May 02 - Bear 7/7/7
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/14 - 9450
BP 135 3/3 - 1215
12990
May 04 - Bear 8/8/7
DL 240 5 - 1200
DL 220 5 - 1100
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3 - 285
16360
May 07 - Bear 8/8/8
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/13 - 8775
BP 135 3/3 - 1215
VP 5/4
12365
May 09 - Bear 9/9/8
DL 245 5 - 1225
DL 225 5 - 1125
DL 170 5/13 - 11050
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/3 - 855
VP 5/2
17830
May 12 - Bear 9
BP 135 5 - 675
BP 175 5 - 875
BP 165 5 - 825
BP 135 5/12 - 8100
BP 135 4 - 540
BP 135 3/5 - 2025
VP 6/2
VP 5/3 = 27
13040
May 14 - Bear 10/10/9
DL 250 5 - 1250
DL 230 5 - 1150
DL 170 5/14 - 11900
MP 130 4 - 520
MP 120 5 - 600
MP 95 5/5 - 2375
MP 95 3/5 - 1425
19220
May 17 - Bear 10/10/10
BP 135 5 - 675
BP 180 5 - 900 - pr
BP 160 5 - 800
BP 135 5/11 - 7425
BP 135 3/5 - 2025
VP 5/2
VP 3/10 - 40
11825
May 19 - Bear 11/11/10
DL 255 5 - 1275
DL 235 5 - 1175
DL 170 5/13 - 11050
MP 130 5 - 650 - 5th rep was push press
MP 120 5 - 600
MP 95 5/4 - 1900
MP 95 3/2 - 570
17220
May 22 - Bear 11/11/11
BP 135 5 - 675
BP 180 5 - 900
BP 170 5 - 850
BP 135 5/14 - 9450
BP 135 3/2 - 810
VP 6
VP 5
VP 3/11 - 44
12685
May 24 - Bear 12/12/11
DL 265 5 - 1325 - pr
DL 245 5 - 1225
DL 170 5/9 - 7650
MP 130 5 - 650 - pr
MP 120 5 - 600
MP 95 5/5 - 2375
13825
May 26 - Bear 12/12/12
BP 135 5 - 675
BP 185 5 - 925 - pr
BP 175 5 - 875
BP 135 5/15 - 10125
VP 7
VP 6
VP 3/10 = 43
12600
Sunday, May 2, 2010
Monday, April 5, 2010
April 2010
April 03 - Bear 1/1/0
DL 205 5 - 1025
DL 185 5 - 925
DL 165 5/12 - 9900
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
14850
April 07 - Bear 1/1/1
BP 155 5 - 775
BP 145 5 - 725
BP 135 5/11 - 7425
BP 135 4/2 - 1080
BP 135 3/2 - 810
10815
April 08 - Bear 2/2/1
DL 210 5 - 1050
DL 190 5 - 950
DL 165 5/13 - 10725
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
MP 95 3/2 - 570
16295
April 10 - Bear 2/2/2
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/5 - 3375
BP 135 4 - 540
BP 135 3/9 - 3645
9110
April 11 - Bear 3/3/2
DL 215 5 - 1075
DL 195 5 - 975
DL 165 5/15 - 12375
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2- 570
18570
April 14 - Bear 3/3/3
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/14 - 9450
BP 135 3 - 405
11405
April 15 - Bear 4/4/3
DL 220 5 - 1100
DL 200 5 - 1000
DL 165 5/16 - 13200
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 4 - 380
MP 95 3 - 285
19490
April 17 - Bear 4/4/4
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/10 - 6750
BP 135 4 - 540
BP 135 3/4 - 1620
10510
April 19 - Bear 5/5/4
DL 225 5 - 1125
DL 205 5 - 1025
DL 165 5/17 - 14025
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/4 - 1900
MP 95 3/3 - 855
20080
