Training plan of Kazakov Ravil in the preparatory period from 03.06.2002 to 03.31.

2002

week 1
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Morning Evening Morning
1 Bench press 50% 1 5 5 1 Deficit Deadlift 50% 1 3 3 1
60% 1 4 4 60% 2 3 6
70% 2 3 6 65% 6 2 ###
80% 5 2 ### 2 Incline Bench press 6 4
2 Squat 50% 1 5 5 3 Press 5 5 2
60% 1 4 4 4 Lats 5 10
70% 2 3 6 0
75% 5 3 ### Total lifts 21 0 3
3 Db bench press 5 6 0
4 Dips 5 6
5 Abs 4 10 4
Evening 5
1 Squat 50% 1 5 5 6
60% 1 4 4 Evening
70% 2 3 6 1
80% 5 2 ###
2 Bench press 50% 1 5 5
60% 1 4 4
70% 2 3 6 2
80% 5 2 ###
3 Squat 50% 1 4 4
60% 1 4 4
70% 4 4 ###
4 Chest muscles 5 10
5 Triceps 5 10
6 Good mornings 5 8

Total lifts 129

3
4
5
6

week 2
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Morning Evening Morning
1 Bench press 50% 1 5 5 1 Deficit Deadlift 50% 1 3 3 1
60% 1 4 4 60% 2 3 6
70% 2 3 6 70% 6 2 ###
80% 5 2 ### 2 Incline Bench press 6 4
2 Squat 50% 1 5 5 3 Press 5 5 2
60% 1 4 4 4 Lats 5 10
70% 2 3 6 0
80% 5 2 ### Total lifts 21 0 3
 3 Db bench press 5 6
4 Dips 5 6
5 Abs 4 10
Evening 4
1 Squat 55% 1 5 5 5
65% 1 4 4 6
75% 2 3 6 Evening
85% 4 2 8 1
2 Bench press 50% 1 5 5
60% 1 4 4
70% 2 3 6
80% 6 3 ### 2
3 Squat 55% 1 4 4
65% 1 4 4
75% 5 4 ###
4 Chest muscles 5 10
5 Triceps 5 10
6 Good mornings 5 8

Total lifts 134

3
4
5
6

week 3
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Morning Evening Morning
1 Bench press 50% 1 5 5 1 Incline Bench press 6 3 1
60% 1 4 4 2 Triceps 5 10
70% 2 3 6 3 Deficit Deadlift 50% 1 3 3
80% 5 2 ### 60% 2 3 6
2 Squat 50% 1 5 5 65% 5 2 ### 2
60% 1 4 4 4 Lats 5 10 3
70% 2 3 6 5 Leg press 5 5
80% 5 2 ### 6 Good mornings 5 6
3 Dips 5 6
4 Lats 5 10 Total lifts 19 4
5 Good mornings 4 10 5
Evening Evening
1 Squat 50% 1 5 5 1
60% 1 4 4
70% 2 3 6
80% 2 3 6
85% 3 2 6
2 Bench press 55% 1 5 5
65% 1 4 4
75% 2 3 6
 85% 4 2 8
3 Chest muscles 5 10
4 Db shoulder press 5 5
5 Abs 4 10 2
3
Total lifts 100

4
5

week 4
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Morning Evening Morning
1 Bench press 50% 1 5 5 1 Deficit Deadlift 50% 1 3 3 1
60% 1 4 4 60% 2 3 6
70% 2 3 6 70% 5 2 ###
80% 5 2 ### 2 Db bench press 6 6
2 Squat 50% 1 5 5 3 Dips 5 6 2
60% 1 4 4 4 Cable rows 5 8
70% 2 3 6 0
75% 5 3 ### Total lifts 19 0
3 Bench press 55% 1 5 5 3
65% 1 5 5
75% 4 4 ###
4 Chest muscles 5 10
5 Abs 4 10 4
Evening 5
1 Squat 50% 1 5 5 6
60% 1 4 4 Evening
70% 2 3 6 1
80% 6 3 ###
2 Bench press 50% 1 5 5
60% 1 4 4
70% 2 3 6 2
80% 7 3 ###
3 Chest muscles 5 10
4 Triceps 5 10 3
5 Good mornings 5 5 4

