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Author Topic: Podtynny Cycle  (Read 16685 times)

Bench Polkov

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Podtynny Cycle
« on: April 19, 2015, 02:03:24 PM »
This is one of the training cycles for Coach Sheiko's champion Maxim Podtynny. There are two more following it including a comp cycle which I will post as I finish translating them. Boris requested that I add a warning that this is a "super-program for super-humans"

Also "80% 3рХ4п" translates as 3 reps for 4 sets at 80% for those who don't understand Russian training terminology.

PLAN 3

Training plan ZMS Podtynny M. in the preparatory period с 05.11-02.12.2001.         
               
1 WEEK с 05-11.11.               
1 Day (Monday)             
  1.Bench Press   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ2п,90% 1рХ3п (22)
  2.Squat   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (25)
  3.Bench Press   55% 5рХ1п,65% 4рХ1п,75% 3рХ1п,85% 2рХ4п (20)
  4.Pectoral Muscles   10рХ5п.
  5.Abs in Machine   5рх5п.         
  Total: 67 Lifts
 
                                                                   
2 Day (Tuesday)                   
  1.Deficit Deadlift   55% 3рХ1п,65% 2рХ2п,75% 1рХ5п (12)
  2.Seated Incline Press     4рХ6п.
  3.Dips with Weight   6рХ5п.   
  4.Pectoral Muscles   10рХ5п.
  5.Press    8рХ4п.       
  Total: 12 Lifts
                                                     
                 
3 Day (Wednesday)   
  1.Deadlift          50% 3рХ1п,60% 3рХ1р,70% 3рХ2п,80% 2рХ2п,90% 1рХ3п (19)
  2.Bench Press      50% 5рХ1п,60% 4рХ2п,70% 3рХ2п,80% 3рХ5п (30)   
  3.Pectoral Muscles       10рх5п.     
  4.Deadlift from Blocks   65% 4рХ1п,75% 4рХ2п,85% 4рХ4п (28)
  5.Hyperextension          8рХ4п.         
  Total: 77 Lifts
                                       
                 
5 Day (Friday)
  1.Squat   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ2п,90% 1рХ3п,80% 2рХ2п (26)
  2.Bench Press   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ6п (27)
  3.Board Press       2рХ6п.
  4.Pectoral Muscles     10рх5п.
  5.Press        8рХ3п.             
  Total: 53 Lifts
                                       
                   
6 Day (Saturday)
  1.Deadlift          55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ5п (22)   
  2.Bench Press      55% 4рХ1п,65% 4рХ1п,75% 4рХ5п (28)
  3.Pectoral Muscles      10рх5п.
  4.High Pull from Block    50% 4рХ1п,60% 4рХ4п (20)
  5.Good Mornings         5рХ5п.           
  Total: 70 Lifts

  TOTAL FOR THE WEEK:279 Lifts



2 WEEK с 12-18.11.
1 Day (Monday)                                          
  1.Squat    55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
  2.Bench Press    50% 5рх1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
  3.Squat    50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 3рХ4п (24)
  4.Pectoral Muscles    10рХ5п.
  5.Hyperextensions    8рх4п.       
  Total: 82 Lifts
                                     
                 
2 Day (Tuesday)
   1.Deficit Deadlift   50% 3рХ2п,60% 3рХ2п,65% 2рХ6п (24)
   2.Bench Press     55% 5рХ1п,65% 4рХ2п,75% 3рХ4п (25)   
   3.Board Press     3рХ5п.
   4.Hack Squat      4рХ5п.
   5.Good Mornings     5рХ5п.   
Total: 49 Lifts
                                         

3 Day (Wednesday)
  1.Deadlift to Knee   50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,75% 3рХ4п (24)
  2.Bench Press   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п (29)   
  3.Deadlift     50% 3рХ1п,60% 3рХ1п,70% 3рХ1п,80% 3рХ5п (24)
  4.Leg Press       4рх5п.   
  5.Abs in Machine     5рх5п.         
  Total: 77 Lifts
                                       
                   
5 Day (Friday)                   
  1.Squat 50% 5рХ1п,60% 5рХ1п,70% 5рХ1п,75% 4рХ4п (31)
  2.Bench Press   50% 5рх1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ7п (36)
  3.Pectoral Muscles   10рх5п.
  4.Dips with Weight   5рХ5п.
  5.Hyperextension    8рХ4п.         
  Total: 67 Lifts
                                       

