iron strength bench blast is a 9 week volume based programme that uses perplin s chart and the intensity by number of lifts devised by hristo hristov in 2005.

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Russian strength program generator.

Russian bench program. This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine it is a 3 day bench press program that accumulates volume around 80 to 85 of a lifter s 1 rep max before tapering down volume and increasing intensity. Each major lift is trained twice per week. After 6 weeks it aims to increase your 1 rep max by 5. As one russian axiom goes.

As you can probably tell these versions 29 30 31 and 32 of the sheiko training program were clearly designed with the specific purpose of preparing an athlete for competition through the use of periodization principles first noted by soviet scientist l p matveyev after studying why some russian athletes performed well during the 1952 and 1956 olympics while others performed poorly. See the 1 men s multivitamin what is smolov jr. The name smolov comes from sergey smolov who is known as the russian master of sports. Up your training frequency.

You can use this program generator to help design your squatting or pressing i e. This 6 week program is designed to help peak the bench press squat or deadlift. If you want to bench more you have to bench more in other words the more you bench press the better and stronger you will get at it. This should not be used as your only squatting or pressing program over an extended period of time.

Doing the typical pyramid sets of 12 10 8 and 6 reps as many do isn t going to unstick it. This program was designed before russian athletes were using steroids so don t brush it off as something only a drug using athlete could use. It ends with completing two singles at 105 of the lifter s beginning 1 rep max. Before we go into the 9 week programme let us discuss briefly preplin s chart and hristov s inol.

Strength exercises workout routines. I ve got a modular plan that can help you a get lot closer to being as strong as you look in just a few weeks. It was designed by soviet coach yuri verkhoshansky and described to john abdo who brought it back to the usa. For powerlifting this involves the bench press squat and deadlift.

It is based on training twice each week. I m constantly shocked by how little people who complain about a weak bench actually perform the exercise. Frequent performance of lifts in essence teaches your body to do the lift more efficiently thus making you stronger. There are many methods for improving your bench press but by far one of the most effective is the smolov jr bench press program.

For most guys the bench press stalls somewhere between 225 and 315 pounds. That rep scheme may be for building mass but to add plates you need to practice lifting heavy for 1 rep only this is how you prepare your body for the stress of a max lift. Build your own bench program. Here are the essentials.