Total lifts 150

Training plan of Kazakov Ravil in the competitive period from 04.01.2002 to 05.12.2002
week 1
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Morning Evening Morning
1 Squat 50% 1 3 3 1
60% 1 3 3
70% 2 3 6
75% 5 3 ###
2 Bench press 50% 1 3 3 2
60% 1 3 3
70% 2 3 6
75% 5 3 ###
3 Chest muscles 5 10 3
4 Good mornings 3 8 4
Evening Evening
1 Squat 55% 1 5 5 1
65% 1 4 4
75% 2 3 6
85% 5 2 ###
2 Bench press 50% 1 5 5 2
60% 1 4 4
70% 2 3 6
80% 6 3 ###
3 Squat 50% 1 5 5 3
60% 1 4 4 4
70% 2 3 6
80% 4 3 ###
4 Board press 5 2
5 Abs 3 8
5
Total lifts 127

week 2
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Morning Evening Evening
1 Squat 50% 1 3 3 1
60% 1 3 3
70% 2 3 6
80% 5 2 ###
2 Bench press 50% 1 3 3
60% 1 3 3 2
70% 2 3 6
80% 5 2 ###
3 Dips 5 4
4 Abs 4 10 3
Evening
1 Bench press 55% 1 3 3
65% 1 3 3
75% 2 2 4 4
85% 4 1 4 5
2 Squat 55% 1 3 3
65% 1 3 3
 75% 2 3 6
85% 5 2 ###
3 Bench press 50% 1 3 3
60% 1 3 3
70% 2 3 6
80% 4 2 8
4 Chest muscles 4 8
5 Good mornings 3 8

Total lifts 100

week 3
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Morning Evening Evening
1 Squat 50% 1 3 3 1
60% 1 3 3
70% 2 3 6
80% 2 2 4
90% 1 1 1
95%-100% 2 1 2
2 Bench Press 50% 1 3 3
60% 1 3 3 2
70% 2 3 6
80% 2 2 4
90% 1 1 1
95%-100% 2 1 2 3
80% 3 2 6 4
3 Chest muscles 5 10
4 Hack Squat 4 4
5 Good mornings 4 8
5
Total lifts 44

week 4
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Evening Evening Evening
1 Squat 50% 1 3 3 1
60% 1 3 3
70% 2 3 6
80% 3 2 6
85% 3 1 3 2
2 Bench press 50% 1 3 3
60% 1 3 3
70% 2 3 6
80% 6 3 ###
3 Chest muscles 4 8
4 Hack Squat 4 4 3
5 Good mornings 3 8 4

Total lifts 51
week 5
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Evening Evening Evening
1 Squat 50% 1 3 3 1
60% 1 3 3
70% 2 3 6
80% 5 2 ###
2 Bench press 50% 1 3 3 2
60% 1 3 3 3
70% 2 3 6
80% 5 2 ###
3 Chest muscles 3 6
4 Good mornings 4 4 4

Total lifts 44

week 6
1 day (Monday) % sets reps 2 day (Tuesday) % sets reps 3 day (Wednesday)
Evening Evening Evening
1 Bench press 50% 1 3 3 1
60% 1 3 3
70% 2 2 4
75% 3 1 3 2
2 Deadlift 50% 1 3 3
60% 2 3 6
70% 4 2 8
3 Good mornings 3 5

Total lifts 30
 References: [Link]

3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Morning 5 Morning Evening
Bench press 50% 1 5 5 1 Bench press 50% 1 5 5 1
60% 1 4 4 60% 1 4 4
70% 2 3 6 70% 2 3 6
80% 5 2 ### 80% 5 2 ###
Deadlift up to knees 55% 1 3 3 2 Squat 50% 1 5 5 2
65% 2 3 6 60% 1 4 4
75% 5 3 ### 70% 2 3 6
Bench press 55% 1 5 5 80% 5 2 ### 3
65% 1 5 5 3 Press 6 4 4
75% 4 4 ### 4 Chest muscles 5 10 5
Chest muscles 5 10 5 Abs 4 10 6
Squat in depth 5 5 Evening
Abs 4 10 1 Squat 50% 1 5 5
Evening 60% 1 4 4
Deadlift 50% 1 3 3 70% 2 3 6
60% 1 3 3 80% 5 3 ###
70% 2 3 6 2 Bench press 50% 1 5 5
80% 5 2 ### 60% 1 4 4
Bench press 50% 1 6 6 70% 2 3 6
60% 1 5 5 80% 6 3 ###
70% 2 4 8 3 Chest muscles 5 10
75% 2 3 6 4 Squat 55% 1 5 5
80% 2 2 4 65% 1 5 5
85% 2 1 2 75% 5 4 ###
80% 2 2 4 5 Triceps 5 8
75% 2 3 6 6 Good mornings 4 10
70% 1 4 4
60% 1 5 5 Total lifts 143
50% 1 6 6
Chest muscles 5 10
Cable rows 5 8
Triceps 5 10
Good mornings 5 5

