6 Week Russian Powerlifting Peaking Program

 

3 x 4 x 145kg (2nd set) Soviet Peaking Program

Video taken from the channel: Dempsey Thiele


 

Russian Peaking Program 1RM test on Squat

Video taken from the channel: Dempsey Thiele


 

Program Breakdown | Russian Squat Program

Video taken from the channel: Zack Telander


 

6 Week Soviet Peaking Powerlifting Program Review

Video taken from the channel: GFIT


 

6 Week Russian Bench Press Program Review

Video taken from the channel: GFIT


 

Peaking for a Meet How to Schedule Your Training in the Last Weeks Before Powerlifting/Strongman

Video taken from the channel: Alexander Bromley


 

THE BEST PROGRAM FOR STRENGTH

Video taken from the channel: Silent Mike


July 18, 2018 Steve Shaw. 6 Week Russian Powerlifting Peaking Program. This peaking program was pulled from an interview that John Abdo had with Russian professor Yuri Verhoshansky conducted in 1989.

The first two weeks are relatively moderate. You might feel. This 6 week program is designed to help peak the bench press, squat, or deadlift. It is based on training twice each week: once heavy, once light.

After 6 weeks, it aims to increase your 1 rep max by 5%. It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. It has been described as “intense.”. Overview.

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. It ends with completing two singles at 105% of the lifter’s beginning 1 rep max. Understanding The Six-Week Soviet Peaking Program As the name suggests, the goal of this six-week program is to peak your performance with a number of lifts. Therefore, this program makes a perfect choice for those who are looking to optimize their powerlifting performance.

The program involves training each lift twice per week. Description This is a no nonsense6 week bench press peaking programstyled after the infamousRussian Squat Routine. It is a3 daybench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. 6 Week Soviet Peaking Program This spreadsheet will draft up a 6 week program consisting of two workouts per week (light and heavy days).

It attempts to increase your 1RM by 5% by the end of week 6. This routine was presented to John Abdo by Soviet Weightlifting coach Yuri Verkhoshansky, when Abdo was in the Soviet Union in 1989. The Russian Squat routine is a fairly well known and popular 6 week peaking phase for squats, however it shares some problems with programmes like smolov it’s pretty hard to train other heavy lifts if your doing an intense squatting cycle 3-4x a week. Peaking Powerlifting Program Spreadsheets. Peaking powerlifting programs are designed to help “peak” an athlete’s one rep max (1RM) in preparation for a powerlifting meet. Peaking programs can also be known as tapering programs because the amount of volume is tapered down as the programs progresses.

A few more notes about this program: If you fail on weeks one or two – you don’t know your max and you overestimated it. Silly rabbit. Start the program again and take 20 pounds off your max. Some might scoff at the recommendations down to a.5%.

Don’t get bogged down in the semantics. Basic 6 week russian squat cycle Boris Sheiko Candito-9-Week-Squat-Program 6 Week Soviet Peaking Scott Warman Bench Press Peaking Program Pure Power Mag 16-week Squat Routine Calculator. Five-week Westside Barbell DE box squat cycle.

Maryland Powerlifting 12 Week Bench Program Brad Gillingham inspired.

List of related literature:

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Elite Russian and Bulgarian weightlifters have up to twenty-eight sessions a week.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

Starting from an untrained state, strength gains are greater over the first 24 wk of a 48-wk program compared to the last 24 wk.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

This RT program will have a frequency of 2–3 days/week, 3–4 days/week, and 4–5 days/week for novice, intermediate, and advanced lifters, respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

A 16-week PRT program was delivered to young and old men and women to assess the effectiveness of performing strength training three times per week for 16 weeks to counter sarcopenia (Kosek et al. 2006).

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

Adams K, O’Shea JP, O’Shea KL, Climstein M. The effect of six weeks of squat, plyometric and squatplyometric training on power production.