6 Day (Saturday)
  1.Deadlift    50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рх2п,85% 2рХ4п (26)
  2.Bench Press      55% 5рХ1п,65% 5рХ2п,75% 4рХ5п (35)
  3.Deadlift from Blocks    60% 4рХ1п,70% 4рХ1п,80% 4рХ2п,90% 4рХ4п (32)   
  4.Pectoral Muscles                 10рх5п. 
  5.Hack Squat   4рх5п.       
  Total: 93 Lifts                                         
                               
  TOTAL FOR THE WEEK:368 Lifts
                     
               
3 WEEK с 19-25.11.
1 Day (Monday)
  1.Squat 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ4п (23)
  2.Bench Press   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
  3.Pectoral Muscles    10рХ5п.
  4.Squat    50% 5рХ1п,60% 4рХ2п,70% 3рХ1п,80% 3рХ4п (24)
  5.Hyperextension       8рХ5п.       
  Total: 80 Lifts                                       
 
2 Day (Tuesday)
  1.Deficit Deadlift    50% 3рХ1п,60% 3рХ1п,70% 2рХ2п,75% 1рХ3п(13)
  2.Board Press      2рХ6п.
  3.Dips with Weight    5рХ5п.
  4.Press     8рХ3п.         
  Total: 13 Lifts
                                       
             
3 Day (Wednesday)
  1.Deadlift    50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п(26)
  2.Bench Press    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,90% 2рХ2п ??(25)   
  3.Deadlift from Blocks   65% 3рХ1п,75% 3рХ1п,85% 3рХ2п,95% 3рХ2п,105% 2рХ2п(22)                                         
  4.Hyperextensions  8рХ4п. 
  Total: 73 Lifts
                               
 
5 Day (Friday)
  1.Squat   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
  2.Bench Press   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ3п,80% 3рХ3п (36)
  3.Pectoral Muscles     10рХ5п.
  4.Press        8рХ4п.           
  Total: 69 Lifts
                               

6 Day (Saturday)
  1.Deadlift to Knee   50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ5п(22)
  2.Board Press     3рХ5п.
  3.DB Press     5+5рХ6п.
  4.High Pull from Block    50% 4рХ1п,60% 4рХ1п,65% 4рХ4п (24)
  5.Leg Press             4рх5п.           
  Total: 46 Lifts
                                     
  TOTAL FOR THE WEEK:281 Lifts 



4 WEEK с 26.11-02.12.     
1 Day (Monday)
  1.Squat    55% 5рХ1п.65% 4рХ1п.75% 3рХ2п,85% 2рх4п (23)
  2.Bench Press     50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рх6п (33)
  3.Pectoral Muscles      10рХ5п.
  4.Squat   50% 5рХ1п.60% 4рХ1п.70% 3рХ1п,80% 2рХ4п (20)
  5.Abs in Machine    5рХ5п.
  6.Press     10рХ4п.             
  Total: 76 Lifts
                                       
                   
2 Day (Tuesday)
  1.Deficit Deadlift   50% 3рХ1п,60% 3рХ2п,70% 2рХ5п (19)
  2.Bench Press     55% 3рХ1п,65% 3рХ2п,75% 3рХ5п (24)
  3.Dips with Weight    6рХ5п.
  4.Hyperextensions     8рХ4п.       
  Total: 43 Lifts
                                       
                   
3 Day (Wednesday)
  1.Deadlift     55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ4п (20)
  2.Bench Press     50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п(29)   
  3.Pectoral Muscles     10рХ5п.   
  4.Deadlift from Blocks    60% 3рХ1п,70% 3рХ1п,80% 3рХ2п,90% 3рХ2п,100% 2рХ3п(24)
  5.Press      8рХ4п.         
  Total: 73 Lifts 
                       

5 Day (Friday)
  1.Bench Press   50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рХ5п (30)
  2.Squat   50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 3рх6п (33)
  3.Bench Press   50% 5рХ1п,60% 5рХ1п,70% 5рХ4п (30)
  4.Pectoral Muscles     10рХ5п.
  5.Lats      10рХ5п.           
  Total: 93 Lifts 
                                     

6 Day (Saturday)                   
  1.Deadlift      50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ6п (24)   
  2.Seated Incline Press    3рХ5п.
  3.Board Press      2рХ5п.
  4.Pectoral Muscles      10рХ5п.         
  Total: 24 Lifts
                                       
  TOTAL FOR THE WEEK:309 Lifts                               



PLAN 2

Training plan for ZMC Podtynny M. in the preparatory period с 24.12.2001-03.02.2002.         
               
