Russel Orhii

[LexAnderson]

They are both genetic freaks and very strong, sound technical lifters. If I were to emulate one of their styles, hands down orhi. His lifts just look better.

His lifts look better, and I just think he is a better overall lifter. He just has the perfect genetics, and physique to me.

[JohnHelton]

Joey tends to put these guys on six day upper/lower splits.

Be pretty surprised if Russ wasn’t going:

Mon: squat
Tue: bench
Wed: Deadlift
Thu: bench
Fri: squat
Sat: bench

Sean is a special case and I think he’s back to benching six days a week.

The six day U/L is my favorite for competitive PL athletes

I think I am migrating to this exact setup. Plenty of opportunity to recover. My second squat day would be a variation like SSB.

[bobmen10000]

They are both genetic freaks and very strong, sound technical lifters. If I were to emulate one of their styles, hands down orhi. His lifts just look better.

His lifts look better, and I just think he is a better overall lifter. He just has the perfect genetics, and physique to me.

Notwithstanding cutting, he looks 20 to 30 lbs heavier than his stated weight, I assume due to: height & muscle insertions/bodybuilder like physique. He is ridiculous looking even compared to other elite powerlifters in his weight class (tested and non-tested), about as a muscular as a person can get without looking like a sideshow freak.

[JohnHelton]

They are both genetic freaks and very strong, sound technical lifters. If I were to emulate one of their styles, hands down orhi. His lifts just look better.

His lifts look better, and I just think he is a better overall lifter. He just has the perfect genetics, and physique to me.

Notwithstanding cutting, he looks 20 to 30 lbs heavier than his stated weight, I assume due to: height & muscle insertions/bodybuilder like physique. He is ridiculous looking even compared to other elite powerlifters in his weight class (tested and non-tested), about as a muscular as a person can get without looking like a sideshow freak.

IIRC, I watched one of his videos where he said he walks around at ~194 lbs with 10-12% BF. Doesn't carry much fat in his waist. Another genetic blessing.

[LexAnderson]

IIRC, I watched one of his videos where he said he walks around at ~194 lbs with 10-12% BF. Doesn't carry much fat in his waist. Another genetic blessing.

Yeah, that's just not fair at all. I'm like ~198lbs, and look like mush compared to him.

[Alex]

Joey tends to put these guys on six day upper/lower splits.

Be pretty surprised if Russ wasn’t going:

Mon: squat
Tue: bench
Wed: Deadlift
Thu: bench
Fri: squat
Sat: bench

Sean is a special case and I think he’s back to benching six days a week.

The six day U/L is my favorite for competitive PL athletes

Sean did his own programming for this meet, but yeah he benches 6x, squats 3x, and deadlifts 2x. He also has a fuck ton of training volume, last week he on his comp day he did Squat 1x1, 7x5, Bench 1x1, 4x7, Deadlift 1x1, 6x4. Russ doesn't do anywhere near that amount of work.

[BigDave]

Joey tends to put these guys on six day upper/lower splits.

Be pretty surprised if Russ wasn’t going:

Mon: squat
Tue: bench
Wed: Deadlift
Thu: bench
Fri: squat
Sat: bench

Sean is a special case and I think he’s back to benching six days a week.

The six day U/L is my favorite for competitive PL athletes

Sean did his own programming for the past 6 weeks, but yeah he benches 6x, squats 3x, and deadlifts 2x. He also has a fuck ton of training volume, last week he on his comp day he did Squat 1x1, 7x5, Bench 1x1, 4x7, Deadlift 1x1, 6x4. Russ doesn't do anywhere near that amount of work.

Well, if we’re considering work as something other than mass x DISTANCE MOVED

Lolol jk

Maybe

[izzynarvaez]

In all seriousness, I’ve got a lot of “data” at this point to show that people who bench like that need way more work than someone with a longer RoM. I probably see most people settle at 1.5-3x/wk with normal bench techniques. With super arches? 3x/wk is the minimum. Frequency is, on average, higher for sumo too. For conventional, it settles at 0.5-1.5 per week (lighter / weaker lifters on the upper end), but more like 1-2 for sumo. Can’t cheat the RoM as much on squat and not many raw lifters go super wide, anyway.

[JohnHelton]

Super high opening lift. Maybe it is good to practice competition depth.

