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9 week extended russian power program vs sheiko
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casperthegst
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Join date: Mar 2012
Posts: 130

Would it be wise to try and run the 9 week extended russian power program over and over again increasing the weights or would sheiko be a better program to follow sense it is more regulated????

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McDouche
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Join date: May 2011
Posts: 75

I mean, it would work, but i think the squat and deadlift percents are pretty high if you use a true competition 1RM and you're not a beginner.

Either would be fine, as long as you use a reasonable max so that the intensity and volume are something you can recover from.

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HARA
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Join date: Aug 2008
Posts: 543

I tried this routine a while ago and couldn't keep pace...eat a lot and sleep a lot.

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MegaDavo891
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Join date: Mar 2009
Posts: 499

Agreed, definitely worth using conservative maxes so you don't get fried or start losing reps. The volume in the beginning is good for building your technique, though

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daraz
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Join date: May 2005
Posts: 729

Yes, switch between Russian power program and sheiko, when you feel tired do PTP instead.

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casperthegst
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Join date: Mar 2012
Posts: 130

daraz wrote:
Yes, switch between Russian power program and sheiko, when you feel tired do PTP instead.


can you give me more info on PTP

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RampantBadger
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Join date: Aug 2011
Posts: 2218

Read the smolov thread currently at the top of the powerlifting forum, esp re the base mesocycle

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