T Nation

Anyone Know What Program This Is?

I saw this program on another site and cant remember what it was or where to find it. I think it was a bench program, but im not sure. I dont remember all of the details on it but it was something like:

*12 weeks
*3x per week
*Alternate “heavy” workout with “easy” workout (M,F are hard in week 1, and W is hard week 2)
*And I dont remember the percentage, but I do remember that for the first 6 weeks, the load stayed the same. (maybe for just heavy days, but maybe for all days)

So the load stayed the same, and was something like 85-90%. So workout one was something like 1x3, and workout three I think they added a rep, so it was 1x4. And I dont remember the exact progression, but the reps and sets increased with the SAME load, and by week 6, it has you doing 6x6 with a weight that is similar to 90% of your original max.

Then the progression reverses, and the weight goes up as the reps go down. I cant remember how it goes, but I think it ends up having you max at the end with 105% of your original max after 12 weeks.

I know this is kinda a random question, but i’d really like to find this program. Does anyone know what it is?

www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html

[quote]coffee wrote:
www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html[/quote]

Thx so much, i cant believe you knew of it. I was WAY off. If I could rep you I would.

[quote]dankid wrote:
coffee wrote:
www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html

Thx so much, i cant believe you knew of it. I was WAY off. If I could rep you I would.[/quote]

do that mean you want to fuck him?

^^^^^^^Dont feed the troll^^^^^^^^^

/endthread

[quote]dankid wrote:
coffee wrote:
www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html

Thx so much, i cant believe you knew of it. I was WAY off. If I could rep you I would.[/quote]

No problem, no sex needed.

hahaa. wow, Dankid called ME a troll. awesome!

wait…arent you the dude that was doing westside , then switched to Sheiko for a couple weeks , and was planning on going back to westside-ish ?

[quote]marlboroman wrote:
wait…arent you the dude that was doing westside , then switched to Sheiko for a couple weeks , and was planning on going back to westside-ish ?

[/quote]

yea, he likes to “switch it up”. gets him real strong and jacked, and not trollish at all.