heltonvalentini/russian-ss-workout.md Secret

## russian-ss-workout.md

      
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              russian-ss-workout.md
            
          
    #####DAY 1
######Section 1 - Strength-Skill

Overhead press
Bench press

see bottom for progression "strength-skill"
######Section 2 - Strength complex
Bench press

Set 1: 90% of max, HALF bench press x 6 reps
Set 2: 70% of max, bench press with pause 2" from chest on way up, x 6 reps
Set 3: 60% of max, bench press isometric hold 90 deg. x 25-30 sec
Set 4: 60% of max, speed bench press x 6 reps

90-120 seconds of rest between set, perform the series twice (total of 8 sets)
######Section 3 - Hypertrophy
Mechanical drop set

Close-grip bench press x 8-10 reps 10 sec rest
Bench press (same weight) x max reps 10 sec rest
Half bench press (same weight) x max reps

Do 2 such sets
#####DAY 2
######Section 1 - Strength-Skill

Squat
Powerlifting DL

see bottom for progression "strength-skill"
######Section 2 - Strength complex
Squat

Set 1: 90% of max, HALF squat x 6 reps
Set 2: 70% of max, squat with pause 90 degrees on way up x 6 reps
Set 3: 60% of max, squat isometric hold 100 deg. x 25-30 sec
Set 4: 60% of max, speed squat x 6 reps

90-120 seconds of rest between set, perform the series twice (total of 8 sets)
######Section 3 - Hypertrophy
Mechanical drop set

Front squat x 4-6 reps 10 sec rest
Back squat (same weight) x max reps 10 sec rest
Half back squat (same weight) x max reps

Do 1 set
#####DAY 3
######Section 1 - Strength-Skill

Overhead press
Bench press

see bottom for progression "strength-skill"
######Section 2 - Strength complex
Overhead press

Set 1: 90% of strict press max, push press up, eccentric 6 seconds x 6 reps
Set 2: 70% of max, military press with pause at eye level on way up, x 6 reps
Set 3: 60% of max, military press isometric hold forehead level. x 25-30 sec
Set 4: 60% of max, speed bench press x 6 reps

90-120 seconds of rest between set, perform the series twice (total of 8 sets)
######Section 3 - Hypertrophy
Mechanical drop set

Behind neck press x 8-10 reps 10 sec rest
Military press (same weight) x max reps 10 sec rest
Push press (same weight) x max reps

Do 2 such sets
#####DAY 4
######Section 1 - Strength-Skill

Squat
Powerlifting DL

see bottom for progression "strength-skill"
######Section 2 - Strength complex
PL DL

Set 1: 90% of max, from pins below knees x 6 reps
Set 2: 70% of max, DL pause below knees on way up, x 6 reps
Set 3: 60% of max, DL isometric hold above knees x 25-30 sec
Set 4: 60% of max, speed DL x 6 reps

90-120 seconds of rest between set, perform the series twice (total of 8 sets)
######Section 3 - Hypertrophy
Mechanical drop set

Bar shrugs x 8-10 reps (2 sec hold) 10 sec rest
DL (same weight) x max reps 10 sec rest
Half DL (same weight) x max reps

Do 1 set
#####STRENGTH-SKILL SECTION PROGRESSION

Workout 1: 5 x 1 (85%)
Workout 2: 6 x 1 (85%)
Workout 3: 7 x 1 (85%)
Workout 4: 8 x 1 (85%)
Workout 5: 9 x 1 (85%)
Workout 6: 10 x 1 (85%)

Then go back to workout 1 with 10lbs more... the goal is to have all the sets be fairly easy from week to week.
Note that a "workout" is when you do the same two lifts. You have two groups of exercises "overhead press/bench press" and "squat/TBDL"... so you do two workouts for each group per week... DAY 1 would be "workout 1" for the first group... DAY 3 would be "workout 2" for the first group.
I take the "*" in front of the power clean to mean that you are working on learning it. If so I suggest doing a few sets at the beginning of the lower body workouts.
I would do chin-ups at the end of the upper body workouts along with some biceps work if you want, but no more than 10-15 minutes for both combined.
#####DAY 5
Workman Strength

Bench Press
PLDL
Squat