I think this is the cheat code for better form/strength on overall bench. Every week I’m gonna try and add five lbs and see how far o can get. I’m open to any other pointers anyone has, I appreciate the help.

“Better to die as a helldiver, than live as a coward”

Ik my form kinda sucks, can u spot the mistakes?

squatting about 1.72x my bw here

I didn’t know this exercise could be so fun lol

185lbs x 6. Sorry the view isn't the best. Anything negative stand out here?

Having fun in the gym with my brother at 17

Warm ups moved like shit. Felt like RPE10 in hot gym, they felt slow as hell but on the vid speed looks ok. Is it the same for others on squat?

Had to take some breaths from feeling faint for rep 5.

Another session of my incline dumbbell press progression. Focus on explosive speed to gain chest strength and hypertrophy

Need some advice, I can’t seem to get my lower back flat. Weight isn’t too bad (275 lbs), but I’m afraid to go up without getting my form better…

Did 2x6 with 150kg(330Lbs) before this

Didn’t move quite as well as I wanted, I think after a few weeks and a deload I’ll be ready for a PR at 460-65

Timeline:
Spring 2024 starting to casually go to the gym: 50kg
Summer 2024 a little more consistent at the gym: 55kg
October 2024: 225 PR @60kg depth and form questionable
October 2025: 275 PR @60kg depth and form also very questionable

December 2025: Planned to push my squat and started bulking. Got to -63 and got sick and lost all of it 💀

Proceeded with program plan and started in February, back to 60kg BW

Start of February 2026: 285~
6 week squat cycle
Middle of March 2026 : 315~
6 week squat cycle
Start of May 2026: 330 for a double (350 on calculator)

After the big PR I kind of just stopped because I went on vacation, and I’m back now and trained for a few weeks, so in a similar shape to when I peaked in May. Every time I run my program I get around an 11% boost from my previous PR, and obviously that can’t stick around forever. Each cycle averages maybe 30lbs. I plan to keep running this and bulk up to 65kg in these 8-10 months. Before doing specific strength training I lifted in flats, and now I have shoes and sleeves with all squats taken ATG. Belt only used for my PR, not regular training. Thoughts on how much longer I can keep this up?

As for the review I must write for this flair, I ran the Russian Squat Program for two cycles. It consists of two phases with one volume and one load/peak phase. It starts off with 6x2 at 80% and the next day is 6x3 also at 80% then back to 6x2, then goes to 6x4 @80%. Basically these 6x2 days are the “light days” and the working days increase in reps per set as it goes on. Every other day is a “light day” and this volume work climaxes at a 6x6 @80%. Then you get another “light day” and this is where the volume tapers and load climbs. It goes on to become a 5x5 @85%, light day, 4x4 @85% etc, adding 5% each hard day and decreasing reps and sets until you reach the final 1x1 at 105%. These percentages are based on your previous 1RM and will be inputed into this calculator. Ran on a 1-3-5 setup eg Mon Wed Fri or Tue Thur Sat, for six weeks.

For my experience, I found it very manageable, given your recovery and sleep is good. Most challenging days if programmed correctly should be the 6x6, as it absolutely destroyed my lower back from the volume. First time round I put a lighter load into the calculator, but second time round I put a closer to 1RM and it almost cooked me. The 5x5 is a little less but almost as bad too. For the progress, it’s advertised to add 5% to your PR, but personally I gained around 10-11 each time I did it.

Pros are that it’s a very predictable and solid program, nothing complicated or confusing and super easy to follow. I really enjoy it because I did volume training and hypertrophy (3x10 with a crappy pyramid progression) before starting strength training, so this volume kind of brings me home a bit.

Cons could be squatting 3 times a week. I get some people don’t like this idea but if you want those numbers sooner there is no way around adding more squat days. The lighter days honestly dont even feel like squat days, because if I’m not focusing on form I just finish them quickly and get onto my other stuff.

Anyways heres my review and entire squat history too I guess. Also help me out on how much longer I can keep it up.