1 WEEK с 24-30.12.               

1 Day (Monday)
  1.Bench Press    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ2п,85% 1рХ3п,80% 2рХ2п (26)
  2.Squat    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (25)
  3.Bench Press   50% 5рХ1п,60% 5рХ1п,70% 5рХ5п (35)
  4.Pectoral Muscles        10рХ5п.
  5.Hyperextensions     10рх5п.         
  Total: 86 Lifts                               
                 
 
2 Day (Tuesday)
  1.Deficit Deadlifts    50% 3рХ1п,60% 3рХ2п,65% 2рХ4п (17)
  2.Seated Incline Press    4рХ6п.
  3.Dips with Weights   6рХ5п.   
  4.Triceps    10рХ5п.
  5.Abs     8рХ4п.       
  Total: 17 Lifts                                                     
 
                 
3 Day (Wednesday)
  1.Deadlifts     50% 3рХ1п,60% 3рХ1р,70% 3рХ2п,80% 2рХ5п (22)
  2.Bench Press      50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)   
  3.Pectoral Muscles      10рх5п.   
  4.Deadlifts to Knees    50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,75% 2рХ4п (20)
  5.Hyperextensions     8рХ4п.         
  Total: 75 Lifts                                      
                 

5 Day (Friday)
  1.Squat    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ2п,85% 1рХ3п,80% 2рХ2п (26)
  2.Bench Press     50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ7п (36)
  3.Seated Incline DB Press    5+5рХ6п.
  4.Pectoral Muscles     10рх5п.
  5.Abs     10рХ4п.             
  Total: 62 Lifts
                                     
                   
6 Day (Saturday)
  1.Deadlifts      50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ2п,85% 1рХ2п,80% 2рХ2п (22)   
  2.Bench Press      55% 4рХ1п,65% 4рХ1п,75% 4рХ6п (32)
  3.Triceps      10рх5п.
  4.High Pull from Block     50% 4рХ1п,60% 4рХ4п (20)
  5.Good Mornings      5рХ5п.           
  Total: 74 Lifts
                             
TOTAL FOR THE WEEK:317 Lifts
                             



2 WEEK с 31.12.-06.01.
1 Day (Monday)
  1.Squat    55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ5п (25)
  2.Bench Press    50% 5рх1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
  3.Squat    50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 3рХ4п (24)
  4.Pectoral Muscles     10рХ5п.
  5.Hyperextensions    8рх4п.       
  Total: 82 Lifts
                                     
                 
2 Day (Tuesday)
                           
REST

Congratulations on the new 2002 !!!

I wish you health, happiness and new victories in international dais !!!
 
                     
3 Day (Wednesday)
  1.Deadlifts to Knees    50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,75% 2рХ4п (20)
  2.Bench Press    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рх7п (29)   
  3.Deadlifts    50% 3рХ1п,60% 3рХ1п,70% 3рХ1п,80% 2рХ5п (19)
  4.Leg Press     4рх5п.   
  5.Good Mornings    5рх5п.         
 Total: 68 Lifts
                                         
                   
5 Day (Friday)                     
  1.Squat 50% 5рХ1п,60% 5рХ2п,70% 4рХ5п (35)
  2.Bench Press   50% 5рх1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ7п (36)
  3.Pectoral Muscles    10рх5п.
  4.Dips with Weights   5рХ5п.
  5.Hyperextensions    8рХ4п.         
  Total: 71 Lifts
                           

6 Day (Saturday)
  1.Deadlifts     50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рх5п (27)
  2.Bench Press      55% 5рХ1п,65% 5рХ2п,75% 4рХ5п (35)
  3.Deadlift from Blocks   70% 3рХ1п,80% 3рХ2п,90% 3рХ2п,100% 2рХ3п (21)   
  4.Triceps    10рх5п.   
  5.Hack Squat   4рх5п.       
  Total: 83 Lifts
                                   
TOTAL FOR THE WEEK:304 Lifts
                 
                   
3 WEEK с 07-13.01.
1 Day (Monday)
  1.Bench Press    55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ4п (23)
  2.Squat    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
  3.Bench Press    50% 5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 3рХ5п (27)
  4.Pectoral Muscles    10рХ5п.
  5.Hyperextensions    8рХ5п.       
  Total: 83 Lifts                                      


