Squat 130

Deadlift 155

1 2 3 4 5
Squat middle Deadlift easy Squat hard Deadlift middle Squat easy
1 micro cycle 74% 96 3x3 52% 81 3х5 88% 114 3х1 74% 115 3x3 52%
2 micro cycle 76% 99 3x3 54% 84 3х5 100% 130 3х1 76% 118 3x3 54%
3 micro cycle 78% 101 3x3 56% 87 3х5 90% 117 3х1 78% 121 3x3 56%
4 micro cycle 80% 104 3x3 58% 90 3х5 Max 1х1 80% 124 3x3 58%
5 micro cycle 82% 107 3x3 60% 93 3х5 92% 120 3х1 82% 127 3x3 60%
6 micro cycle 84% 109 3x3 62% 96 3х5 102% 133 3х1 84% 130 3x3 62%
7 micro cycle 86% 112 3x3 64% 99 3х5 94% 122 3х1 86% 133 3x3 64%
8 micro cycle 88% 114 3x3 66% 102 3х5 Max 1х1 88% 136 3x3 66%

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 wraps.
3 Number of warming-up sets you should take individually
 Askold Surovetsky

Powerlifting basic programme

5 6
Squat easy Deadlift hard
68 3х5 88% 136 3х1
70 3х5 100% 155 3х1
73 3х5 90% 140 3х1
75 3х5 Max 1х1 16 weeks - 8 micro cyles. In the table mentioned only last basic
78 3х5 92% 143 3х1 sets. For bench press can use system 1 or system 2.
81 3х5 102% 158 3х1
83 3х5 94% 146 3х1
86 3х5 Max 1х1
oned only last basic
system 2.
 System 1
Bench press 100
30 45 60 70 80 85 90 weight
Warming-up
8 6 6 5 4 3 3 reps
pressing out
% 92% 96% 100% 92% 90% 88% 86% 84% 82% 80% 100%
Веса 90 95 100 90 90 90 85 85 80 80 100
1 2х4 2х2
2 2 2 2х5 2х2 3х2
3 3 2х6 2х3
4 2 1 1 2х3 2х3 3х3
Workout #

5 3 2х4 3х3
6 2 2 2х5 3х3
7 2 2 1 2х3 2х2 3х4
8 3 2 2х4 2х3
9 3 2 1 2х3 3х3
10 3 2 1 2х3 2х2 3х5
11 30%х10; 45%х8; 60%х6; 70%х3х5
12 36%х8; 54%х6; 68%х5; 76%х4% 84%х3; 92%х2; 100%х1, Max

Notes:
1 You should have 3 bench press workouts per week
2 As max you should take your current raw result
3 Weight in yellow collum must be done with 2-3 second pause
4 Pressing out = Bench press when 10-12 centimetres obstacle is on your chest
5 2*3 mans 2 sets with 3 reps
6 You shouldn`t do any add exercises on triceps and deltoids
ressing out

weight
 System 2
Bench press 100

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

Веса 35 55 70 75 80 85 90 90 90
1 8 6 6 5 4 3 3 2х2 2х3
Workout #

2 8 6 6 5 4 3 4х3
3 8 6 6 5 4 5х5
4 8 6 6 5 4 3 3 3х3 3х3
5 8 6 6 5 4 3 3х3
6 8 6 5 4 84%х3; 92%х3, 100%х1, Max