Copy Of Powerlifting Programs By Askold Surovetsky 5v2v5l
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Squats Deadlift Round Legend: 1 week
MAX This is a weight which you can get at every training at 1 rap 383 405 5 Prefered values: 5 or 2.5 Weight / sets * repetitions. (1) 40 /6 = 40kg / 1 set with 6 rep) (2) 75 /2*5 = 75kg / 2 sets with 5 reps in each 1 day 2 day 3 day
Squats Deadlift Squats
115 /8 120 /8 140 /8
160 /6 170 /6 205 /6
215 /5 225 /5 260 /5
245 /4 245 /4 290 /4
275 /3 260 /4*6 320 /3
1 day 2 day 3 day
Deadlift Squats Deadlift
120 /8 115 /8 145 /8
170 /6 160 /6 220 /6
225 /5 215 /5 275 /5
260 /4 230 /4 310 /4
290 /3 245 /4*6 340 /3
1 day 2 day 3 day
Squats Deadlift Squats
140 /8 145 /8 140 /8
175 /6 185 /6 205 /6
230 /5 245 /5 260 /5
260 /4 260 /4 290 /4
290 /3 275 /4*6 320 /3
1 day 2 day 3 day
Deadlift Squats Deadlift
145 /8 140 /8 145 /8
185 /6 175 /6 220 /6
245 /5 230 /5 275 /5
275 /4 245 /4 310 /4
310 /3 260 /4*6 340 /3
1 day 2 day 3 day
Squats Deadlift Squats
140 /8 145 /8 140 /8
190 /6 205 /6 205 /6
245 /5 260 /5 260 /5
275 /4 275 /4 290 /4
305 /3 290 /4*6 320 /3
1 day 2 day 3 day
Deadlift Squats Deadlift
145 /8 140 /8 145 /8
205 /6 190 /6 220 /6
260 /5 245 /5 275 /5
290 /4 260 /4 310 /4
325 /3 275 /4*6 340 /3
1 day 2 day 3 day
Squats Deadlift Squats
140 /8 145 /8 140 /8
205 /6 220 /6 205 /6
260 /5 275 /5 260 /5
290 /4 290 /4 290 /4
320 /3 310 /4*6 320 /2
1 day 2 day 3 day
Deadlift Squats Deadlift
145 /8 140 /8 145 /8
220 /6 205 /6 220 /6
275 /5 260 /5 275 /5
310 /4 275 /4 310 /4
340 /3 290 /4*6 340 /2
2 week
3 week
4 week
5 week
6 week
7 week
MAX 8 week
MAX
ПТ-8
ts 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
390 /2x1
325 /3x5
385 /2x1
320 /3x3
405 /2x1
340 /3x3
325 /4x4; 375 /2x1; 320 /4x4; 350 /2x1; 340 /4x4; 375 /2x1; 335 /4x4; 350 /1
385 /1
max
405 /1
max
355 /4x4; 375 /1
Bench press. Program by Surovetsky A.E Competition: 38 /8 57.5 /6
72.5 /4 273 This is a weight which you can get at every training at 1 rap
MAX =
Legend:
80 /2
87.5 /1
97.5 /1
Weight / sets * repetitions. (1) 40 /6=40kg / 1 set with 6 rep) (2) 75 /2*5=75kg / 2 sets with 5 reps in
System #1 Warm up (lines 9-17 - do the same as in line 8) Light 65 /8 Light 78 /8 Middle Hard Light Middle Hard Light Middle Hard 55 /8 MAX 78 /8
98 /7 ## /7
130 /6 143 /6
165 /5 175 /5
198 /4 208 /4
218 /3 230 /3
88 /7 ## /6
120 /6 168 /5
153 /5 200 /4
185 /4 220 /3
198 /3*4 243 /2
240 250 250 250 250 250 250 250 250 250
/3 /1 /3 /2 /3 /2 /2 /3 /3 /3
253 /1
217.5 262.5 250 250 250 250 250 250 250 250
/2*3 /1 /3 /2 /3 /2 /2 /3 /3 /3
262.5 /1
197.5 217.5 230 262.5 235 262.5 262.5 262.5 262.5 262.5
/2*4 /2x4 /2*6 /1 /2*4 /2 /2 /2 /2 /2
197.5 197.5 272.5 217.5 235 272.5 240 272.5 272.5
/2*5 /2*3 /1 /3*3 /2*5 /1 /2*4 /1 /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 The same as above
MAX
38 /8
58 /6
72.5 /5
80 /5
80 /4
85 /4 87.5 87.5 87.5 87.5 87.5 88 /3 97.5
/3 /3 /5*5 /3 /3 /2
92.5 /3 92.5 /4*3
97.5 /2*2
92.5 /2*3
92.5 /3 92.5 /3*3 105 /1
97.5 /3*3
92.5 /3*3
107.5 /1
110 /1
112.5 /1
Max
75kg / 2 sets with 5 reps in each. Bold=with Partials 217.5 /2*4
273 /3*2
235 /2*3 217.5 /2*2 218.4 240 225 245 250
/3*3 /2*3 /2*3 /2*3 /2*3
275 /3*2