2 Day (Tuesday)
  1.Deficit Deadlifts    50% 3рХ1п,60% 3рХ2п,70% 2рХ4п (17)
  2.Seated Incline Press    3рХ6п.
  3.Triceps      10рХ5п.
  4.Abs    12рХ4п.         
  Total: 17 Lifts
                                     
             
3 Day (Wednesday)
  1.Deadlifts      50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п (26)
  2.Bench Press  50% 5рХ1п,60% 5рХ1п,70% 4рХ1п,75% 3рХ2п,80% 2рХ2п,85% 1рХ2п,80% 2рХ2п,
75% 3рХ1п,70% 4рХ1п,65% 5рХ1п,60% 6рХ1п,55% 7рХ1п,50% 8рХ1п (63)   
  3.Pectoral Muscles     10рХ5п.     
  4.Hyperextensions     8рХ4п.         
 Total: 89 Lifts
                                         
 
5 Day (Friday)
  1.Bench Press   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 2рХ5п (25)
  2.Squat    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
  3.Bench Press   55% 5рХ1п,65% 5рХ1п,75% 4рХ4п (26)
  4.Pectoral Muscles    10рХ5п.
  5.Abs    12рХ4п.           
  Total: 84 Lifts


6 Day (Saturday)
  1.Deadlifts to Knees    50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ5п (22)
  2.Bench Press with Close Grip    50% 5рХ1п,60% 4рХ2п,70% 3рХ4п (25)
  3.Lats     10рХ5п.
  4.Good Mornings     5рХ5п.
  5.Leg Press      4рх5п.           
  Total: 47 Lifts
                               
TOTAL FOR THE WEEK:320 Lifts 
                                 

4 WEEK с 14-20.01.     
1 Day (Monday)
  1.Bench Press   55% 5рХ1п.65% 4рХ1п.75% 3рХ2п,85% 2рх4п (23)
  2.Squat    50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рХ2п,85% 2рХ3п,80% 3рХ2п (33)
  3.Bench Press    50% 5рХ1п.60% 4рХ1п.70% 3рХ1п,80% 3рХ4п (24)
  4.Pectoral Muscles     10рХ5п.
  5.Hyperextensions     10рХ5п.             
  Total: 80 Lifts
                                           
 
2 Day (Tuesday)
  1.Deficit Deadlifts     50% 3рХ1п,60% 3рХ2п,70% 2рХ5п (19)
  2.Bench Press     55% 3рХ1п,65% 3рХ2п,75% 3рХ5п (24)
  3.Dips with Weights     6рХ5п.
  4.Good Mornings     5рХ5п.       
  Total: 43 Lifts
                     
                   
3 Day (Wednesday)
  1.Deadlifts     55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ4п (20)
  2.Bench Press      50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ2п,90% 1рХ2п,85% 2рХ2п,    80% 3рХ2п (37)   
  3.Pectoral Muscles     10рХ5п.   
  4.Deadlift from Blocks    70% 3рХ1п,80% 3рХ2п,90% 3рХ2п,100% 2рХ3п (21)
  5.Abs    12рХ4п.         
  Total: 78 Lifts
                                 

5 Day (Friday)
  1.Bench Press    50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рХ5п (30)
  2.Squat    50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 3рх6п (33)
  3.Bench Press   50% 5рХ1п,60% 5рХ1п,70% 5рХ4п (30)
  4.Pectoral Muscles     10рХ5п.
  5.Lats     10рХ5п.           
  Total: 93 Lifts 
                                       

6 Day (Saturday)               
  1.Deadlifts     50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ6п (24)   
  2.Seated Incline Press    3рХ6п.
  3.Triceps    10рХ5п.
  4.Hyperextensions     10рХ5п.         
  Total: 24 Lifts                                       
--------
TOTAL FOR THE WEEK:318 Lifts                               
      
5 WEEK с 21-27.01.
1 Day (Monday)
  1.Squat 55% 5рХ1п,65% 4рХ1п,75% 3рХ2п,85% 2рХ2п,90% 1рХ2п (21)
  2.Bench Press   50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
  3.Pectoral Muscles    10рХ5п.
  4.Squat 50%   5рХ1п,60% 4рХ1п,70% 3рХ1п,80% 2рХ4п (20)
  5.Hyperextensions     10рХ4п.       
  Total: 74 Lifts                                         
 