April 22 - Bear 5/5/5
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/15 - 10125
BP 135 4 - 540
12265
April 24 - Bear 6/6/5
DL 230 5 - 1150
DL 210 5 - 1050
DL 165 5/18 - 14850
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2 - 570
21145
April 27 - Bear 6
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/15 - 10125
BP 135 3/2 - 810
13260
April 28 - VWC 15:15
16 kilo 6/16
April 29 - Bear 7/7/6
DL 235 5 - 1175
DL 215 5 - 1075
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/2 - 570
16595
DL 205 5 - 1025
DL 185 5 - 925
DL 165 5/12 - 9900
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
14850
April 07 - Bear 1/1/1
BP 155 5 - 775
BP 145 5 - 725
BP 135 5/11 - 7425
BP 135 4/2 - 1080
BP 135 3/2 - 810
10815
April 08 - Bear 2/2/1
DL 210 5 - 1050
DL 190 5 - 950
DL 165 5/13 - 10725
MP 115 5 - 575
MP 105 5 - 525
MP 95 5/4 - 1900
MP 95 3/2 - 570
16295
April 10 - Bear 2/2/2
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/5 - 3375
BP 135 4 - 540
BP 135 3/9 - 3645
9110
April 11 - Bear 3/3/2
DL 215 5 - 1075
DL 195 5 - 975
DL 165 5/15 - 12375
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2- 570
18570
April 14 - Bear 3/3/3
BP 160 5 - 800
BP 150 5 - 750
BP 135 5/14 - 9450
BP 135 3 - 405
11405
April 15 - Bear 4/4/3
DL 220 5 - 1100
DL 200 5 - 1000
DL 165 5/16 - 13200
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 4 - 380
MP 95 3 - 285
19490
April 17 - Bear 4/4/4
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/10 - 6750
BP 135 4 - 540
BP 135 3/4 - 1620
10510
April 19 - Bear 5/5/4
DL 225 5 - 1125
DL 205 5 - 1025
DL 165 5/17 - 14025
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/4 - 1900
MP 95 3/3 - 855
20080
April 22 - Bear 5/5/5
BP 165 5 - 825
BP 155 5 - 775
BP 135 5/15 - 10125
BP 135 4 - 540
12265
April 24 - Bear 6/6/5
DL 230 5 - 1150
DL 210 5 - 1050
DL 165 5/18 - 14850
MP 120 5 - 600
MP 110 5 - 550
MP 95 5/5 - 2375
MP 95 3/2 - 570
21145
April 27 - Bear 6
BP 135 5 - 675
BP 170 5 - 850
BP 160 5 - 800
BP 135 5/15 - 10125
BP 135 3/2 - 810
13260
April 28 - VWC 15:15
16 kilo 6/16
April 29 - Bear 7/7/6
DL 235 5 - 1175
DL 215 5 - 1075
DL 170 5/12 - 10200
MP 125 5 - 625
MP 115 5 - 575
MP 95 5/5 - 2375
MP 95 3/2 - 570
16595
Tuesday, March 2, 2010
March 2010
March 2 - RSR
SDL 235 2/6
BP 155 5
BP 135 5 - 2 second stops
March 4 - RSR
SDL 235 3/6
MP 100 5/2
March 6 - RSR
SDL 235 2/6
MP 115 5/3
MP 115 3
March 9 - RSR
SDL 235 4/6 - 5640 - torn callous
BP 155 6/3 - 2790
BP 135 4 - 2 second stops - 540
8970
March 11 - RSR
SDL 235 2/6
BP 160 6/3
BP 135 5 - 2 second stops
March 13 - RSR
SDL 235 5/6
MP 115 5/2
MP 115 3
March 16 - RSR
SDL 235 2/6
BP 165 6/3
BP 135 5 - 2 second stops
March 18 - RSR
SDL 235 6/6
March 23 - RSR
SDL 250 5/5
BP 165 6/3
