[cowsforsale]

Day 1 of rsr witha 1rm set at 180.

60&5
80&5
100&5
120&5
144.5 x 6 x 2

Power cleans. Worked up in triples to 85 for three. Ivanko bar tore my hands apart, bleeding aftewards.

Trying to get in the groove in this new gym. Also, squat STANDS feel so different.

[RawJoh1]

(Original post by cowsforsale)
Day 1 of rsr witha 1rm set at 180.

60&5
80&5
100&5
120&5
144.5 x 6 x 2

Power cleans. Worked up in triples to 85 for three. Ivanko bar tore my hands apart, bleeding aftewards.

Trying to get in the groove in this new gym. Also, squat STANDS feel so different.

What are you doing alongside RSR? Like what's the full plan for the other lifts? Anyway, will be reading and it'll be interesting to see how much you get out of the RSR.

[cowsforsale]

(Original post by RawJoh1)
What are you doing alongside RSR? Like what's the full plan for the other lifts? Anyway, will be reading and it'll be interesting to see how much you get out of the RSR.

Will play it by ear to be honest, will definately factor in some more oh pushing + power cleaning.

I'm running two back to back cycles of this alongside a 12 week deadlift program.

Rsr doesn't look as tough as smolov volume wise, but looks hardish intensity wise.

[Becca]

In to watch.

[cowsforsale]

(Original post by Becca)
In to watch.

Stalker! :3

[u4m1r]

I liked from fat to...less fat better

[Becca]

(Original post by u4m1r)
I liked from fat to...less fat better

I think this title is actually more conspicuous tbh. What an attention-whore cows is.

[cowsforsale]

RSR has been a lot more harder than I thought. Gutted really as 145 isn't and shouldn't be heavy for me.

Can't remember exact workouts but did

Second day
Squats: 145x6x3
Power Cleans: 80x5x3
abs

Third Day
Squats: 145 6x2
Chin Ups 5x5 [Neutral grip?]
abs

Deadlift day
95x10
120x10
130x10
145x8
160x6

and various back exercises
abs

fourth day
Squats: 145x6x4
RDL 100x3x5
abs

Deadlift day was interesting. High volume sets absolutely battered me but top set was peasy. The plan looks horrendous but I'll battle through

Also, bodyweight is down to 87kg.

[cowsforsale]

Squats

Worked up to 145kg 6x2

then did power cleans 83.5x5x3.. easy.

External/internal rotations and finished with some push ups. ab work were pallof presses.

Today

Squats: 145 6x5
Chin Ups 3x6

Face Pulls 45kg 3x8
One handed farmers: 50kg (no chalk or straps - quite happy with this. Was almost running when carrying with my right hand, not so much with the left).

Deadlifts tomorrow :/.

[cowsforsale]

Deadlifts off the ground

95kgx10
120kgx10
135kgx10
150kgx8
165kgx6

Deadlifts off blocks

175kg x3x5

Various back work
Abs
------------------------
Deadlifts off the ground weren't too bad. Doing them off blocks caught me off guard at first, but weren't too hard. Not too sure how high up it was but it was less than the length of a sz 10 converse trainer .

Not too sure whether to go high intensity and/or high volume with the accessory stuff.

[u4m1r]

What is this new routine you're on? How come youre only squatting 145?

[cowsforsale]

(Original post by u4m1r)
What is this new routine you're on? How come youre only squatting 145?

Russian Squat Routine calls for a 3 week volume phase where you squat 80% for different ranges before moving up a notch during the intensity phase.

Doing this alongside a 12 week deadlift program.

[SMed]

In.

[cowsforsale]

Squats
worked up to 145 x 6 x 2 which were harder than I would have wanted. How the **** am I meant to add 10kg to my squat if I'm finding this hard !

Press
50x3x5.. easing myself back into it.

RDL
60x5
100x5
130 x 3 x 5

Chin Ups 3x6

Face pulls 3x6x50kg...I face pull more than I press :/!

----------------------------------------------
Blergh, guy came over and gave me some advise. Really need to force my hips through, also he noticed I twist slightly (i've noticed this too) so I'll need to dial this down. Also have to psyche myself up better, first few sets were very half hearted till my knight came riding in!

[redbuthotter]

is that 2 sets of 6 reps or the other way round? I would RSR would be 6 sets of 2 reps (I may have remembered wrong).

[cowsforsale]

(Original post by redbuthotter)
is that 2 sets of 6 reps or the other way round? I would RSR would be 6 sets of 2 reps (I may have remembered wrong).

6 sets x 2 reps bro.

[redbuthotter]

In that case I dislike your notation bro.

[SMed]

Yeah, that should read 145kg x 2 x 6.

[cowsforsale]

??

I thought it was always sets x reps :/

a la 3 x 5 starting strength esque style.

[redbuthotter]

Doesnt matter too much which way it is.. as long as the number next to the weight represents reps....

Weight x rep x set = set x rep x weight