Anybody here speak/read Russian?

Discussion in 'Strength & Conditioning Discussion' started by rEmY, Mar 11, 2008.

  1. rEmY

    rEmY Needs to eat more

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    Trust me, this is on topic.

    I ask because I contacted Konstantinovs on YouTube about some routine info, but as I kind of suspected might be the case, his "english is not good to poot routine....".

    Can anybody help out?
     
  2. bacon

    bacon Silver Belt

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    I think Devil Js might.
     
  3. Merrill

    Merrill Purple Belt

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    It would be difficult to get him to assist with being so busy with the Acad. and all.

    Maybe post in his log or something.

    Edit: Piss Belt, Finally
     
  4. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    Here is a translation I saw on another board. The poster warned that it was probably somewhat dodgy

    Train 4 days in a 8-10 day period
    Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
    Bench and Deadlift twice.
    Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
    Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
    Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
    He doesn't use straps and wear belt only on max weights.
    On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)
    Example

    05/05/2007 bw 109. "Clean" for 13 month.
    Deadlift from hang
    120 - 5
    160 - 3
    200 - 3
    240 - 1
    280 - 1
    310 - 1
    340 - 1
    360 - 1 (belt)
    380 - 1

    deadlift standing on 4 inch blocks
    120 - 5
    170 - 5
    220 - 5
    250 - 5
    270 - 5
    straight-leg deadlift standing on 3 inch blocks
    210 - 5
    240 - 5
    260 - 6

    Abs and accessory work.

    About roundback pulling. He thinks that it is dangerous when lifter start with straight back but round it in the miidle of the pull.
    But Konstantin start with his upperback rounded and control it.
    All guys in his gym pull same style, and no-one has back injury's.
     
  5. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    Here is a translation I saw on another board. The poster warned that it was probably somewhat dodgy

    Train 4 days in a 8-10 day period
    Squat every time: light, medium, heavy, ME. He squats OLY-style, because it help deadlift more, than regular squats.
    Bench and Deadlift twice.
    Accessory work for deadlift - deficit pulls, hypers, reverse hypers, leg kurls.
    Abs is very important for big pull. 6-8 heavy sets with bands (2 green or 1 blue).
    Pull-ups. He can do 15 reps with 30kg, or 50 with his BW. Lats is also important
    He doesn't use straps and wear belt only on max weights.
    On every deadlift day he change main exercise (deadlift from blocks, deadlift from hang, deficit deadlift, deadlift from the floor for reps)
    Example

    05/05/2007 bw 109. "Clean" for 13 month.
    Deadlift from hang
    120 - 5
    160 - 3
    200 - 3
    240 - 1
    280 - 1
    310 - 1
    340 - 1
    360 - 1 (belt)
    380 - 1

    deadlift standing on 4 inch blocks
    120 - 5
    170 - 5
    220 - 5
    250 - 5
    270 - 5
    straight-leg deadlift standing on 3 inch blocks
    210 - 5
    240 - 5
    260 - 6

    Abs and accessory work.

    About roundback pulling. He thinks that it is dangerous when lifter start with straight back but round it in the miidle of the pull.
    But Konstantin start with his upperback rounded and control it.
    All guys in his gym pull same style, and no-one has back injury's.
     
  6. BlastBeats

    BlastBeats Cogito Ergo Dubito

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    Thanks Carnal. Anyone know what deficit pulls are?
     
  7. Merrill

    Merrill Purple Belt

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    Never heard of them. Are they pulls off a box or something.
     
  8. Chris Beeby

    Chris Beeby Brown Belt Professional Fighter

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    Yes, Merril. Standing on plates, using smaller plates on the bar, etc.
     
  9. DEVILsSON

    DEVILsSON Black Belt

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    yea i speak russian although it seems like carnal took care of business already.

    deficit pulls are what C.B described....deadlifts done in a way that increases the ROM..
     
  10. bad_coupon

    bad_coupon Orange Belt

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    Impenetrable jokes FTW

    [​IMG]
     

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