8/9/2019 Askold Surovetsky Basic Powerlifting Program

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Squat 130

Deadlift 155

1 2 3 4

Squat middle Deadlift easy Squat hard Deadlift mid

1 micro cycle 74% 96 3x3 52% 81 35 88% 114 31 74% 1152 micro cycle 76% 99 3x3 54% 84 35 100% 130 31 76% 1183 micro cycle 78% 101 3x3 56% 87 35 90% 117 31 78% 1214 micro cycle 80% 104 3x3 58% 90 35 Max 11 80% 124

5 micro cycle 82% 107 3x3 60% 93 35 92% 120 31 82% 1276 micro cycle 84% 109 3x3 62% 96 35 102% 133 31 84% 1307 micro cycle 86% 112 3x3 64% 99 35 94% 122 31 86% 133

8 micro cycle 88% 114 3x3 66% 102 35 Max 11 88% 136

Notes:

1 As max you should take your current raw results in squat & deadlift

2 If you take max squat result in knee wraps you should do basic sets in knee wr3 Number of warming-up sets you should take individually

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Askold Surovetsky

Powerlifting basic programme

5 6

dle Squat easy Deadlift hard

3x3 52% 68 35 88% 136 313x3 54% 70 35 100% 155 313x3 56% 73 35 90% 140 313x3 58% 75 35 Max 11

3x3 60% 78 35 92% 143 313x3 62% 81 35 102% 158 313x3 64% 83 35 94% 146 31

3x3 66% 86 35 Max 11

ps.

16 weeks - 8 micro cyles. In the tsets. For bench press can use syst

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ble mentioned only last basicem 1 or system 2.

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System 1Bench press 100

Warming-up30 45 60 70 80 85 90 weight8 6 6 5 4 3 3 reps

% 92% 96% 100% 92% 90% 88% 86% 84% 82% 80% 90 95 100 90 90 90 85 85 80 80

Workout#

1 24 222 2 2 25 22

3 3 26 234 2 1 1 23 235 3 24 33

6 2 2 25 337 2 2 1 23 228 3 2 24 239 3 2 1 23 33

10 3 2 1 23 22

11 30%10; 45%8; 60%6; 70%3512 36%8; 54%6; 68%5; 76%4% 84%3; 92%2; 100%1, Max

Notes:1 You should have 3 bench press workouts per week2 As max you should take your current raw result

3 Weight in yellow collum must be done with 2-3 second pause4 Pressing out = Bench press when 10-12 centimetres obstacle is on your chest5 2*3 mans 2 sets with 3 reps6 You shouldn`t do any add exercises on triceps and deltoids

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ressing out

100%100 weight

32

33

34

35

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System 2Bench press 100

% 36% 54% 68% 76% 80% 84% 88% 92% 88%

35 55 70 75 80 85 90 90 901 8 6 6 5 4 3 3 22 23

2 8 6 6 5 4 3 433 8 6 6 5 4 55

4 8 6 6 5 4 3 3 33 33

5 8 6 6 5 4 3 336 8 6 5 4 84%3; 92%3, 100%1, MaxW

orkout

#