225 /2*2
278 /3*2
225 /3*3 230 /2*2
280 /3*2
max
MAX This is a weight which you can get at every training at 1 rap 383 405 5 Prefered values: 5 or 2.5 Weight / sets * repetitions. (1) 40 /6 = 40kg / 1 set with 6 rep) (2) 75 /2*5 = 75kg / 2 sets with 5 reps in each 1 day 2 day 3 day
Squats Deadlift Squats
115 /8 120 /8 140 /8
160 /6 170 /6 205 /6
215 /5 225 /5 260 /5
245 /4 245 /4 290 /4
275 /3 260 /4*6 320 /3
1 day 2 day 3 day
Deadlift Squats Deadlift
120 /8 115 /8 145 /8
170 /6 160 /6 220 /6
225 /5 215 /5 275 /5
260 /4 230 /4 310 /4
290 /3 245 /4*6 340 /3
1 day 2 day 3 day
Squats Deadlift Squats
140 /8 145 /8 140 /8
175 /6 185 /6 205 /6
230 /5 245 /5 260 /5
260 /4 260 /4 290 /4
290 /3 275 /4*6 320 /3
1 day 2 day 3 day
Deadlift Squats Deadlift
145 /8 140 /8 145 /8
185 /6 175 /6 220 /6
245 /5 230 /5 275 /5
275 /4 245 /4 310 /4
310 /3 260 /4*6 340 /3
1 day 2 day 3 day
Squats Deadlift Squats
140 /8 145 /8 140 /8
190 /6 205 /6 205 /6
245 /5 260 /5 260 /5
275 /4 275 /4 290 /4
305 /3 290 /4*6 320 /3
1 day 2 day 3 day
Deadlift Squats Deadlift
145 /8 140 /8 145 /8
205 /6 190 /6 220 /6
260 /5 245 /5 275 /5
290 /4 260 /4 310 /4
325 /3 275 /4*6 340 /3
1 day 2 day 3 day
Squats Deadlift Squats
140 /8 145 /8 140 /8
205 /6 220 /6 205 /6
260 /5 275 /5 260 /5
290 /4 290 /4 290 /4
320 /3 310 /4*6 320 /2
1 day 2 day 3 day
Deadlift Squats Deadlift
145 /8 140 /8 145 /8
220 /6 205 /6 220 /6
275 /5 260 /5 275 /5
310 /4 275 /4 310 /4
340 /3 290 /4*6 340 /2
2 week
3 week
4 week
5 week
6 week
7 week
MAX 8 week
MAX
ПТ-8
ts 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
390 /2x1
325 /3x5
385 /2x1
320 /3x3
405 /2x1
340 /3x3
325 /4x4; 375 /2x1; 320 /4x4; 350 /2x1; 340 /4x4; 375 /2x1; 335 /4x4; 350 /1
385 /1
max
405 /1
max
355 /4x4; 375 /1
Bench press. Program by Surovetsky A.E Competition: 38 /8 57.5 /6
72.5 /4 273 This is a weight which you can get at every training at 1 rap
MAX =
Legend:
80 /2
87.5 /1
97.5 /1
Weight / sets * repetitions. (1) 40 /6=40kg / 1 set with 6 rep) (2) 75 /2*5=75kg / 2 sets with 5 reps in
System #1 Warm up (lines 9-17 - do the same as in line 8) Light 65 /8 Light 78 /8 Middle Hard Light Middle Hard Light Middle Hard 55 /8 MAX 78 /8
98 /7 ## /7
130 /6 143 /6
165 /5 175 /5
198 /4 208 /4
218 /3 230 /3
88 /7 ## /6
120 /6 168 /5
153 /5 200 /4
185 /4 220 /3
198 /3*4 243 /2
240 250 250 250 250 250 250 250 250 250
/3 /1 /3 /2 /3 /2 /2 /3 /3 /3
253 /1
217.5 262.5 250 250 250 250 250 250 250 250
/2*3 /1 /3 /2 /3 /2 /2 /3 /3 /3
262.5 /1
197.5 217.5 230 262.5 235 262.5 262.5 262.5 262.5 262.5
/2*4 /2x4 /2*6 /1 /2*4 /2 /2 /2 /2 /2
197.5 197.5 272.5 217.5 235 272.5 240 272.5 272.5
/2*5 /2*3 /1 /3*3 /2*5 /1 /2*4 /1 /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 The same as above
MAX
38 /8
58 /6
72.5 /5
80 /5
80 /4
85 /4 87.5 87.5 87.5 87.5 87.5 88 /3 97.5
/3 /3 /5*5 /3 /3 /2
92.5 /3 92.5 /4*3
97.5 /2*2
92.5 /2*3
92.5 /3 92.5 /3*3 105 /1
97.5 /3*3
92.5 /3*3
107.5 /1
110 /1
112.5 /1
Max
75kg / 2 sets with 5 reps in each. Bold=with Partials 217.5 /2*4
273 /3*2
235 /2*3 217.5 /2*2 218.4 240 225 245 250
/3*3 /2*3 /2*3 /2*3 /2*3
275 /3*2
225 /2*2
278 /3*2
225 /3*3 230 /2*2
280 /3*2
max
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