Total lifts 153

3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Morning 5 Morning Evening
Bench press 55% 1 5 5 1 Bench press 50% 1 5 5 1
65% 1 4 4 60% 1 4 4
75% 2 3 6 70% 2 3 6
85% 4 2 8 80% 5 2 ###
Deadlift up to knees 55% 1 3 3 2 Squat 50% 1 5 5 2
65% 2 3 6 60% 1 4 4
75% 5 3 ### 70% 2 3 6
Bench press 50% 1 5 5 80% 5 2 ### 3
 60% 1 4 4 3 Press 6 4 4
70% 1 3 3 4 Chest muscles 5 10 5
80% 4 3 ### 5 Abs 4 10
Chest muscles 5 10 Evening 6
Squat in depth 5 5 1 Squat 50% 1 5 5
Abs 4 10 60% 1 4 4
Evening 70% 2 3 6
Deadlift 50% 1 3 3 80% 5 3 ###
60% 1 3 3 2 Bench press 50% 1 5 5
70% 2 3 6 60% 1 4 4
80% 6 2 ### 70% 2 3 6
Bench press 50% 1 6 6 80% 6 3 ###
60% 1 5 5 3 Chest muscles 5 10
70% 2 4 8 4 Squat 50% 1 5 5
75% 2 3 6 60% 1 5 5
80% 2 2 4 65% 1 3 3
85% 2 1 2 65% 1 7 7
80% 2 2 4 65% 1 4 4
75% 2 3 6 65% 1 9 9
70% 1 4 4 65% 1 5 5
60% 1 5 5 65% 1 8 8
50% 1 6 6 65% 1 6 6
Chest muscles 5 10 65% 1 4 4
Cable rows 5 8 5 Triceps 5 8
Triceps 5 10 6 Good mornings 4 10
Good mornings 5 5
Total lifts 169
Total lifts 151

3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Morning 5 Morning Evening
Bench press 50% 1 5 5 1 Squat 50% 1 5 5 1
60% 1 4 4 60% 1 4 4
70% 2 3 6 70% 2 3 6
80% 5 2 ### 80% 5 2 ###
Dips 5 5 2 Bench press 55% 1 5 5 2
Deadlift up to knees 50% 1 3 3 65% 1 4 4 3
60% 2 3 6 75% 2 3 6
70% 2 3 6 85% 6 2 ###
75% 5 2 ### 3 Dips 5 6
Delts 5 8 4 Chest muscles 5 10 4
Good mornings 4 8 5 Abs 4 10 5
Evening Evening 6
Bench press 50% 1 6 6 1 Bench press 50% 1 5 5
60% 1 5 5 60% 1 4 4
70% 1 4 4 70% 2 3 6
75% 2 3 6 80% 8 3 ###
80% 2 2 4 2 Squat 50% 1 5 5
85% 3 1 3 60% 1 5 5
80% 2 2 4 70% 1 3 3
75% 1 3 3 70% 1 5 5
 70% 1 4 4 70% 1 7 7
60% 1 6 6 70% 1 9 9
50% 1 8 8 70% 1 8 8
Chest muscles 5 10 70% 1 6 6
Deadlift from blocks 60% 1 3 3 70% 1 4 4
70% 1 3 3 3 Board press 5 3
80% 2 3 6 4 Squat in depth 5 5
90% 3 2 6 5 Good mornings 4 10
Hack squat 6 6
Abs 4 10 Total lifts 143