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

You’d be crazy to jump right into weightlifting with programs like these.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Because of the large variations in intensity and volume that occur with the nonlinear approach, a base resistance training program is performed for 3 to 6 weeks to allow an individual to learn the exercises and recover from any initial muscle soreness.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

The first eight weeks of this program are just body weight, so you don’t need any equipment to perform the first two phases.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

After completing this program, the client should enter into a twoto four-week phase that targets muscular strength.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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47 comments

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  • Roll call! wheres the notification squad?! lets see if we cna get 2k likes!!!! what is yalls current frequency on the main lifts???

  • Anybody know what is Custokebon Secrets about? I hear a lot of people lost tons of weight with Custokebon Secrets (just google search it).

  • Do anybody know about Custokebon Secrets? Does it work? I hear many individuals lost their fat with this popular fat burn diet plan.

  • Hello there, have you thought about this diet plan known as the Fenoboci Diet Plan? My cooworker says it helps people lost plenty of weight. Is that possible? I also read many great review about this diet plan. Thoughts?

  • That’s what I do. Arms after squats. Back after deadlifts etc, it hasn’t affected my strength in any negative way. I am getting the hypertrophy results and I keep adding pounds to my lifts weekly.

  • I personally do 2 strength days and 2 hypertrophy days

    MondayStrength (Pull) 90mins
    TuesdayHypertrophy (Legs) 30mins
    WednesdayHypertrophy (Arms and
    Delts) 90 mins
    ThursdayHypertrophy (Legs) 30mins
    FridayStrength (Push) 90 mins
    SaturdayGame day
    SundayHypertrophy (Focusing on
    Chest, Shoulder and Back
    Weaknesses) 90 mins

    I play football (soccer for you Americans) so a lot of my athletic needs are centred around power so that’s what my strength days are for, I have a couple leg sessions for mobility etc but my legs also get developed on my pull day and on Sunday where I focus on my weaknesses. I’m obviously doing cardio everyday with my team training so my work in the gym is supplementary. I obviously have to have a high caloric intake and lots of rest due to my energy output, hope this helps any other kids to understand what scope we athletes work in to improve at sport in school.

  • Mike! First off love your videos! I think you are Omar are some of the best on youtube! I’m about to dive into this program but noticed an issue on the excel. The deadlift accessory options are listed under squat (for day 1) and the squat accessories are list under deadlift (day 3) Did I somehow download an old version of the excel? Does an updated version exist? Or has no one noticed this? Or maybe I’m just crazy??

  • This is glorious, I been tryin to find out about “maximal strength training exercises” for a while now, and I think this has helped. Have you ever come across Fonmich Strength Smasher (search on google )? Ive heard some super things about it and my colleague got great results with it.

  • How do PEDs factor in this program? Russians and others have relied on them heavily so wouldn’t that effect the affect of their program?

  • You know the phrase we got snowflake from, fight club, was written by a gay man and is about a gay man dealing with his homosexuality

  • I was doing a variation of 5/3/1, where after the main lift I do the opposite lifts (squats for deadlifts, vice versa, bench for oh press, vice versa) for 5×3 at 90% or 5×5 at 80%. For upper body it seems to be good but I think it’s overtraining my lower body. Maybe just do those 1x/week? I’m not too sure how to set up the program now. Also, I do light oly lifting 5×3 for either clean or snatch prior to the main lift of the day, front squat heavy for 5×3 and push press light for 5×3 (and not sure if I should do this before or after the main lifts; playing around w it). After main lifts, i do tons of bodybuilding, and 10-15 mins of HIIT. Could I get anyone’s take on if this is too much, or maybe how to split it up? I think squatting and dl’ing 1x/week is a good start (as I have been having bad low back pain). I just don’t like squatting 1x/week… but I am oly lifting 2x and front squatting either 1 or 2x so it’s give or take.