BP 135 5 - 2 second stops
Next two workouts I was considerably weaker then hurt my left hamstring/hip. took off 9 days
SDL 235 2/6
BP 155 5
BP 135 5 - 2 second stops
March 4 - RSR
SDL 235 3/6
MP 100 5/2
March 6 - RSR
SDL 235 2/6
MP 115 5/3
MP 115 3
March 9 - RSR
SDL 235 4/6 - 5640 - torn callous
BP 155 6/3 - 2790
BP 135 4 - 2 second stops - 540
8970
March 11 - RSR
SDL 235 2/6
BP 160 6/3
BP 135 5 - 2 second stops
March 13 - RSR
SDL 235 5/6
MP 115 5/2
MP 115 3
March 16 - RSR
SDL 235 2/6
BP 165 6/3
BP 135 5 - 2 second stops
March 18 - RSR
SDL 235 6/6
March 23 - RSR
SDL 250 5/5
BP 165 6/3
BP 135 5 - 2 second stops
Next two workouts I was considerably weaker then hurt my left hamstring/hip. took off 9 days
Thursday, February 11, 2010
February 2010
Feb 2 - Pre RSR
SDL 225 3/3
BP 155 6/3
BP 135 5/2 - 3-5 second pauses
Tri 70 10/2
Delt 30 8-10/2
Feb 04 - Pre RSR
SDL 225 3/5 3375
BP 160 6/3 2880
BP 135 5/2 3-5 second pauses 1350
7605
Feb 06 - Pre RSR
SDL 205 5/5 5125
MP 115 5/3 1725
MP 115 3/3 1035
7885
Feb 09 - Pre RSR
SDL 225 3/5
BP 160 6/3
BP 135 5 - 3-5 second pause
BP 135 3 3-5 second pause
Feb 11 - Pre RSR
SDL 235 3/3
MP 115 5/3
MP 115 3/3
Feb 13 - Pre RSR
SDL - 205 5/5 5125
BP 160 6/3 2880
BP 135 5/2 3-5 second pause 1350
9355
Feb 16 - Pre RSR
SDL 250 3/5
MP 120 5/2
MP 120 3/2
Feb 18 - Pre RSR
SDL 235 3/3
BP 165 6/3
BP 135 5 3-5 second pauses
Feb 21 - Pre RSR
SDL 265 3/3
MP 120 5/2
MP 120 3/2
Feb 23 - Pre RSR
SDL 205 3/5
BP 165 6/3
BP 135 5/2 3-5 second stops
Feb 25 - Pre RSR
SDL 205 3/5
MP 125 3/3
Feb 27 - Pre RSR
SDL 275 1
SDL 295 1
SDL 305 - fail
SDL 225 3/3
BP 155 6/3
BP 135 5/2 - 3-5 second pauses
Tri 70 10/2
Delt 30 8-10/2
Feb 04 - Pre RSR
SDL 225 3/5 3375
BP 160 6/3 2880
BP 135 5/2 3-5 second pauses 1350
7605
Feb 06 - Pre RSR
SDL 205 5/5 5125
MP 115 5/3 1725
MP 115 3/3 1035
7885
Feb 09 - Pre RSR
SDL 225 3/5
BP 160 6/3
BP 135 5 - 3-5 second pause
BP 135 3 3-5 second pause
Feb 11 - Pre RSR
SDL 235 3/3
MP 115 5/3
MP 115 3/3
Feb 13 - Pre RSR
SDL - 205 5/5 5125
BP 160 6/3 2880
BP 135 5/2 3-5 second pause 1350
9355
Feb 16 - Pre RSR
SDL 250 3/5
MP 120 5/2
MP 120 3/2
Feb 18 - Pre RSR
SDL 235 3/3
BP 165 6/3
BP 135 5 3-5 second pauses
Feb 21 - Pre RSR
SDL 265 3/3
MP 120 5/2
MP 120 3/2
Feb 23 - Pre RSR
SDL 205 3/5
BP 165 6/3
BP 135 5/2 3-5 second stops
Feb 25 - Pre RSR
SDL 205 3/5
MP 125 3/3
Feb 27 - Pre RSR
SDL 275 1
SDL 295 1
SDL 305 - fail
Saturday, January 23, 2010
The Verkhoshansky Peaking Plan
| Day 1 | Day 2 | |
| Week 1 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 6 | 65% X 5 |
| Set 4 | 65-70% X 6 | 75% X 5 |
| Set 5 | 65-70% X 6 | 80% x 5 |
| Set 6 | 65-70% X 6 | 80% X 5 |
| Set 7 | 80% X 5 | |
| Set 8 | 75% X 5 | |
| Set 9 | 65% X 6-8 | |
| Set 10 | 50-55% X 8-12 | |