Total lifts 121

3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Morning 5 Morning Evening
Bench press 55% 1 5 5 1 Squat 50% 1 5 5 1
65% 1 4 4 60% 1 4 4
75% 2 3 6 70% 2 3 6
85% 4 2 8 80% 6 3 ### 2
Deadlift 50% 1 3 3 2 Bench press 50% 1 5 5
60% 1 3 3 60% 1 4 4
70% 2 3 6 70% 2 3 6 3
80% 6 2 ### 80% 6 2 ### 4
Bench press 50% 1 5 5 3 Chest muscles 5 10
60% 1 4 4 4 Dips 6 5
70% 2 3 6 5 Abs 4 10
80% 5 2 ### Evening 5
Lats 5 10 1 Bench press 50% 1 5 5
Leg press 6 4 60% 1 4 4
Abs 3 10 70% 2 3 6
Evening 80% 8 3 ###
Deadlift up to knees 50% 1 3 3 2 Squat 50% 1 5 5
60% 1 3 3 60% 1 5 5
70% 2 3 6 70% 1 3 3
75% 5 3 ### 70% 1 7 7
Bench press 50% 1 6 6 70% 1 2 2
60% 1 6 6 70% 1 8 8
70% 5 6 ### 70% 1 5 5
Chest muscles 5 10 70% 1 9 9
Deadlift from blocks 65% 1 3 3 70% 1 4 4
75% 1 3 3 70% 1 6 6
85% 2 3 6 3 Db bench press 6 6
95% 4 3 ### 4 Triceps 5 10
Good mornings 4 10 5 Good mornings 4 10

Total lifts 165 Total lifts 153

References: [Link]
3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Morning 3 Morning Evening
Deadlift up to knees 50% 1 3 3 1 Squat 50% 1 5 5 1
60% 1 3 3 60% 1 4 4
70% 2 3 6 70% 2 3 6
75% 5 2 ### 75% 5 2 ###
Bench press 50% 1 5 5 2 Bench press 50% 1 5 5 2
60% 1 4 4 60% 1 4 4 3
70% 2 3 6 70% 2 3 6 4
80% 5 2 ### 75% 5 2 ###
Chest muscles 5 10 3 Chest muscles 5 10
Lats 5 8 4 Good mornings 3 8
Evening Evening
Deadlift 55% 1 3 3 1 Bench press 50% 1 5 5
65% 1 3 3 60% 1 4 4
75% 2 3 6 70% 2 3 6
85% 5 2 ### 80% 5 2 ###
Bench press 55% 1 5 5 2 Squat 50% 1 5 5
65% 1 4 4 60% 1 4 4
75% 2 3 6 70% 2 3 6
85% 5 2 ### 80% 5 2 ###
Dips 6 4 3 Bench press 55% 1 4 4
Deadlift from blocks 65% 1 3 3 65% 1 3 3
75% 1 3 3 75% 5 3 ###
85% 2 3 6 4 Lats 4 8
95% 2 2 4 5 Cable rows 4 8
105% 2 1 2
Good mornings 4 8 Total lifts 122

Total lifts 112

3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Evening 3 Evening Evening
Bench press 50% 1 3 3 1 Squat 50% 1 3 3 1
60% 1 3 3 60% 1 3 3
70% 2 3 6 70% 2 3 6
80% 3 2 6 80% 6 3 ###
90% 3 1 3 2 Bench press 50% 1 3 3 2
Deadlift 55% 1 3 3 60% 1 3 3
65% 1 3 3 70% 2 3 6
75% 2 3 6 80% 6 3 ###
85% 5 2 ### 3 Chest muscles 5 10 3
Bench press 55% 1 3 3 4 Hack Squat 5 4 4
65% 1 3 3 5 Good mornings 4 5
75% 1 3 3
85% 4 2 8 Total lifts 60
Chest muscles 5 8
Abs 3 10

Total lifts 60
3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Evening 3 Evening Evening
Deadlift 50% 1 3 3 1 Squat 50% 1 3 3 1
60% 1 3 3 60% 1 3 3
70% 2 3 6 70% 2 3 6
80% 2 2 4 80% 6 3 ### 2
90% 1 1 1 2 Bench press 55% 1 3 3
95%-100% 2 1 2 65% 1 3 3
80% 2 2 4 75% 2 3 6
Bench Press 50% 1 3 3 85% 5 2 ### 3
60% 1 3 3 3 Chest muscles 4 8 4
70% 1 3 3 4 Good mornings 4 8
80% 5 3 ###
Dips 5 4 Total lifts 52
Deadlift from blocks 50% 1 3 3 5
60% 1 3 3
70% 2 3 6
80% 4 2 8
Abs 3 8

Total lifts 67

3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Evening 3 Evening Evening
Bench press 50% 1 3 3 1 Bench press 55% 1 3 3 1
60% 1 3 3 65% 1 3 3
70% 2 3 6 75% 2 2 4
80% 6 3 ### 85% 5 1 5
Deadlift 50% 1 3 3 2 Squat 50% 1 3 3 2
60% 1 3 3 60% 1 3 3 3
70% 2 3 6 70% 2 3 6 4
80% 2 2 4 80% 5 3 ###
85% 3 1 3 3 Bench press 50% 1 3 3
80% 3 2 6 60% 1 3 3
Dips 5 4 70% 1 3 3
Abs 3 8 80% 4 2 8
4 Chest muscles 4 8
Total lifts 55 5 Good mornings 4 5
 Total lifts 59

