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

-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