Olympic Weightlifting Resource

Russian Strength Routine
This a Russian Strength Routine based on percentages. What you will need to do is to find out your 1RM (Repetition Maximum) for your desired exercise and in each day take that 1RM and multiply it by the percentage and that is the weight you will do for that day. For example, if you squat 300lbs take 300x0.8 = 240lbs and you will squat 240lbs for 6 sets and 2 reps and follow the 1RM x the percentage for each day to figure out your desired weight. This routine is probably most commonly used for squatting, however it can be applied to other compound exercises too. This routine is rather exhaustive so it is best to use it for only one exercise, simply meaning do not try to use this for squats and deadlifts or other compound at the same time. You can print this out and carry to the gym if you would like, Happy Training.

Russian Strength Routine
1 RM=______ Day 1 Day 2 Day 3
Week 1 ______ 6x2 (80%) ______ 6x3 (80%) ______ 6x2 (80%)
Week 2 ______ 6x4 (80%) ______ 6x2 (80%) ______ 6x5 (80%)
Week 3 ______ 6x2 (80%) ______ 6x6 (80%) ______ 6x2 (80%)
Week 4 ______ 5x5 (80%) ______ 6x2 (80%) ______ 4x4 (90%)
Week 5 ______ 6x2 (80%) ______ 3x3 (95%) ______ 6x2 (80%)
Week 6 ______ 2x2 (100%) ______ 6x2 (80%) ______ NEW 1RM (105%)