                   
2 Day (Tuesday)
  1.Deficit Deadlifts    50% 3рХ1п,60% 3рХ1п,70% 2рХ2п,75% 1рХ3п(13)
  2.Seated Incline Press   3рХ6п.
  3.Dips with Weights    5рХ5п.
  4.Abs     12рХ4п.         
  Total: 13 Lifts
                                   
 
3 Day (Wednesday)
  1.Bench Press  50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ2п,90% 2рХ2п ??(25)   
  2.Deadlifts      50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 3рХ2п,85% 2рХ4п (26)
  3.Bench Press  55% 5рХ1п,65% 5рХ1п,75% 4рХ5п (30)
  4.Triceps      10рХ5п.   
  5.Hyperextensions     10рХ4п.         
  Total: 81 Lifts

 
5 Day (Friday)
  1.Squat    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)
  2.Bench Press    50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ7п (36)
  3.Pectoral Muscles     10рХ5п.
  4.Biceps    10рХ5п.
  5.Abs    8рХ4п.         
  Total: 69 Lifts
                             
                 
6 Day (Saturday)
  1.Deadlifts    50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ2п,90% 1рХ2п (18)
  2.Bench Press     50% 6рХ1п,60% 6рХ1п,65% 6рХ5п (42)
  3.Delts     10рХ5п.
  4.Leg Press    4рх5п.           
  Total: 60 Lifts
                                       
TOTAL FOR THE WEEK:297 Lifts 
                                  ------------------------------

6 WEEK с 28.01.-03.02.      
1 Day (Monday)
  1.Bench Press   55% 5рХ1п.65% 4рХ1п.75% 3рХ2п,85% 2рх4п (23)
  2.Squat    50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 2рх6п (27)
  3.Bench Press   50% 5рХ1п.60% 4рХ1п.70% 3рХ1п,80% 2рХ4п (20)
  4.Pectoral Muscles     10рХ5п.
  5.Abs      10рХ4п.             
  Total: 70 Lifts
                                       
                 
2 Day (Tuesday)
  1.Deficit Deadlifts    50% 3рХ1п,60% 3рХ2п,70% 2рХ5п (19)
  2.Bench Press     55% 3рХ1п,65% 3рХ2п,75% 3рХ5п (24)
  3.Dips with Weights    6рХ5п.
  4.Hyperextensions    10рХ4п.       
  Total: 43 Lifts
                                       
                 
3 Day (Wednesday)
  1.Deadlifts     55% 3рХ1п,65% 3рХ1п,75% 3рХ2п,85% 2рХ4п (20)
  2.Bench Press     50% 5рХ1п,60% 4рХ1п,70% 3рХ2п,80% 3рХ6п (33)   
  3.Pectoral Muscles     10рХ5п. 
  4.Deadlift from Blocks     60% 3рХ1п,70% 3рХ1п,80% 3рХ2п,90% 3рХ2п,100% 2рХ3п (24)
  5.Abs     12рХ4п.         
  Total: 77 Lifts 
                                         
           
5 Day (Friday)
  1.Bench Press    50% 5рх1п.60% 4рХ1п.70% 3рХ2п,80% 3рХ5п (30)
  2.Squat     50% 5рХ1п.60% 4рХ1п.70% 3рХ2п,80% 3рх6п (33)
  3.Bench Press     50% 5рХ1п,60% 5рХ1п,70% 5рХ4п (30)
  4.Pectoral Muscles    10рХ5п.
  5.Lats    10рХ5п.           
  Total: 93 Lifts 
                                     
                   
6 Day (Saturday)                   
  1.Deadlifts     50% 3рХ1п,60% 3рХ1п,70% 3рХ2п,80% 2рХ6п (24)   
  2.Seated Incline Press    3рХ5п.
  3.Triceps      10рХ5п.
  4.Abs      12рХ4п.         
  Total: 24 Lifts          
                               
TOTAL FOR THE WEEK:307 Lifts                                
« Last Edit: April 27, 2015, 08:41:49 AM by Bench Polkov »

Liftisgood

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Re: Podtynny Cycle
« Reply #1 on: April 19, 2015, 09:47:26 PM »
Thanks for translating it, and also to Boris for allowing it to be posted.