| Week 2 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 6 | 65% X 5 |
| Set 4 | 70% X 5 | 75% X 4 |
| Set 5 | 70-75% X 5 | 80% X 4 |
| Set 6 | 70-75% X 5 | 85% X 4 |
| Set 7 | 85% X 4 | |
| Set 8 | 85% X 4 | |
| Set 9 | 80% X 5 | |
| Set 10 | 70% X 6-8 | |
| Week 3 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 70% X 4 | 75% X 4 |
| Set 5 | 75% X 3 | 85% X 3 |
| Set 6 | 75-80% X 3 | 90% X 3 |
| Set 7 | 75-85% X 3 | 90% X 3 |
| Set 8 | 80% X 5 | |
| Set 9 | 55-60% X 6-10 | |
| Week 4 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 4 | 75% X 4 |
| Set 5 | 80-85% X 3 | 85% X 2 |
| Set 6 | 80-85% X 3 | 90% X 2 |
| Set 7 | 95% X 2 | |
| Set 8 | 75% x 4-6 | |
| Week 5 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 5 | 75% X 3 |
| Set 5 | 75% X 5 | 80% X 3 |
| Set 6 | 85% X 2 | |
| Week 6 | ||
| Set 1 | 45% X 8-10 | 45% X 8-10 |
| Set 2 | 55% X 6-8 | 55% X 6-8 |
| Set 3 | 65% X 5 | 65% X 5 |
| Set 4 | 75% X 3 | 75% X 3 |
| Set 5 | 80% X 2 | 85% X 2 |
| Set 6 | 80% X 2 | 90% X 1 |
| Set 7 | 95% X 1 | |
| Set 8 | 100% X 1 | |
| Set 9 | 102+% X 1 | |
| Set10 | 105++% X 1 | |
RSR
Pre- RSR
Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm
The Russian Squat Routine
(Sets x Reps @ % of 1rm)
Week 1
6 x 2 @ 80%
6 x 3 @ 80%
6 x 2 @ 80%
Week 2
6 x 4 @ 80%
6 x 2 @ 80%
6 x 5 @ 80%
Week 3
6 x 2 @ 80%
6 x 6 @ 80%
6 x 2 @ 80%
Week 4
5 x 5 @ 85%
6 x 2 @ 80%
4 x 4 @ 90%
Week 5
6 x 2 @ 80%
3 x 3 @ 95%
6 x 2 @ 80%
Week 6
2 x 2 @ 100%
6 x 2 @ 80%
Test new 1rm (105%)
Week 1
5 sets of 3 @ 70%
5 sets of 5 @ 70%
5 sets of 3 @ 70%
Week 2
3 sets of 3 @ 75%
5 sets of 3 @ 70%
5 sets of 5 @ 70%
Week 3
5 sets of 3 @ 75%
3 sets of 3 @ 80%
5 sets of 5 @ 70%
Week 4
5 sets of 3 @ 85%
3 sets of 3 @ 80%
3 sets of 3 @ 90%
Week 5
Your choice @ 70%
Your choice @ 70%
Test for new 1 rm
The Russian Squat Routine
(Sets x Reps @ % of 1rm)
Week 1
6 x 2 @ 80%
6 x 3 @ 80%
6 x 2 @ 80%
Week 2
6 x 4 @ 80%
6 x 2 @ 80%
6 x 5 @ 80%
Week 3
6 x 2 @ 80%
6 x 6 @ 80%
6 x 2 @ 80%
Week 4
5 x 5 @ 85%
6 x 2 @ 80%
4 x 4 @ 90%
Week 5
6 x 2 @ 80%
3 x 3 @ 95%
6 x 2 @ 80%
Week 6
2 x 2 @ 100%
6 x 2 @ 80%
Test new 1rm (105%)
Saturday, January 2, 2010
January 2010
Jan 02 2010 - Bear 2/8/8
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
x13 DL x5 165 - 10725
x1 SP x3/5 65 - 520
x1 SP x5 55 - 550
x5 SP x5 45 - 2250
15995
Jan 03 2010 - Bear 3/8/9
x1 DL x5 210 - 1050 - pr
x1 DL x5 190 - 950
x13 DL x5 170 - 11050
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x6 BP x5 135 - 4050
18700
Jan 05 2010 - Bear 4/9/9
x1 DL x5 215
x1 DL x5 195
x9 DL x5 175
x1 SP 0/5 65
x1 SP x5 55
x4 SP x5 45
physically ill
Jan 08 2010 - Bear 5/9/10
DL 220 5 - 1100
DL 200 5 - 1000
DL 180 5/10 - 9000
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/3 - 2025
