T Nation

Russian Trainings (from ''Mir Sily'')


#1


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
1. Squats 4 x 4-5
2. Legs Extensions 3 x 8
3. Leg Curls 3 x 8
4. Bench Press 3-4 x 3-2
5. Incline Flyes 3 x 8
6. Triceps 3 x 8

Training#2
One week heavy training, second week light training.
1. Deadlift
---light 4 x 4-5
---heavy 3 x 2-3
2. Lats 3 x 8
3. Close-Grip Press 4 x 6
4. Biceps 4 x 8
5. Hyperextensions 3 x 10
6. ABS 3 x 20

Training#3
heavy squats, light press
1. Squats 4 x 3
2. Bench Press 4 x 4-5
3. Leg Press 3 x 10
4. Lying Flyes 3 x 10
5. Standing Lateral Raises 3 x 8
6. Triceps 3 x 8

on/off/on/off/on/off/off

Scheme II

Training#1
1. Squats
---1 week 5 x 3
---2 week 5 x 4 then repeat with new weight
2. Leg Press 3 x 8
3. Hyperextensions 3 x 12-15
4. Biceps Curls 3 x 8Ã?Â
5. ABS 3 x 20Ã?Â

Training#2
1. 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
2. Weighted Dips 3 x 6
3. Incline DB/BB Bench Press 3 x 5-6
4. Lateral Raises 3 x 8
5. ABS 3 x 20

Training#3
1. Deadlift
---1 week 4 x 4 from floor
---2 week 4 x 4 elevated
---then repeat the cycle with bigger weights
2. Hip Belt Squat 3 x 8
3. Weighted Hyperextensions 3 x 5
4. BB Rows 3 x 8
5. ABS 3 x 20

Training#4
1. Squats 4 x 6
2. Bench Press
---1 week 5x5 Close-Grip
---2 week 4x4 1/2 Bench Press
3. Seated BB/DB Press 4 x 6
4. Front Raises 3 x 8
5. Triceps 3 x 8
6. 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!


#2

What does Mir Sily mean?


#3

the russian man's tight-shorts fetish


#4

@Dax - ''the matter of strength'' smth like that...


#5

World of Power or World of Strength


#6

world means 'swiet', isn't it?


#7


#8

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.


#9

Scarred for life. thanks a lot


#10

Mr. Silly sure does have a good sense of humor.


#11

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).


#12

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...