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A collection of russian powerlifting/strength routines with xls.

El Freako

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Just thought I'd post them up for people to look at since quite a few of us are interested in them or are in the process of doing them.

Smolov Squat Cycle
Apparently a 13 week soul-destroyer. I think you need to be mental to do this one. I'm trying it next year
[

2 spreadsheets:
 
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El Freako

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Smolov Jr
A great 3 week strength builder for exercises such as deads or bench. I did it and added 15kg to my deads and 10kg to my bench. Its not that scary, honest!


Spreadsheet:
 
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El Freako

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Extended Russian Power Routine
Ask Rocky about this one. 9 week cycle training all 3 power lifts.

Spreadsheet:
 
El Freako

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Boris Sheiko Cycles
I'm eager as hell to try these routines. Posted by Tunen originally so ask him about them. Varied cycles for training all 3 lifts.



And here's a T-nation T-Cell Alpha thread with some good discussion regarding Sheiko cycles...


2 Spreadsheets, the first is a 4 week preparatory cycle and the second is a 5 week competition cycle.
 
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El Freako

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Here's a link with lots of different power-routines.


Enjoy!
:xyxthumbs:
 
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_ROBERTiNHO_

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Thank you very much!
 
MarkoKoo

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You power junkie!:keke: Thanks for those programs and links.:tiphat: That extented Russian power routine looks good, i might try it.
 
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philosopher

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Saved, thanks for sharing
 

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co05

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Woohoo, thanks for the find!
 
co05

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Freako, do you know of any good Russian, or American or whatever, strength manuals to read?
 
El Freako

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Anything by EliteFTS is good, pm me your email addy.
 
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