Monday 18th April 2011
Modified Masters Russian Squat Programme;
1RM=85kg
85kg-15% = 72.25kg(new 1RM for this cycle)
Phase 1 - Volume: 4 weeks, squat twice a week
Workout 1: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 2: 60% x 3, 70% x 2, 80% x 3 x 6 sets
Workout 3: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 4: 60% x 3, 70% x 2, 80% x 4 x 6 sets
Workout 5: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 6: 60% x 3, 70% x 2, 80% x 5 x 6 sets
Workout 7: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 8: 60% x 3, 70% x 2, 80% x 6 x 6 sets
Phase 2 - Intensity: 4 weeks, squat twice a week
Workout 9: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 10: 60% x 3, 70% x 2, 85% x 5 x 5 sets
Workout 11: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 12: 60% x 3, 70% x 2, 90% x 4 x 4 sets
Workout 13: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 14: 60% x 3, 70% x 2, 95% x 3 x 3 sets
Workout 15: 60% x 3, 70% x 2, 80% x 2 x 6 sets
Workout 16: 60% x 3, 70% x 2, 100% x 1, (105% x 1) (110% x 1)
60%=43.35kg...45kg
70%=50.57kg...50kg
80%=57.80kg...60kg
90%=65.02kg...65kg
95%=68.63kg...70kg
100%=72.25kg...75kg
105%=75.86kg...80kg
110%=79.47kg...85kg
I'm going to play with this template for the next 8 weeks as a way of keeping myself driven to train. I always do better following a programme. I've changed some of the %'s to accommodate what weight plates I have at home. I'll be doing some other stuff as well but still no use of the left arm till mid June so I'm limited.
Mick
Ps; Workout 1 done
