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Thread: Russian Bench Program

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  1. #1
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Russian Bench Program

    ive read about this program a few years back in a ad. iv done lots of searches on the net and all i find is places trying to sell it. does any one have it i just want to read over it and get a good idea as to what its about and see if ill add it as a wrinkle to my training,

    any info is greatly appreciated, thanx
    Why live if one can not Deadlift?- John Paul Sigmasson

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  2. #2
    SFW! drew's Avatar
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    Got this from Dedicated a while back: http://www.fortifiediron.com/bench.html

    I gotta say, it really helped me bust through a bench plateau. Bench being my weakest of the big 3.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  3. #3
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    Drew how much did you bench go up?

  4. #4
    SFW! drew's Avatar
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    Well, at the time I was stuck at 155, by the end of the routine I was putting up 170 and I've been going up 5 lbs every week or 2. I last maxed 200 about 6 weeks ago and I'm doing 180x8 now.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  5. #5
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    Are you still doing the same routien or have you switched.

  6. #6
    SFW! drew's Avatar
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    I only used it for 4 weeks, then switched back to WBB1.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  7. #7
    Banned KingJustin's Avatar
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    Drew, if you're doing 180x8 you should be able to hit an easy 215, and possibly 225

    http://www.exrx.net/Calculators/OneRepMax.html

    ...Which means you've been making awesome progress fast. Keep it up, man!

    I'm going to start the Russian Bench Routine a week from today, though I'll be adding in rows, curls, abdominal/oblique work and some cardio. I'm hoping to add 10 lbs to my bench..
    Last edited by KingJustin; 01-05-2004 at 10:38 AM.

  8. #8
    SFW! drew's Avatar
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    Yep, that's the plan. I hope to hit 225 in a couple of weeks.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

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