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Russian Squat Program

This document tracks a 6-week strength training program using 80-100% of a 175lb 1RM for bench press. It shows sets, reps, actual weight used as a percentage of 1RM, and a relative percentage for each training session across the 6 weeks. Overall, the program progressed from weeks 1 to 4 by increasing volume and intensity before a decrease in weeks 5 and 6 as the participant approached their 1RM.

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fLaming
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141 views4 pages

Russian Squat Program

This document tracks a 6-week strength training program using 80-100% of a 175lb 1RM for bench press. It shows sets, reps, actual weight used as a percentage of 1RM, and a relative percentage for each training session across the 6 weeks. Overall, the program progressed from weeks 1 to 4 by increasing volume and intensity before a decrease in weeks 5 and 6 as the participant approached their 1RM.

Uploaded by

fLaming
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Enter 1RM: 175

Week 1 Sets Reps Actual % Weight Relative %


Session 1 6 2 80% 140 84%
Session 2 6 3 80% 140 86%
Session 3 6 2 80% 140 84%
18 42 80% 5880 85%
Week 2 Sets Reps Actual % Weight Relative %
Session 1 6 4 80% 140 88%
Session 2 6 2 80% 140 84%
Session 3 6 5 80% 140 91%
18 66 80% 9240 88%
Week 3 Sets Reps Actual % Weight Relative %
Session 1 6 2 80% 140 84%
Session 2 6 6 80% 140 94%
Session 3 6 2 80% 140 84%
18 60 80% 8400 87%
Week 4 Sets Reps Actual % Weight Relative %
Session 1 5 5 85% 148.75 97%
Session 2 6 2 80% 140 84%
Session 3 4 4 90% 157.5 100%
15 53 85% 7918.75 94%
Week 5 Sets Reps Actual % Weight Relative %
Session 1 6 2 80% 140 84%
Session 2 3 3 95% 166.25 102%
Session 3 6 2 80% 140 84%
15 33 85% 4856.25 90%
Week 6 Sets Reps Actual % Weight Relative %
Session 1 2 2 100% 175 105%
Session 2 6 2 80% 140 84%
Session 3 1 1 105% 183.75 105%
9 17 95% 2563.75 98%
Sets and Reps Total Vol
66 9240
60
8400
53
42

33 5880

17
18 18 18
15 15
9

Set Reps

Average Actual Intensity


Average Rel
95%

85% 85%
88% 87%
80% 80% 80%
85%
Total Volume Moved
9240
8400
7918.75

5880
4856.25

2563.75

Average Relative Intensity


98%

94%

90%
88% 87%

85%

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