Russian Powerlifting Superstar ....

Andrey Malanichev. Period.

The best of the best. If I am not mistaken Andrey just broke the raw WR squat with 1000+ squat at RUM 7.

Andrey is one of the Russian powerlifting superstars, together with Belyaev and Pozdeev.

Andrey's lifting is brutally simple and relies heavily on the big three. Andrey squats, benches and pulls once a week. His typical approach is a linear periodization over roughly 9-12 weeks, pyramiding the weight up. Apart from the powerlifts, Andrey does 4x12 light incline press during each session and a few sets of decline sit-ups with a dumbbell or kettlebell on his chest.



Typical weekly schedule looks like this:

squat: many sets working up with weight
incline press 4x12 light
abs a few sets

bench press: many sets working up with weight
incline press 4x12 light
abs a few sets

deadlift: many sets working up with weight
incline press 4x12 light
abs a few sets



Squatting is always a medium stance power squat, bench press is raw bench or with slingshot and pulls are typically sumo pulls, sometimes pulling from deficit.

Andrey feels proper form is crucial, especially on the heaviest sets.

Andrey does very light joging 1-2x a week to help his recovery.

Andrey eats lots of oatmeals, rice, porridge, meat, fish and protein powders.


Some vids from his training:

squat session:

... and some damn heavy sumos:

Below is Andrey's prep cycle for The 2008 Cup of Titans (all weights in kilos):

SQUAT (weight x reps):
week 1: 220x10, 240x8, 260x7, 280x4, 300x3
week 2: 240x10, 270x8, 290x6, 300x4, 320x3
week 3: 200x3, 240x3, 270x3, 290x3, 310x3, 330x3, 350x3
week 4: 300x5, 300x5, 300x5
week 5: 300x4, 320x4, 340x4, 360x4, 380x4
week 6: 300x3, 330x3, 350x3, 370x3, 390x3, 400x3
week 7: 320x5, 320x5, 320x5
week 8: 320x2, 340x2, 360x2, 380x1, 400x1, 430x1
week 9 (suit): 300x1, 320x1, 340x1, 360x1, 380x1
week 10 (suit): 300x3, 320x3
week 11: 200x3, 240x3, 260x3, 280x3


BENCH  PRESS (weight x reps):
week 1: 120x4, 140x4, 160x4
week 2: 120x4, 140x4, 160x4, 180x4
week 3: 120x3, 140x3, 160x3, 180x3, 200x3
week 4: 120x4, 140x4, 160x3, 180x3, 200x2, 210x2, 220x2
week 5: 100x4, 120x4, 140x4, 180x4
week 6: 120x3, 140x3, 160x3, 180x3, 200x3, 210x3, 220x3
week 7: 120x2, 140x2, 160x2, 180x2, 200x2, 220x2, 230x1, 245x1
week 8 (shirt): 200x1, 220x1, 240x1, 260x1, 270x1, 280x1
week 9 (shirt): 200x1, 220x1, 240x1, 260x1, 280x1, 290x1, 300x1
week 10 (shirt): 120x3, 140x4, 160x4


DEADLIFT (weight x reps):
week 1: 200x4, 220x4, 240x4
week 2 (from deficit): 200x4, 220x4
week 3: 200x3, 240x3, 280x3
week 4 (from deficit): 200x4, 220x4, 240x4
week 5: 220x3, 240x3, 280x3, 300x3
week 6 (from deficit): 220x3, 240x3, 280x3
week 7: 220x3, 240x3, 260x3, 280x3, 300x3, 320x3, 340x3
week 8: 220x3, 240x3, 260x3, 280x3, 300x3, 320x3
week 9: 270x5
week 10: 220x2, 240x2, 240x2, 260x2, 280x2, 300x2, 320x2, 340x1, 360x1, 380x1, 390x1
week 11: 270x1, 300x5 (suit)






source: malan-power.com