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

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%)

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

December 09

Tue Dec 1 - PTTP 6/3/9
SDL x5 210
SDL x5 190
BP x4 170
BP x5 155
TGU x2 70
RP x2 315
RP x2 315

Fri Dec 4 - PTTP 7/4/9
SDL x5 205
SDL x5 185
SP x4/5 55
SP x5 45

Sat Dec 5 - PTTP 8/5/9
SDL x5 210
SDL x5 190
SP x4/5 55
SP x5 45
RP x2 315
RP x2 335

Mon Dec 7 - PTTP 9/5/1
SDL x5 215
SDL x5 195
BP x5 155
BP x5 135

Tue Dec 8 - PTTP 10/6/1
SDL x5 220 - bad
SDL x5 200
SP x5 55
SP x5 45
RP x2 335 - 2nd bad
RP x2 315

Wed Dec 9 - Bear 1/0/1
x1 DL x5 190 - 950
x1 DL x5 170 - 850
x12 DL x5 150 - 9000
x1 BP x5 155 - 775
x1 BP x5 135 - 675
x5 BP x5 115 - 2875
15125

Thu Dec 10 - Bear 2/1/1
x1 DL x5 195 - 975
x1 DL x5 175 - 875
x10 DL x5 155 - 7750
x1 SP x4/5 55 - 495
x1 SP x5 45 - 450
x4 DP x5 35 1400
11945

Sat Dec 11 - Bear 3/1/2
x1 DL x5 200 - 1000
x1 DL x5 180 - 900
x11 DL x5 160 - 8800
x1 BP x5 155 - 775
x1 BP x5 135 - 675
x5 BP x5 115 - 2875
15025

Sun Dec 12 - Bear 4/2/2
x1 DL x5 205 - 1025
x1 DL x5 185 - 925
X11 DL x5 165 - 9075
x1 SP x5 55 - 550
x1 SP x5 45 - 450
x6 DP x5 35 - 2100
14125

Mon Dec 13 - Bear 5/2/3
x1 DL x5 210 - 1050
x1 DL x5 190 - 950
x9 DL x5 170 - 7650
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
14750

Wed Dec 15 - Bear 6/3/3
x1 DL x5 215 - 1075
x1 DL x5 195 - 975
x9 DL x5 175 - 7875
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x4 SP x5 45 - 1800
x1 DP x5 35 - 350
13115

Thu Dec 16 - Bear 7/3/4
x1 DL x5 220 - 1100
x1 DL x5 200 - 1000
x9 DL x5 180 - 8100
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
15300

Sat Dec 18 - Bear 8/4/4
x1 DL x5 225 - 1125
x1 DL x5 205 - 1025
x7 DL x5 185 - 6475
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x4 SP x5 45 - 1800
11465

Sun Dec 19 - Bear 9/4/5
x1 DL x5 230 - 1150
x1 DL x5 210 - 1050
x7 DL x5 190 - 6650
x1 BP x5 160 - 800
x1 BP x5 140 - 700
x6 BP x5 120 - 3600
13950

Mon Dec 21 - Bear 10/5/5
x1 DL x5 235 - 1175 - pr
x1 DL x5 215 - 1075
x8 DL x5 195 - 7800
x1 SP x4/5 60 - 540
x1 SP x5 55 - 500
x4 SP x5 45 - 1800
12890

Wed Dec 23 - Bear 11/5/6
x1 DL x5 240 -1200 - pr
x1 DL x5 220 - 1100
x7 DL x5 200 - 7000
x1 BP x5 165 - 825
x1 BP x5 145 - 725
x8 BP x5 125 - 5000
15850

26 Dec 2009 - Bear 12/6/6
x1 DL x5 245 - 1225 -pr
x1 DL x5 225 - 1125
x7 DL x5 205 - 7175
x1 SP x4/5 60 - 540
x1 SP x5 50 - 500
x6 SP x5 45 - 2700
13265

27 Dec 2009 - Bear 13/6/7
x1 DL x5 250 - 1250 - pr
x1 DL x5 230 - 1150
x7 DL x5 210 - 7350
x1 BP x5 165 - 825
x1 BP x5 145 - 725
x6 BP x5 125 - 3750
15050

