Russian Squat program

[John19]

I've decided to have a crack at the Russian Squat program but im unsure as to whether or not I should include some additional lifts (Im thinking of power cleans and military press). I got the impression that the program was tough enough without adding additional exercises. What do you think?

 

[BiggT]

You should do other things besides just squatting. You just can't push them hard. I would do some type of upper body press, maybe dips too, keep doing plenty of ab work.

I wouldn't pull from the floor, but that's just me. If I were do do this program and keep cleaning, I might work from the high hang. I'd most likely get my pulling from chins and rowing though.

During the unloading phases, you're advised to lift explosively, so I would clean then.

Remember this is a cycle to build your slow, raw strength.

If you run it, I'd love to see a journal, I toyed with the idea a couple months ago of doing it, but I didn't want to put the cleans on the back burner.

 

[blut wump]

Echo on the encouragement for a journal. I started this program and gave up in the first session and would like to think that I might try again this year.

 

[John19]

Cheers. I'm going to include rows, military press and dips but not go too heavy. I really need to focus on squats since they're my weakest lift by far. I've never done any serious ab work before so which exercises do you think would be the most beneficial?

 

[Cynical Simian]

I've never done any serious ab work before so which exercises do you think would be the most beneficial?

Decline sit-ups, adding weight as needed. Needsize's ab exercise is another good one: it's basically a decline sit-up where you stop halfway down, hold for a 5-count, then come back up.

Also, here's another vote for starting a journal if you do the program.

 

[BiggT]

Yep, abs are a must for anyone. Functional abwork that is, not gay crunches. Needsizes ab routine is great, decline situps, add weight if need be, and other than that, hanging knee raises are okay....just something functional with a good range of motion that keeps you consistent.

I am not a big proponent of people other than advanced lifters addressing weak areas (as I feel before this point if the weight is too heavy, it is just too damn heavy, all you have to do is get stronger in a legit rep range and keep adding weight to the bar) however, abs are one area that will hold everyone back if they are neglected.

 

[kiloamp]

I've decided to have a crack at the Russian Squat program but im unsure as to whether or not I should include some additional lifts (Im thinking of power cleans and military press). I got the impression that the program was tough enough without adding additional exercises. What do you think?

Yes, the squat routine is very demanding and you'll want to take it easy on pretty much everything else but squats. It's only 6 weeks long but it is a very demanding 6 weeks.

Remember, it is important not to miss a single rep. when doing the squat routine so be honest with yourself on your starting strength. Good luck and keep us updated on your progress. Also, see if you can convince someone else to do it with you. It really helps having a partner who knows what you're going through especially on the 6x6 @ 80% and 5x5 @ 85% workouts. You'll be amazed with yourself that you are able to complete reps that only a few days before you would have found impossible. Awesome routine.

 

[Illuminati]

I've decided to have a crack at the Russian Squat program but im unsure as to whether or not I should include some additional lifts (Im thinking of power cleans and military press). I got the impression that the program was tough enough without adding additional exercises. What do you think?

wouldn't include any other compound lifts with the routine. its already brutal as is.

dont know if you have this or not, but its a calculator, that will tell you how much you should do on each day.

http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.html