Author Topic: Podtynny Cycle (Read 17800 times)

Bench Polkov · « **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

Liftisgood · « **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 · « **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 · « **Reply #3 on:** April 20, 2015, 11:43:00 AM »

Would he do all of the lifts in equipment?

Bench Polkov · « **Reply #4 on:** April 20, 2015, 03:40:33 PM »

Quote from: Aaron83 on April 20, 2015, 11:43:00 AM

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 · « **Reply #5 on:** April 20, 2015, 07:17:07 PM »

Quote from: Bench Polkov 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.

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 · « **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 · « **Reply #7 on:** April 21, 2015, 05:59:40 PM »

Quote from: Chreiz 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?

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 · « **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 · « **Reply #9 on:** April 27, 2015, 08:42:24 AM »

Updated with the 2nd prep cycle...

BuccioniPL · « **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.

RussianBear · « **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/

Author Topic: Podtynny Cycle (Read 17800 times)

Bench Polkov

Podtynny Cycle

Liftisgood

Re: Podtynny Cycle

Bench Polkov

Re: Podtynny Cycle

Aaron83

Re: Podtynny Cycle

Bench Polkov

Re: Podtynny Cycle

Liftisgood

Re: Podtynny Cycle

Chreiz

Re: Podtynny Cycle

Bench Polkov

Re: Podtynny Cycle

Stephen Brindle

Re: Podtynny Cycle

Bench Polkov

Re: Podtynny Cycle

BuccioniPL

Re: Podtynny Cycle

RussianBear

Re: Podtynny Cycle