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Thread: Russian Squat Generator

  1. #1
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    Default Russian Squat Generator

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    Hello

    Has anyone succesfully used the Russian Squat Generator posted on SS wiki?

    What was your experience?

    Shaun

    http://startingstrength.wikia.com/wi...rting_Strength

  2. #2
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    Or Stephen Korte 3x3 ?

  3. #3
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    Quote Originally Posted by rockyshaun View Post
    Hello

    Has anyone succesfully used the Russian Squat Generator posted on SS wiki?

    What was your experience?

    Shaun

    http://startingstrength.wikia.com/wi...rting_Strength

    I've used the "extended" version before where you only squat two times per week. I've also used it for the bench. It works for both lifts. Nothing magic about it though. Its a simple accumulation/intensification program and if you can make linear or weekly progression there is no need to do it.

  4. #4
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    where do you find the extended version?
    did your linear progression run out when you resorted to it?

  5. #5
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    I'm doing the RSG and it's brutal.

    I'm in the fourth week.

    I did the 6x6 at 80% workout and it was more total volume than I think I've ever done.

    But the good news is that the 6x2s are easy now, and I'm confident I'll put at least 20# on my 1RM.

    On the 6x2 at 80% workouts I try to either concentrate on keeping the bar speed up or on shortening the rest between sets.

  6. #6
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    Quote Originally Posted by rockyshaun View Post
    Hello

    Has anyone succesfully used the Russian Squat Generator posted on SS wiki?

    What was your experience?

    Shaun

    http://startingstrength.wikia.com/wi...rting_Strength
    Check Gary Gibson's training log - he swears by it. It's not for novices or even probably intermediates because you're simply not gaining enough poundage per week on the squat. For instance, if you can do the Texas Method and still make gains, you can probably make the gains faster on the Texas Method. I think Gary gets like 30# whenever he runs it, which is respectable.

  7. #7
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    Quote Originally Posted by rockyshaun View Post
    where do you find the extended version?
    did your linear progression run out when you resorted to it?
    Russian Squat Program is the same model as the Pyramid Model that Rip lays out in Practical Programming. Its just layed out a little differently and uses different set/rep ranges, but same concept.

    Extended version would look like this:

    Monday: Thursday or Friday:
    6 x 3 6 x 2
    6 x 4 6 x 2
    6 x 5 6 x 2
    6 x 6 6 x 2
    5 x 5 6 x 2
    4 x 4 6 x 2
    3 x 3 6 x 2
    2 x 2 6 x 2
    1 x 1 - New PR

  8. #8
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    starting strength coach development program
    I've done these a couple of times. They did wonders for my long-stalled bench, but worked less well for the squat and dead.

    Both times I was setting PRs in the middle, in the 5x5 range, but crashed thereafter and didn't really see much 1RM gain (some though).

    If I did it again, I would lower volume on the deadlift (I did that anyway, I just had to, it was killing me). I would also program it for 10 weeks with a lighter week in the middle, before either the 6x6 week or 5x5 week. That's where I really began to struggle with recovery.

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