Copy of Powerlifting Programs by Askold Surovetsky

MAX This is a weight which you can get at every training at 1 rapSquats 383Deadlift 405Round 5 Prefered values: 5 or 2.5Legend: Weight / sets * repetitions. (1) 40 /6 = 40kg / 1 set with 6 rep) (2) 75 /2*5 = 75kg / 2 sets with 5 reps in each1 week

1 day Squats 115 /8 160 /6 215 /5 245 /4 275 /32 day Deadlift 120 /8 170 /6 225 /5 245 /4 260 /4*63 day Squats 140 /8 205 /6 260 /5 290 /4 320 /3

2 week1 day Deadlift 120 /8 170 /6 225 /5 260 /4 290 /32 day Squats 115 /8 160 /6 215 /5 230 /4 245 /4*63 day Deadlift 145 /8 220 /6 275 /5 310 /4 340 /3

3 week1 day Squats 140 /8 175 /6 230 /5 260 /4 290 /32 day Deadlift 145 /8 185 /6 245 /5 260 /4 275 /4*63 day Squats 140 /8 205 /6 260 /5 290 /4 320 /3


5 week1 day Squats 140 /8 190 /6 245 /5 275 /4 305 /32 day Deadlift 145 /8 205 /6 260 /5 275 /4 290 /4*63 day Squats 140 /8 205 /6 260 /5 290 /4 320 /3


7 week1 day Squats 140 /8 205 /6 260 /5 290 /4 320 /32 day Deadlift 145 /8 220 /6 275 /5 290 /4 310 /4*6

MAX 3 day Squats 140 /8 205 /6 260 /5 290 /4 320 /28 week

1 day Deadlift 145 /8 220 /6 275 /5 310 /4 340 /32 day Squats 140 /8 205 /6 260 /5 275 /4 290 /4*6

MAX 3 day Deadlift 145 /8 220 /6 275 /5 310 /4 340 /2

This is a weight which you can get at every training at 1 rap ПТ-8

Prefered values: 5 or 2.5Weight / sets * repetitions. (1) 40 /6 = 40kg / 1 set with 6 rep) (2) 75 /2*5 = 75kg / 2 sets with 5 reps in each

290 /4x4;

350 /2x1; 275 /3x7

310 /4x4;

375 /2x1; 290 /3x7

305 /4x4;

350 /2x1; 370 /2x1 305 /3x5

325 /4x4;

375 /2x1; 390 /2x1 325 /3x5

320 /4x4;

350 /2x1; 385 /2x1 320 /3x3

340 /4x4;

375 /2x1; 405 /2x1 340 /3x3

335 /4x4;

350 /1 385 /1 max

355 /4x4;

375 /1 405 /1 max

Bench press. Program by Surovetsky A.ECompetition:

37.5 /8 57.5 /6 72.5 /4 80 /2 87.5 /1 97.5

MAX = 273 This is a weight which you can get at every training at 1 rapLegend:

System #1Warm up (lines 9-17 - do the same as in line 8)

Light 65 /8 98 /7 130 /6 165 /5 198 /4 217.5 /3 240 /3 217.5 /2*3 197.5 /2*4Light 78 /8 110 /7 142.5 /6 175 /5 208 /4 230 /3 250 /1 262.5 /1 217.5 /2x4 197.5

Middle 250 /3 250 /3 230 /2*6 197.5Hard 250 /2 250 /2 262.5 /1 272.5Light 250 /3 250 /3 235 /2*4 217.5

Middle 250 /2 250 /2 262.5 /2 235Hard 250 /2 250 /2 262.5 /2 272.5Light 250 /3 250 /3 262.5 /2 240

Middle 250 /3 250 /3 262.5 /2 272.5Hard 250 /3 250 /3 262.5 /2 272.5

55 /8 88 /7 120 /6 152.5 /5 185 /4 197.5 /3*4MAX 78 /8 123 /6 167.5 /5 200 /4 220 /3 242.5 /2 252.5 /1 262.5 /1 272.5 /1

System #2

MAX= 105 This is a max weight you have got at the System #1

38 /8 58 /6 72.5 /6 80 /5 85 /4 87.5 /3 92.5 /3 97.5 /2*2 92.5 /2*3

The same as above 87.5 /3 92.5 /4*3

87.5 /5*5

87.5 /3 92.5 /3 97.5 /3*3 92.5 /3*3

87.5 /3 92.5 /3*3

MAX 38 /8 58 /6 72.5 /5 80 /4 87.5 /3 97.5 /2 105 /1 107.5 /1 110 /1 112.5

Weight / sets * repetitions. (1) 40 /6=40kg / 1 set with 6 rep) (2) 75 /2*5=75kg / 2 sets with 5 reps in each. Bold=with pauses (2-3s)

Bench press. Program by Surovetsky A.ECompetition:

/1 Max

This is a weight which you can get at every training at 1 rap

System #1Partials

/2*5 217.5 /2*4 272.5 /3*2/2*3/1 235 /2*3 217.5 /2*2 275 /3*2/3*3/2*5 218.4 /3*3/1 240 /2*3 225 /2*2 277.5 /3*2/2*4 225 /2*3/1 245 /2*3 225 /3*3/1 250 /2*3 230 /2*2 280 /3*2

max

System #2

This is a max weight you have got at the System #1

/1

Weight / sets * repetitions. (1) 40 /6=40kg / 1 set with 6 rep) (2) 75 /2*5=75kg / 2 sets with 5 reps in each. Bold=with

Copy of Powerlifting Programs by Askold Surovetsky

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