Trainings are from Russian magazine ‘‘Mir sily’’. It may be interesting, especially for beginners.
Scheme I
‘‘heavy’’ training - last rep of the last set is perform with max effort (not to failure)
‘‘light’’ training - weights from heavy training minus 10-15%
Training#1
Light squats, heavy press
- Squats 4 x 4-5
- Legs Extensions 3 x 8
- Leg Curls 3 x 8
- Bench Press 3-4 x 3-2
- Incline Flyes 3 x 8
- Triceps 3 x 8
Training#2
One week heavy training, second week light training.
- Deadlift
—light 4 x 4-5
—heavy 3 x 2-3
- Lats 3 x 8
- Close-Grip Press 4 x 6
- Biceps 4 x 8
- Hyperextensions 3 x 10
- ABS 3 x 20
Training#3
heavy squats, light press
- Squats 4 x 3
- Bench Press 4 x 4-5
- Leg Press 3 x 10
- Lying Flyes 3 x 10
- Standing Lateral Raises 3 x 8
- Triceps 3 x 8
on/off/on/off/on/off/off
Scheme II
Training#1
- Squats
—1 week 5 x 3
—2 week 5 x 4 then repeat with new weight
- Leg Press 3 x 8
- Hyperextensions 3 x 12-15
- Biceps Curls 3 x 8Ã?Â
- ABS 3 x 20Ã?Â
Training#2
- Bench Press
—1 week 5 x 6
—2 week 4 x 5
—3 week 4 x 4
—4 week 3 x 3
—5 week 3 x 2
—6 week 2 x 2
—each week add 5-10lbs and after 6th week repeat the cycle with bigger weights
- Weighted Dips 3 x 6
- Incline DB/BB Bench Press 3 x 5-6
- Lateral Raises 3 x 8
- ABS 3 x 20
Training#3
- Deadlift
—1 week 4 x 4 from floor
—2 week 4 x 4 elevated
—then repeat the cycle with bigger weights
- Hip Belt Squat 3 x 8
- Weighted Hyperextensions 3 x 5
- BB Rows 3 x 8
- ABS 3 x 20
Training#4
- Squats 4 x 6
- Bench Press
—1 week 5x5 Close-Grip
—2 week 4x4 1/2 Bench Press
- Seated BB/DB Press 4 x 6
- Front Raises 3 x 8
- Triceps 3 x 8
- ABS 3 x 20
Everything goes with 1 day on 1 day off scheme. Of course 3-4 warmup sets before main lifts.
I just found it, never tested them… If someone is interested - enjoy!
the russian man’s tight-shorts fetish
@Dax - ‘‘the matter of strength’’ smth like that…
[quote]Old Dax wrote:
What does Mir Sily mean?[/quote]
World of Power or World of Strength
[quote]MaliMedved wrote:
[quote]Old Dax wrote:
What does Mir Sily mean?[/quote]
World of Power or World of Strength[/quote]
world means ‘swiet’, isn’t it?
[quote]caveman101 wrote:
the russian man’s tight-shorts fetish[/quote]
[quote]SWAD1987 wrote:
[quote]MaliMedved wrote:
[quote]Old Dax wrote:
What does Mir Sily mean?[/quote]
World of Power or World of Strength[/quote]
world means ‘swiet’, isn’t it?
[/quote]
Yeah, but ‘mir’ also means ‘world’. There is a slight difference between ‘mir’ and ‘swiet’, like swiet means more ‘all in the world’ and ‘mir’ is more like a ‘planet’
Mir can also mean ‘peace’
But Russian is only my 3rd language, so I could be wrong.
[quote]SWAD1987 wrote:
[quote]caveman101 wrote:
the russian man’s tight-shorts fetish[/quote]
[/quote]
Scarred for life. thanks a lot
Mr. Silly sure does have a good sense of humor.
It’s always interesting to find out how East Europeans actually train. There’s so many strong lifters from the region, but it’s hard to find the actual routines they do (somehow I doubt they all follow the same Smolov routines, anymore than all western lifters do nothing but westside).
[quote]MaliMedved wrote:
[quote]SWAD1987 wrote:
[quote]MaliMedved wrote:
[quote]Old Dax wrote:
What does Mir Sily mean?[/quote]
World of Power or World of Strength[/quote]
world means ‘swiet’, isn’t it?
[/quote]
Yeah, but ‘mir’ also means ‘world’. There is a slight difference between ‘mir’ and ‘swiet’, like swiet means more ‘all in the world’ and ‘mir’ is more like a ‘planet’
Mir can also mean ‘peace’
But Russian is only my 3rd language, so I could be wrong.[/quote]
I dunno man, maybe you’re right. Part of my family are from russia but they’re strange people. All wearing tight-shorts so ya know…