It's useful to see how the top lifters train, even though we can't copy them; little bits of the training are useful to gain insight.

I know a lot of people (myself included) would be really interested in seeing training programs for Pozdeev, Belyaev, Sarychev, and many other athletes also if this is possible.

Bench Polkov

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Re: Podtynny Cycle
« Reply #2 on: April 19, 2015, 11:37:52 PM »
There are a few Belyaev cycles floating around and a couple have been translated though I can't confirm how well.

Aaron83

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Re: Podtynny Cycle
« Reply #3 on: April 20, 2015, 11:43:00 AM »
Would he do all of the lifts in equipment?

Bench Polkov

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Re: Podtynny Cycle
« Reply #4 on: April 20, 2015, 03:40:33 PM »
Would he do all of the lifts in equipment?

I'm not 100% sure how the Russians split their equipped and raw training up in their prep periods but Boris did have a specific approach to the equipment. As the % increased the level of the equipment would increase. Eg. loose to tight training bench shirts, wrapped squats to wraps and suit with straps down to wraps and suit and then tighter wraps.

Liftisgood

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Re: Podtynny Cycle
« Reply #5 on: April 20, 2015, 07:17:07 PM »
There are a few Belyaev cycles floating around and a couple have been translated though I can't confirm how well.

So far I have found:
Sergey Mor, this Podtynny routine you have posted, Fedorenko (which I think you also posted), Belyaev 08 (I need to translate some exercises), Askold Surevosky 6WeekBenchCycle, and Abramova which is on here.

I found a few bench specialization programs, but I'm not sure if they're original they may be CMS modified with less squat and deadlift.

Also some extracts, and very rough translations of Boris' books, but they are difficult to read.

I might just try the bench program because for me it's a very weak area, 50% of my squat value.

Chreiz

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Re: Podtynny Cycle
« Reply #6 on: April 21, 2015, 02:56:10 PM »
Nice work. I might have some training cycles of different atheletes on my computer at home somewhere, but most are in Russian too. Are you very sure about all translations?

Bench Polkov

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Re: Podtynny Cycle
« Reply #7 on: April 21, 2015, 05:59:40 PM »
Nice work. I might have some training cycles of different atheletes on my computer at home somewhere, but most are in Russian too. Are you very sure about all translations?

Yeah I spent lot of time picking through russian workout pics, vids and online manuals to confirm each exercise. Most of the early translations were just pumped through Google translate as a complete document and many specifics seemed to be lost in the process.  Hell, I actually recognize a lot of exercises in the Russian alphabet now without needing to translate them.

Stephen Brindle

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Re: Podtynny Cycle
« Reply #8 on: April 22, 2015, 02:18:31 AM »
BenchPolkov thans for sharing that 5 day plan.

My assumption is that Boris customized each of those lifters' programs that LiftIsGood mentioned based upon their strengths and weaknesses. I admit I'm not very knowledgable when it comes to these Russian lifters that he made the 5 day programs for. I was considering trying a 5 day program after getting done with the 4 day/20 week one.

Would you be able to inform us on the strengths and weaknesses of each of those lifters?  think that the people on the forum will then be able to choose which program would be best for them if they decided to do a 5 day program.

For example, one program might be geared to someone who is a weak squatter but already has a decent deadlift and bench and another one might have been for someone who had a great squat and bench but weaker deadlift.

Bench Polkov

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Re: Podtynny Cycle
« Reply #9 on: April 27, 2015, 08:42:24 AM »
Updated with the 2nd prep cycle...

BuccioniPL

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Re: Podtynny Cycle
« Reply #10 on: May 18, 2015, 09:19:48 AM »
Thank you very much for your work! It'd be interesting to ask Boris why peak intensities of the different exercises are so high compared to other one (Abromova for example).

I'd say it would be due to the lifter. Heavier lifters worked at higher intensities. Fedorenko was the same, whereas Belyaev had much lower intensities in his cycles.
« Last Edit: May 18, 2015, 06:01:14 PM by Bench Polkov »
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RussianBear

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Re: Podtynny Cycle
« Reply #11 on: January 07, 2016, 11:05:52 AM »
Boris posted a video on his facebook page of  Podtynnyj lifting against Malanichev at Russian Nationals 2002.
Enjoy

http://www.facebook.com/BorisSheikoOfficial/videos/559409890891150/
"For one to press a lot, one must press a lot, comrade."