[Wilhelm]

Super high opening lift. Maybe it is good to practice competition depth.

I didn't think he was going to get that third attempt based on how high his first two were.
Haven't rewatched the replay, but his third was a damn close call too.

[JohnHelton]

Super high opening lift. Maybe it is good to practice competition depth.

I didn't think he was going to get that third attempt based on how high his first two were.
Haven't rewatched the replay, but his third was a damn close call too.

I thought it was high but I wasn't there. Glad he is still in the meet.

[Stoop]

Just watched several of Sean's squat videos on IG. If you wanna talk about a guy who doesn't hit depth, its him. He seems to stand and hold the weight at the top forever as well, I thought the videos froze each time.

Aaaaand they both had problems hitting depth.

[Travis]

Is it really sub-max training when you consistently hit bigger weights in the gym than you do in the meet?

This isn't directed at any paticular lifter, just a trend I see from instagram & youtube.

[LexAnderson]

I haven't gotten to watch the lifts yet, but I heard the same rumblings from folks over on IG about the depth being an issue. I've always believed that you practice what you compete. But he apparently was able to get the third attempt and win it.

[gtl]

I haven't gotten to watch the lifts yet, but I heard the same rumblings from folks over on IG about the depth being an issue. I've always believed that you practice what you compete. But he apparently was able to get the third attempt and win it.

"I wasn't there" but the 3rd attempt didn't really look much different than the first 2 from my couch. I wonder if they let it pass so he could finish the meet. nothatinjussayin

[gtl]

Mon: squat
Tue: bench
Wed: Deadlift
Thu: bench
Fri: squat
Sat: bench

The six day U/L is my favorite for competitive PL athletes

Just curious what this would look like.. for example,
Monday: Comp squat (+volume)
Monday: Comp squat + supplemental squat?
Monday: Comp squat + assistance work?
Monday: Comp squat + dl supplemental or dl assistance?

[LexAnderson]

I haven't gotten to watch the lifts yet, but I heard the same rumblings from folks over on IG about the depth being an issue. I've always believed that you practice what you compete. But he apparently was able to get the third attempt and win it.

"I wasn't there" but the 3rd attempt didn't really look much different than the first 2 from my couch. I wonder if they let it pass so he could finish the meet. nothatinjussayin

I think there's def something to be said for giving him the chance to make it through the meet. But he better shore up his depth because those IPF world judges will red light you in a blink.

[Stoop]

I haven't gotten to watch the lifts yet, but I heard the same rumblings from folks over on IG about the depth being an issue. I've always believed that you practice what you compete. But he apparently was able to get the third attempt and win it.

"I wasn't there" but the 3rd attempt didn't really look much different than the first 2 from my couch. I wonder if they let it pass so he could finish the meet. nothatinjussayin

I think there's def something to be said for giving him the chance to make it through the meet. But he better shore up his depth because those IPF world judges will red light you in a blink.

Doesn't look like he's going to Worlds this year. Whoever wins 83kg will have an * by their gold medal, especially when he breaks another WR at the Arnold.

[Griff]

Just curious what this would look like.. for example,
Monday: Comp squat (+volume)
Monday: Comp squat + supplemental squat?
Monday: Comp squat + assistance work?
Monday: Comp squat + dl supplemental or dl assistance?

Russ posted a video about his split last year:

Mon - Bench/Chest & Back
Tues - Squat/Legs
Wed - Bench/Arms
Thurs - Deadlift/light legs
Fri - Bench/Chest & Shoulders
Saturday - Squat/no accessory
Sunday - Off

He does a TON of bodybuilding-style hypertrophy work (shockingly ). Like, after his primary strength work for the day, he'll do 4-6 accessory exercises for 3-5 sets of 8-15 each. See below for an example of a chest/back session after bench work.

At some point in the past year he switched to benching 4x/week. I never saw that he posted a split, but I think it basically involved putting an additional bench session after the Saturday squat session.

[Stenson]

Is it really sub-max training when you consistently hit bigger weights in the gym than you do in the meet?

This isn't directed at any paticular lifter, just a trend I see from instagram & youtube.

I've noticed this with several USAPL lifters as well. Makes you wonder...is it because of inaccurate plates? Caring more about IG clout than meet results? Something more nefarious...?