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Surovekskey Deadlift Program

The document outlines a 9-week training cycle for the Suroveksky DL Program. It includes the lifter's max weight of 525 pounds and recommends starting at 95% of that max for week 1. Each week increases the weight in a linear progression over two workouts with decreasing sets and reps, culminating in a re-test of the max in week 9. Assistance work is limited to no more than 3 drills for the upper back.

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Simon Zhu
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0% found this document useful (0 votes)
245 views2 pages

Surovekskey Deadlift Program

The document outlines a 9-week training cycle for the Suroveksky DL Program. It includes the lifter's max weight of 525 pounds and recommends starting at 95% of that max for week 1. Each week increases the weight in a linear progression over two workouts with decreasing sets and reps, culminating in a re-test of the max in week 9. Assistance work is limited to no more than 3 drills for the upper back.

Uploaded by

Simon Zhu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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Suroveksky DL Program 9 week cycle

Input max
Input max
Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

525
498.75 * this is currently set at 95% of your last max. This number may need to be adjusted.
Day 1
Weight
Reps
350
Day 1
Weight
Reps
365
Day 1
Weight
Reps
375
Day 1
Weight
Reps
390
Day 1
Weight
Reps
400
Day 1
Weight
Reps
415
Day 1
Weight
Reps
425
Day 1
Weight
Reps
440
Day 1
Weight
Reps
450

Day 2
Weight
Reps
405

Weight
Reps
425

Day 2
Weight
Reps
405

Weight
Reps
3
425

Day 2
Weight
Reps
415

Weight
Reps
440

Day 2
Weight
Reps
415

Weight
Reps
440

Day 2
Weight
Reps
420

Weight
Reps
470

Day 2
Weight
Reps
420

Weight
Reps
3
470

Day 2
Weight
Reps
430

Weight
Reps
490

Day 2
Weight
Reps
430

Weight
Reps
490

Sets
5

Sets
5

Sets
5

Sets
5

Sets
4

Sets
4

Sets
3

Sets
3

Day 2
Sets
2

Pull a max single

Assistance Work
Surovesksky suggests no more than 3 drills for upper back.

eed to be adjusted.

Weight
Reps
445

Sets
1

Weight
Reps
445

Weight
Reps
470

Weight
Reps
470

Weight
Reps
500

Note: round weight to nearest #5 increment


3

Sets
3

Sets
3

Sets
3

Sets

Weight
Reps
498.75

Weight
Reps
525

Weight
Reps
525

Sets
3

Sets
3

Sets
3

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