BP 135 4 - 540
15315 - still have cough
Jan 09 2010 - Bear 6/10/10
DL 225 5 -1125
DL 205 5 -1025
DL 185 5/9 -8325
MP 95 5/6 - 2850
13325
Jan 11 2010 - Bear 7/10/11
DL 230 5 - 1150
DL 210 5 - 1050
DL 190 5/9 - 8550
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/5 - 3375
16075
Jan 13 2010 - Bear 8/11/11
DL 235 5 - 1175
DL 215 5 - 1075
DL 195 5/9 - 8775
SP 55 5/2- 1100
SP 45 5/4 - 1800
13925
Jan 15 2010 - Bear 9/11/12
DL 240 5 - 1200
DL 220 5 - 1100
DL 200 5/8 - 8000
BP 180 3 - 540
BP 155 5 - 775
BP 135 5/5 - 3375
14990
Jan 18 - Bear 10/12/12
DL 245 5 - 1225
DL 225 5 - 1125
DL 205 5/7 - 7175
MP 100 5/7 - 3500
12975
Jan 20 - Bear 11/13/12
DL 250 5 - 1250
DL 230 5 - 1150
DL 210 5/7 - 7350
MP 105 5/6 - 3150
12900
Jan 23 - Bear 12/14/12
DL 260 5 - 1300 - pr
DL 240 5 - 1200
DL 210 5/3 - 3150
DL 205 5/2 - 2050
MP 110 5/3 - 1650
MP 100 5 - 500
MP 95 5 - 475
10325
Jan 26 - Pre RSR
SDL 205 3/5
BP 155 6/3
Tri 70 8-10/2
Delt 30 8-10/2
Jan 28 - Pre RSR
SDL 205 5/5
BP 155 6/3
Tri 70 10/2
Delt 30 8-10/2
Jan 30 - Pre RSR
SDL 205 3/5
MP 110 5/6
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
x13 DL x5 165 - 10725
x1 SP x3/5 65 - 520
x1 SP x5 55 - 550
x5 SP x5 45 - 2250
15995
Jan 03 2010 - Bear 3/8/9
x1 DL x5 210 - 1050 - pr
x1 DL x5 190 - 950
x13 DL x5 170 - 11050
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x6 BP x5 135 - 4050
18700
Jan 05 2010 - Bear 4/9/9
x1 DL x5 215
x1 DL x5 195
x9 DL x5 175
x1 SP 0/5 65
x1 SP x5 55
x4 SP x5 45
physically ill
Jan 08 2010 - Bear 5/9/10
DL 220 5 - 1100
DL 200 5 - 1000
DL 180 5/10 - 9000
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/3 - 2025
BP 135 4 - 540
15315 - still have cough
Jan 09 2010 - Bear 6/10/10
DL 225 5 -1125
DL 205 5 -1025
DL 185 5/9 -8325
MP 95 5/6 - 2850
13325
Jan 11 2010 - Bear 7/10/11
DL 230 5 - 1150
DL 210 5 - 1050
DL 190 5/9 - 8550
BP 175 5 - 875
BP 155 5 - 775
BP 135 5/5 - 3375
16075
Jan 13 2010 - Bear 8/11/11
DL 235 5 - 1175
DL 215 5 - 1075
DL 195 5/9 - 8775
SP 55 5/2- 1100
SP 45 5/4 - 1800
13925
Jan 15 2010 - Bear 9/11/12
DL 240 5 - 1200
DL 220 5 - 1100
DL 200 5/8 - 8000
BP 180 3 - 540
BP 155 5 - 775
BP 135 5/5 - 3375
14990
Jan 18 - Bear 10/12/12
DL 245 5 - 1225
DL 225 5 - 1125
DL 205 5/7 - 7175
MP 100 5/7 - 3500
12975
Jan 20 - Bear 11/13/12
DL 250 5 - 1250
DL 230 5 - 1150
DL 210 5/7 - 7350
MP 105 5/6 - 3150
12900
Jan 23 - Bear 12/14/12
DL 260 5 - 1300 - pr
DL 240 5 - 1200
DL 210 5/3 - 3150
DL 205 5/2 - 2050
MP 110 5/3 - 1650
MP 100 5 - 500
MP 95 5 - 475
10325
Jan 26 - Pre RSR
SDL 205 3/5
BP 155 6/3
Tri 70 8-10/2
Delt 30 8-10/2
Jan 28 - Pre RSR
SDL 205 5/5
BP 155 6/3
Tri 70 10/2
Delt 30 8-10/2
Jan 30 - Pre RSR
SDL 205 3/5
MP 110 5/6
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