  • that looks like an awesome gym, first time seeing it. I have just started a new program from Garrett Blevins, in it I am Squat and bench 4 times a week with deadlifts 3 times. 1 day have OHP in it and other accessory work spread over the days

  • Hollllllllllllla Team Smash! Silent Mike representing himself and sponsors with ease! Looking solid bro and thanks for all the great knowledge!

  • Hey Mike. First just wanted to say thanks for all the advice you give out weekly. I messed up my foot doing circuits and now have Acute Planters. Faciatis. Sitting at 5’9″ 260. I will obviously have to drop weight. I will have to use rowing for cardio. Any training advice?

  • I have a little question about ur program. For example it tells me to do Benchpress + Supersets x4. Does it mean to do it in a row ( Bench REST FacePull Rest Lateral Raise Rest Tric Rest..), then a big rest and everything again?

  • Decent video! Also just thought I’d say I’m absolutely loving your 16 week powerbuilding program! On week 4 at the moment and really enjoying it, excited to see what progress I can make on it

  • my program is watching Mike before sleep. I hope this makes me stronger. I think so, cuz it’s full of useful content we all can apply in the gym or outside the gym. thanks Mike and keep up!

  • I question the premise that all general programs work for everyone. For me personally, I can’t make any progress at all without a high frequency, bulgarian-like program. If I squat 2-3 times per week, I’d stall pretty quickly.

  • Silent mike, I love these videos and been a fan for awhile. Thanks for putting out all this content for all of us. I find the information you give very beneficial to myself and my lifts. Thanks alot Mike!

  • Thanks for everything. The programming, the words of wisdom especially train to failure doesn’t convert to gaining strength.

    I especially like these goal reaching videos because you open yourself up to failure, it humanizes you. You take that failure, adapt and overcome. Shit. You started weightlifting 2 weeks ago and already cleaned 100kg.

    On top of that, you’re doing hypertrophy and cutting. Its like watching several shows on one channel. Entertaining and educational.

  • Question: How do you do HIIT on a spin bike? I’ve been adding in just normal steady state cardio for about 20 mins on the spin bike at my gym and it’s pretty boring and time consuming haha.

    p.s. i think the weightlifting series is awesome man! I love learning new shit

  • Was just wondering your thoughts on Korte 3×3? I’ve heard a lot of people bash it for the low percentages, but as a proponent of sub-maximal training I am curious of your take on it.

  • Hey, alot of good videos you are making Alexander! Is it possible to get a video about volum and strength faces towarrads a strongman meet? Lets say 20 weeks out and general how too train when ur main focus is strongman in the off season. That would be awsome,
    thank you in advance. Good luck in your upcumming comp in Columbus! Greetings from Norway

  • Awesome stuff, man!

    Could you make a video on how to do warmup sets for different level athletes and different training goals, like how do you ramp up for 5×5 or 4×8 and for a one rep max?

  • Good luck in Columbus man! Maybe you could make a video or segment defining how YOU divide trainees into beginner, intermediate, advanced. Different coaches use different methods and I’m curious.

    Kill the event!

  • So happy I found your channel awhile back man. Your weight cut video helped me reach my “weigh in weight” for my first year competing. Great tips ����, also good luck in Columbus! We have a few athletes from sask that will be competing there as well. Hoping to make it there next year ����.

  • What about work after the listed work? Like lunges,jumps, tempo squats AFTER what the programs has for the day? Or only on that Thursday as you said?

  • My dude. “Actual intensity” and “Relative Intensity” aren’t the best names. I call them “First-rep intensity” (i.e. % of 1RM) and “Last-rep intensity”.

  • Cheers for this, I have been researching “strength training routines men” for a while now, and I think this has helped. Have you heard people talk about Fonmich Strength Smasher (should be on google have a look )? Ive heard some amazing things about it and my partner got excellent success with it.

  • About to finish a hatch cycle at the end of the month, would love to max and then start this one. How much time should i build in between these cycles? (or in general between cycles?)

