Russian dead prog update

Been training three days a week, doing random upper body stuff after the deadlifts. Here's a rough update.

23/9 

Deadlift

171.5*6*2

Bench

116.5*2*3, then decreased weight and increased reps for a few sets

Pull ups

8*8

Incline dumbbell bench

30*5*8

25/9

Deadlift

171.5*6*4

Behind neck press

56*5*8

Cable lat raise

7.5*3*16

Underhand grip lat pulls

superset w:

Single side preacher curls

27/9

Deadlift

171.5*6*2

Super w:

Machine shoulder press

40(per side)*5*8

Incline bench

86*5*8

Super w:

Pull ups

BW*5*7

Rear delt machine flyes

30/9

Deadlift 

171.5*6*5

Superset with:

Machine shoulder press

Face pulls

30*5*12

Super w:

Dips

BW*5*12

Machine chest press

Super w:

Pull ups

2/10

Deadlift

171.5*6*2

Superset with:

Machine press

up to 50 per side *1*12

Klokov press

Up to 51.5*1*10

Incline bench

96*3, 91*5, 86*7, 81*9, 76*11 (yeah don't ask me what i was thinking. i wasn't)

Super w:

Pull ups & seated rows

Cable lat raise 

7.5*3*16

Super w:

Preacher curls

Rear delt cable flyes

5*3*16

Dumbbell curls

16*3*10

5/10

Deadlift 

171.5*6*6

Superset with:

Delt raises

10*6*20

Dips

BW*5*12

Superset with:

Neutral grip lat pulls

55*12, 65*10, 75*8, 65*12, 55*16

Chest press machine

30(per side)*1*20

As you MAY or MAY NOT have noticed, i haven't been doing any leg work at all. strongly feel that its gonna screw up my recovery between deadlift sessions, and my entire back is usually shagged anyway. Can't wait for it to be over though, really miss squatting.

Another thing you might notice is that i've been supersetting my deadlift sets with alot of machine pressing. I like it as i find that it doesnt really affect my recovery rate between pull sets, and its a good way to warm up & pre-exhaust for the upper body work after. 

Lastly, this is the first time in awhile that i've been training only 3 times a week for an extended period of time, but interestingly i don't feel like i'm itching to train during my rest days, or like im gonna get unfit or some shit. 

21/9/13 Legs and more pressing

Front squat
101*6*6

Incline bench
96*3*5
Superset with:
Lat pulls

Delt raises
(8, 10, 12, 14)*12
10*1*20

Rear delt cable flyes
5*3*12

Barbell curls
(21, 26, 31, 36)*12

Face pulls
25*3*12


Wow front squatting the day after deads is really stupid. Felt super slow, the weight felt really heavy. If i do decide to continue front squatting while on the russian dead prog, really gotta just go light, 'grease the groove', that kinda thing. Incline bench felt slow too haha, cause of the shoulder work yesterday. I kinda feel like a huge retard now. perhaps ill do a three day split, meaning on-on-off. first day will be deads and some main pressing movement, and some secondary pulling work, second day will be light front squats, accessory pressing work, and arms and delts.

P.s. this is what i meant by rear delt cable flyes. work like a charm.

20/9/13 Russian deads day 2

Deadlift

171*6*3

Seated dumbbell shoulder press

30*3*10

Superset with:

T bar rows

80*3*8

Behind neck press

56*3*8

Superset with:

Seated cable row

(55, 65, 75, 85)*10

Nothing much today, just some pressing and pulling after the dead sets. Still wondering how structure the rest of my training around the deadlift prog. 

16/9/13 Russian deadz prog day 1

Deadlift
171*6*2

Lat pulls (plate weighted unilateral lp machine)
worked up to 50 (per side)*12

Barbell rows
56*5*12

Neutral grip lat pull
worked up to 85*120

Wide grip seated rows
worked up to 65*12

Single side lat pulls
30*3*12


Started the russian squat prog (but for deads) at jarron's suggestion. Disclaimer: yes, i know pulling at such high frequency (and later in the program), volume and intensity is not the smartest thing i've done, but whatever.

13/9/13 Legs

Paused squat (3 sec)
136*3*4
136*3*3

Squat
111*1*20

Walking lunges
Bar*3*50m

Hamstring curls


Second time paused squatting using a weight around 80% and upwards. Feels really good. But was too shagged to keep cranking out four reps per set haha. Would recommend it to anyone whose squat depth is shit, or has confidence issues when in the hole (or in life, whatever).

12/9/13 Pull

Pendlay rows
96*6*6

Barbell rows
76*4*10

T bar rows
60*4*10

Dumbbell rows
30*4*12

Seated cable rows
65*4*12

Rear delt raise (cable machine)
7.5*4*12

Incline curls
14*9, 8, 8
12*9, 9
9*12
(yeah weird i know. whatever man. )

Rear delt raise (dumbbells)
9*4*10


Tried a very bodybuilding-ish set-rep scheme today for most movements. Really can see why many would consider bodybuilding more 'fun', chasing the pump and shit. I guess changing up my training once in awhile might help me make hypertrophy gains (not even going to go into that convoluted shit about fascia and micro tears etc.)

10/9/13 Push

Bench (with commands)
130*1, 135*0

Paused bench
120*3*3

Seated dumbbell overhead press
32.5*6*6

above sets superset with:
Pull ups
BW*14*7

Incline bench
70*5*8
Superset with:
Single side lat pulldown
30*5*10

Dips
Bw*12, 10, 9, 9


Tried to max out on bench today. Haha the 135 really threw me off guard man. Nevermind, next time. This is the most I've ever attempted. usually stick to weights 120 & under. Gotta bring it up to at least 1.5 times BW man.