3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Evening 3 Evening Evening
Bench press 50% 1 3 3 1 Squat 50% 1 3 3
60% 1 3 3 60% 1 3 3
70% 2 3 6 70% 2 3 6
80% 5 2 ### 75% 5 2 ###
Chest muscles 4 8 2 Bench press 50% 1 3 3
Deadlift 50% 1 3 3 60% 1 3 3
60% 1 3 3 70% 2 3 6
70% 2 3 6 75% 2 2 4
75% 4 2 8 80% 3 1 3
Abs 4 8 3 Good mornings 3 6

Total lifts 42 Total lifts 41

3 day (Wednesday) % sets reps 5 day (Friday) % sets reps 6 day (saturday)
Evening 3 Evening Evening
Squat 50% 1 3 3
60% 2 3 6
70% 3 2 6
Bench press 50% 1 3 3
60% 2 3 6
70% 3 2 6

Total lifts 30
blioteka/plan-trenirovok-msmk-kazakova-ravilja-v-podgotovitelnom-periode-s-0603-po-31032002-bshejko/

6 day (saturday) % sets reps

Evening
Deadlift 50% 1 4 4
60% 2 4 8
70% 2 3 6
80% 6 2 ###
Bench press 50% 1 4 4
(close grip) 60% 1 4 4
65% 4 4 ###
Dips 5 10
Db bench press 5 6
Squat in depth 6 5
Abs 4 10
0
Total lifts 54

6 day (saturday) % sets reps

Evening
Deadlift 50% 1 4 4
60% 2 4 8
70% 2 3 6
80% 6 2 ###
Bench press 50% 1 4 4
(close grip) 60% 1 4 4
65% 4 4 ###
Dips 5 10
 Db bench press 5 6
Deadlift 50% 2 4 8
(romanian) 60% 4 4 ###
Abs 4 10

Total lifts 78

6 day (saturday) % sets reps

Evening
Bench press 50% 1 5 5
60% 1 4 4
70% 2 3 6
80% 6 2 ###
Triceps 5 10
Deadlift up to knees 50% 1 3 3
60% 1 3 3
70% 2 3 6
80% 4 2 8
Leg press 6 6
Cable rows 5 8
Abs 4 10

Total lifts 47
 6 day (saturday) % sets reps
Evening
Deadlift up to knees 55% 1 3 3
65% 1 3 3
75% 5 3 ###
Bench press 50% 1 4 4
(close grip) 60% 2 3 6
70% 5 3 ###
Triceps 5 10
Deadlift 50% 1 3 3
60% 1 3 3
70% 2 3 6
80% 5 3 ###
Abs 4 10

Total lifts 73

teka/plan-trenirovok-msmk-kazakova-ravilja-v-sorevnovatelnom-periode-s-0104-po-12052002-bshejko/
6 day (saturday) % sets reps
Evening
Deadlift 50% 1 3 3
60% 1 3 3
70% 2 3 6
80% 5 2 ###
Incline Bench press 5 2
Board press 5 2
Cable rows 4 6
0
Total lifts 22 0

6 day (saturday) % sets reps

Evening
Deadlift 50% 1 3 3
60% 1 3 3
70% 2 3 6
80% 5 3 ###
Bench press 50% 1 3 3
60% 1 3 3
70% 1 3 3
80% 5 2 ###
Leg press 5 4
Abs 3 8

Total lifts 46
6 day (saturday) % sets reps
Evening
Deadlift up to knees 50% 1 3 3
60% 2 3 6
70% 4 2 8
Bench press 50% 1 4 4
60% 1 4 4
70% 2 4 8
75% 4 4 ###
Triceps 4 8
Deadlift 50% 1 3 3
60% 1 3 3
70% 2 3 6
80% 5 3 ###
Leg press 5 4

Total lifts 76

6 day (saturday) % sets reps

Evening
Deadlift 50% 1 3 3
60% 1 3 3
70% 2 3 6
80% 5 2 ###
Incline Bench press 5 3
Leg press 4 4
Abs 3 8
0
Total lifts 22 0
6 day (saturday) % sets reps
Evening

6 day (saturday) % sets reps

Evening

Competition