  • @Zack Telander  After the AMRAP session and Epley calculation, the last two weeks should be amended, which will change the weight. The predicted 1RM should increase. Is this the 1RM I should be going for on my final session of the program? Or is it the previous 1RM which was calculated prior to the AMRAP?

  • These are all stupid programmes you forgot to tell Zack that these programmes are only for people who takes drugs..training 3 times a week will destroy your legs..this is overtraining.IF you are beginner because your legs are fresh you gain a lot of kilos at the beginnig for 3-4 months but after this point your body can not keep up anymore so you starting to lose strength the more training you do the more strength you lose.For example at the first stage because of fresh legs you can gain 40 kilos in the squat but your legs are getting more and more tired when they get to a point that volume actually destroys muscle because of too many number of reps and not enouph days to recover.Thats why i never search for programmes on internet i create my own programmes with a lot of days of recovery after every session and its working fine.Programmes such Smolov OR anthing else are KILLER programmes only for people who take drugs

  • I can’t praise this program enough! Natural,physical work in my 30s.Been training for more than 10 years. Went from 345 max to 405 max…60 lbs of gain on my squats. I feel way more comfortable and confident on my squating now. Great program!

  • This is a very good program. Can i do bench and squat in the same day? Or maybe is better do in 4 days, squat, bench, squat, bench??

  • Are the percentiles different from your stander 5% bro increase because the weights are calculated in kg?
    Ex: 72%-74% over 70-75%
    Or is for a more manageable progressive overload?

  • I got this program on Casey Butt’s website (weightrainer?). The three times frequency combined with alternating heavy and light days works very well for maintaining good form as the program progressively gets more and more challenging.

  • Cool video, I’m going to start this now… Heard it’s very difficult to complete, interesting you didn’t mention that.
    We’ll see how it goes! Day 1.

  • I did the russian squat program as a beginner. Based on my one rep max of 115 kg I managed to hit 125 kg, making it a progress of 8,7 %. Can’t praise this program enough. I never thought I could squat 3 times per week, as squats are my weak point cause I have these long ass legs. Made me more confident with squats, made me reconsider my belief that I regenerate too slow to be a weightlifter and that my limb lengths etc are not good enough. I mean I’m not quite the weightlifting talent but if you excuse everything with the lack of genetics you’re only gonna be weaker. Now I’m deep into competition prep and it’s raining PRs in every single exercise with the newly acquired leg strength!

  • What do you mean by personal programming? If I support you, then I can get your advice about the programming? Is that what you meant?

  • Great video! And a very helpful tip for beginners wanting to use the program. I prefer this to some of your other videos where you sometimes construct a bit of a straw man to argue against.

  • An obvious answer but I’m guessing while doing this program just stay away from deadlifts the whole time so your legs get enough time to recover. Thanks guys have a good day.

  • As a beginner, could I run this program in perpetuitiy? As in, could I just run both phases and then start over the first phase for a theoretical n cycles (until I no longer made progress)?

  • Good video man. As a beginner, do you think exploring this is worthwhile, or is it more beneficial to just stick to something like a 3/5×5 where you’re slowly adding weight to the bar?

  • The guy with AK is most probably from North Caucasus “republics”. Much closer to azeri / armenian guys (you know, people with -shian and other -ian surnames) than to Russians. Anywhere in Russia but wild Caucasus any non-law-enforcement person with an AK will be immediately arrested and jailed for 2+ years.

  • I just ran the TSA intermediate powerlifting program and had fantastic results, specifically in the bench press in 9 weeks my bench press went from 120kg paused to 135kg paused. Id love an analysis of that program as i think for general strength training it was a very fun, difficult and rewarding program.

  • Have you seen that Torokhtiy has released a program? thinking about giving it a try since I’m pretty much just making it up a I go along at this point XD

  • I’d personally like if you would even not give a precise program maybe guidelines to improve pulling power in the snatch most of all, so drills and exercises that develop streanght in the pull.