A collection of russian powerlifting/strength routines with xls.

[El Freako]

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
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2 spreadsheets:

 

[El Freako]

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!

Smolov Squat Routine - FAQ - wkak.net

How long does the program last? The program generally lasts for 6 weeks that is if you plan to do the standard three workouts per week. You can opt to go for an 8-week program wherein you would be working out 2x per week. The choice among the 2 options truly depends on how fast ... Read more

www.wkak.net

Spreadsheet:

 

[El Freako]

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

Spreadsheet:

 

[El Freako]

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.

 

[El Freako]

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


Enjoy!

 

[_ROBERTiNHO_]

Thank you very much!

 

[MarkoKoo]

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

 

[philosopher]

Saved, thanks for sharing

 

[tim290280]

reppage!!!

 

[El Freako]

More powerlifting resources, strangely enough from BB.com.

 

[co05]

Woohoo, thanks for the find!

 

[jonathan]

thx ^^

 

[bigdan]

Thanks!

 

[co05]

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

 

[El Freako]

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