28 Dec 2009 - Bear 14/7/7
x1 DL x5 255 - 1275
x1 DL x5 235 - 1175
x2 DL x5 215 - 2150
x3 DL x5 205 - 3075
x1 SP x5 60 - 600
x1 SP x5 50 - 500
x5 SP x5 45 - 2250

30 Dec 2009 - Bear 1/7/8
x1 DL x5 200 - 1000
x1 DL x5 185 - 925
x12 DL x5 160 - 9600
x1 BP x5 170 - 850
x1 BP x5 150 - 750
x5 BP x5 130 - 3250
x1 BP x4 130 - 520
16895

November 09

Sun Nov 1 - PTTP 13/2
DL x5 215
DL x5 195
SP x5 45
SP x5 45
2050/900 = 2950

Mon Nov 2 - PTTP 14/3
DL x5 220
DL x5 200
SP x5 50
SP x5 45
2100/950 = 3050

Tue Nov 3 - PTTP 15/4
DL x5 225 slowing down
DL x5 205
SP x 5 50
SP x5 45
2150/950 = 3100

Thu Nov 5 - PTTP 16/5
DL x5 230
DL x5 210
SP x5 50
SP x5 45
2200/950 = 3150

Fri Nov 6
Xingyiquan

Sat Nov 7 - PTTP 1/6
DL x5 175
DL x5 155
SP x4/5 55
SP x5 45
1650/945 - 2595

Sun Nov 8 - PTTP 2/6/1
DL x5 180
DL x5 160
BP x5 155
BP x5 135
LR x4
LR x5
1700/1450

Mon Nov 9 - PTTP 3/7/1
DL x5 185
DL x5 165
SP x4/5 55
SP x5 45
TGU x2 60
1750/945

Tue Nov 10 - PTTP 4/7/2
DL x5 190
DL x5 170
BP x5 160
BP x5 140
TGU 60/65

Thu Nov 12 - PTTP 5/8/2
DL x5 195
DL x5 175
SP x5 55
SP x5 45
LR x5
LR x5

Fri Nov 13
Xingyiquan

Sat Nov 14 - PTTP 6/8/3
DL x5 200
DL x5 185
BP x5 165
BP x5 145
TGU x2 65
1925/1550/260 = 3735

Sun Nov 15 - PTTP 7/9/3
DL x5 205
DL x5 185
SP x3/4 60
SP x5 50
LR x5
LR x5

Mon Nov 16 - PTTP 8/9/4
DL x5 210
DL x5 190
BP x4 170
BP x5 150
TGU x2 65

Tue Nov 17 - PTTP 9/10/4
DL x5 215 - switched grip on 3rd
DL x5 195
SP x4 60
SP x5 50
LR x4
LR x4

Thu Nov 19 - PTTP 10/10/5
DL x5 220 - easier than 215
DL x5 200
BP x4 170
BP x5 155
TGU x2 65 - easier

Sat Nov 21 - PTTP 11/11/5
DL x5 225
DL x5 205
SP x3/4 65
SP x5 55

Sun Nov 22 - PTTP 12/11/6
DL x5 230 - barely
DL x5 210
BP x5 165
BP x5 145
TGU x2 65

Mon Nov 23 - PTTP 1/1/6
SDL x5 185
SDL x5 165
SP x5 50
SP x5 45
RP x1 245
RP x1 275
RP x1 295
RP x1 315
RP x1 345

Tue Nov 24 - PTTP 2/1/7
SDL x5 190
SDL x5 170
BP x5 170 - pr
BP x5 150
TGU x2 70 - pr
RP x2 310
RP x2 320

Thu Nov 26 - PTTP 3/2/7
SDL x5 195
SDL x5 175
SP x5 55
SP x5 45
RP x2 325
RP x2 335
DC x5 35
DC x5 40

Sat Nov 28 - PTTP 4/2/8
SDL x5 200
SDL x5 185
BP x5 170
BP x5 155
TGU x2 70
RP x2 320
RP x2 320

