The Extended Russian Routine

Day 1 - Light Squat/Heavy Bench
Day 2 - Heavy Deadlift
Day 3 - Heavy Squat/Light Bench

          Day 1                   Day 2                   Day 3
Week 1  SQ:6*2@80%              DL:6*3@80%              SQ:6*3@80%
        BP:6*3@80%                                      BP:6*2@80%
Week 2  SQ:6*2@80%              DL:6*4@80%              SQ:6*4@80%
        BP:6*4@80%                                      BP:6*2@80%
Week 3  SQ:6*2@80%              DL:6*5@80%              SQ:6*5@80%
        BP:6*5@80%                                      BP:6*2@80%
Week 4  SQ:6*2@80%              DL:6*6@80%              SQ:6*6@80%
        BP:6*6@80%                                      BP:6*2@80%
Week 5  SQ:6*2@80%              DL:5*5@85%              SQ:5*5@85%
        BP:5*5@85%                                      BP:6*2@80%
Week 6  SQ:6*2@80%              DL:4*4@90%              SQ:4*4@90%
        BP:4*4@90%                                      BP:6*2@80%
Week 7  SQ:6*2@80%              DL:3*3@95%              SQ:3*3@95%
        BP:3*3@95%                                      BP:6*2@80%
Week 8  SQ:6*2@80%              DL:2*2@100%             SQ:2*2@100%
        BP:2*2@100%                                     BP:6*2@80%
Week 9  SQ:6*2@80%              DL:1*1@105%             SQ:1*1@105%
        BP:1*1@105%                                     BP:6*2@80%