[Mister C]

As you may have seen from my log, I'm embarking on the Russian Squat program. My back squat's sh*te, has been for a while, so thought I'd do something about it.
I'm proposing to adapt it to the 3 on/1 off schedule which currently works well for me, so my 8-day schedule (influenced by the Russian squat routine and CFSB), will look like this:
Day 1 - squat routine + short (hopefully sub-10) heavy metcon involving barbells/heavy KBs/more difficult BW stuff (muscle-ups, HSPU etc.)
Day 2 - longer metcon involving running/rowing/skipping and/or higher-rep, less challenging BW exercises.
Day 3 - see day 1
Day 4 - rest day
Day 5 - see day 1
Day 6 - see day 2
Day 7 - Strength work on a lift other than squats, plus heavy metcon as per day 1
Day 8 - rest
So seeing as you folk have either done the routine, or have extensive coachingand/or training experience, or both, I thought I'd throw this open and ask for thoughts, suggestions, comments etc.#
Cheers in advance.

EDIT: for those unfamiliar, this is the programme in question.

[Mark]

can u do a vid of u sqting bud...side front back.... i might be able to help....

send it to the box e mail

[Rich]

I've done the Starting Strength linear progression on the squat which worked really nicely. Does mean that you have to eat loads and pretty much ignore any conditioning though. After that I did a Korte squat cycle:

http://www.deepsquat...hives/korte.htm

Jet passed this one onto me a while back when he was posting here. He just did deadlifts. Does have more volume in the first phase than the program you posted though. Just depends on your goals though. Would certainly recommend finding a coach if you haven't done so.

[Franz29]

I'd add more rest TBH. The routine is designed to be pretty much all you do, and I find myself with a lot of niggles and over-training symptoms from having carried on as usual with everything else like you are proposing.

[Chet]

Franz29, on Nov 28 2009, 03:23 PM, said:

I'd add more rest TBH. The routine is designed to be pretty much all you do, and I find myself with a lot of niggles and over-training symptoms from having carried on as usual with everything else like you are proposing.

Agreed.

Know a lot of folk that have used this program, and have done it myself of course.

Pretty much across the board, those that treated this program as their primary focus not only got through it without too much in the way of niggles or worse, but made some MASSIVE gains with it (including very advanced/'elite' lifters)

Other training during this time consisted of "playing" after the squats (e.g. power lifts, some upper body training, some BW stuff etc)

Also pretty much across the board, folk that have done other stuff have found it tricky in terms of under-recovery to the consequence of niggles/injuries/falling ill/stopping the program/a combination.

Having said that, if you find you are doing fine on it, my advice would be to to carefully monitor recovery as you go through the program, and perhaps cut down the rest of the stuff for the maxes on Week 6.

Oh...and a f***-off Nandos at the end of Week 6

Hope that helps bud.