The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift.
This 9 week program calls for 3 training days per week.
The basic breakdown is:
- Day 1: Light Squat / Heavy Bench Press
- Day 2: Heavy Deadlift
- Day 3: Heavy Squat / Light Bench Press
It is recommended to maximize the amount of recovery time between heavy squats and heavy deadlifts, so if you are following a Mon/Wed/Fri split, heavy squats and light bench press should be on Monday, heavy bench press and light squats should be on Wednesday, and heavy deadlifts should be on Friday. Additional discussion on programming for this routine can be found here.
Notation is sets*reps in the spreadsheets (e.g. 6 sets of 2 reps).