Sun Nov 29 - PTTP 5/3/8
SDL x5 205
SDL x5 185
SP x5 55
SP x5 45

October Workouts

Thu Oct 1 - Variety
c2 rower - 30 minutes - 6.2k

Sat Oct 3 - Heavy
5 ladder 3 sets 16 kilo
4 ladder 2 sets 16 kilo
swings - 2 minutes - no rest = 75
4550/2625 = 7175

Sun Oct 4
c2 rower - 30 minutes - 6316

Mon Oct 5 - Light
3 ladder 3 sets 16 kilo
2 ladder 2 sets 16 kilo
snatches - 6 minutes - 16pm = 96
1680/3360 = 5040
reps ugly on last set. increase volume - lower intensity.

Tues Oct 6 - Variety
TGU 20 minutes
1L DL 3x4 - 16 kilo and 20lb
pushups/snatches -14 minutes - 10pm - 70/70

Wed Oct 7 - Medium
4 ladder 3 sets 16 kilo
3 ladder 2 sets 16 kilo
swings - 6 minutes - 22pm = 132
2940/4620 = 7560

Thu Oct 8 - Variety
c2 rower - 2k
2x3 DL - 135
1x3 DL - 185
2x3 DL - 225
1130

Sat Oct 10 - Heavy
5 ladder 4 sets 16 kilo
4 ladder 1 set 16 kilo
swings - 5 minutes - 25pm - 125 - limit
4900/4375 = 9275
back was tight from deadlifting for the first time on thursday

Mon Oct 12 - Light
3 ladder 4 sets 16 kilo - Military
2 ladder 1 set 16 kilo - Military
snatches - 12 minutes - 10pm = 120
1890/4200 = 6090
went ok... was pushing it at the end of the snatches.

Tues Oct 13 - Variety
TGU - 15 minutes
1L DL - 16 kilo and 20lb stacked - 4x3
Pushups/Snatches - 80/80 - 16 minutes

Wed Oct 14 - Medium
4 ladder 4 sets - 40/40 - 80
3 ladder 1 set - 6/6 -12
swings - 4 minutes - 22 pm - 88
3220/3080 = 6300
cold and hungover was dying doing just 4 minutes.

Thu Oct 15 - PTTP - 1
DL x5 155 - 775
DL x5 135 - 675
SP x5 45 - 450
SP x5 45 - 450
1450/900 = 2350

Sat Oct 17 - PTTP - 2
DL x5 160 - 800
DL x5 140 - 700
SP x5 45 - 450
SP x5 45 - 450
1500/900 = 2400

Sun Oct 18 - PTTP - 3
DL x5 165 - 825
DL x5 145 - 725
SP x3/4 55 - 385
SP x5 45 - 450
1550/835 - 2385

Mon Oct 19 - PTTP - 4
DL x5 170 - 850
DL x5 150 - 750
SP x5 45 - 450
SP x5 45 - 450
1600/900 = 2500

Tues Oct 20 - PTTP - 5
DL x5 175 - 875
DL x5 155 - 775
SP x5 50 - 500
SP x5 45 - 450
1650/950 = 2600

Thu Oct 22 - PTTP - 6
DL x5 180
DL x5 160
SP x5 50
SP x5 45
1700/950 = 2650

Fri Oct 23
Xingyiquan

Sat Oct 24 - PTTP - 7
DL x5 185
DL x5 165
SP x5 50
SP x5 45
1750/950 = 2700

Sun Oct 25 - PTTP - 8
DL x5 190
DL x5 170
SP x5 50
SP x5 45
1800/950 = 2750

Mon Oct 26 - PTTP - 9
DL x5 195
DL x5 175
SP x5 55 - barely
SP x5 45
1850/1000 = 2850

Tue Oct 27 - PTTP - 10
DL x5 200
DL x5 180
SP x5 55 - barely
SP x5 45
1900/1000 = 2900

Thu Oct 29 - PTTP - 11
DL x5 205
DL x5 185
SP x4 55 - end of press cycle
SP x5 45
1950/890 = 2840

Sat Oct 31 - PTTP - 12/1
DL x5 210 - grip failed on last rep
DL x5 190
SP x5 45
SP x5 45
2000/900 = 2900