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Thread: The Rumbler Weightlifting Soviet Style Programming Template

  1. #11
    AKA Tony Arkitect FFF's Avatar
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    EDIT: Updated spreadsheet uploaded. Added some monthly metrics.
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  2. #12
    Member jockomoron's Avatar
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    Hey FFF, do you have a favorite weekly volume progressions that you like to follow, or is this something your finding to be highly individualistic?

  3. #13
    AKA Tony Arkitect FFF's Avatar
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    Quote Originally Posted by jockomoron View Post
    Hey FFF, do you have a favorite weekly volume progressions that you like to follow, or is this something your finding to be highly individualistic?
    In the past I followed strict "Soviet style" programming, but I've come away from that quite a bit. Now i break the year up into true training phases, with a fairly lengthy GPP segment, then a more Americanized strength training segment, and finally a loosely based Soviet style competition phase. Volume in that phase depends entirely on the lifter, but I've become fond of a pyramid scheme. So an 8 week total block, will be increasing volume and intensity week by week, until the peak week where both volume and intensity are very, very high. Expect the most missed lifts during that phase. After that volume drops off week by week, while intensity continues to climb until we get into a competition taper which is extreme low volume, and 90+% on nearly everything.
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  4. #14
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    Have you removed the spreadsheet, im unable to find the link??

    Thank you

  5. #15
    AKA Tony Arkitect FFF's Avatar
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    Quote Originally Posted by Helder View Post
    Have you removed the spreadsheet, im unable to find the link??

    Thank you
    It's still in the original post. Just click the link and it will prompt a download.
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  6. #16
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    Quote Originally Posted by FFF View Post
    A lot of people ask about this. So here it is. Watch the video and then let me know if you have any questions.

    How to download the attachment?

  7. #17
    AKA Tony Arkitect FFF's Avatar
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    Quote Originally Posted by Vikrant Singh View Post
    How to download the attachment?
    Just click on it in first post in this thread.
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  8. #18
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    Hi Tony,

    Have you considered to add a function/formula to the spreadsheet that allows us to allocate the reps in the fundamental zones of intensity according to the soviet literature?

    Regards,

    Helder

  9. #19
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    Helder said:
    Please delete
    Last edited by Helder; 07-29-2018 at 03:38 AM. Reason: Duplicated post

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