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Surovetsky Deadlift Program

The Surovetsky Deadlift Program is a 9 week program where the weight used for deadlifts increases each week. Week 1 has day 1 with touch and go reps at 70% for 5 sets of 5 reps, and day 2 has paused reps starting at 81% for sets of 3, 2, and 1 reps. Each subsequent week increases the weight and reps according to the percentages listed.

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967 views1 page

Surovetsky Deadlift Program

The Surovetsky Deadlift Program is a 9 week program where the weight used for deadlifts increases each week. Week 1 has day 1 with touch and go reps at 70% for 5 sets of 5 reps, and day 2 has paused reps starting at 81% for sets of 3, 2, and 1 reps. Each subsequent week increases the weight and reps according to the percentages listed.

Uploaded by

Neshxa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Surovetsky Deadlift Program

Repetitions are touch and go on day 1, while all reps are paused on the floor on day 2.

Week 1:
Day 1: 70% x 5x5
Day 2: 81% x3 - 85 x2% - 88.5% x 1,1,1

Week 2:
Day 1: 72.5% x 5x5
Day 2: 81% x3 - 85% x2 - 88.5% x 2,2,2

Week 3:
Day 1: 75% x 5x5
Day 2: 82,5% x3 - x2 97.5% - 94% x 1,1,1

Week 4:
Day 1: 77.5% x 4x4
Day 2: 82,5% x3 - x2 97.5% - 94% x 2,2,2

Week 5:
Day 1: 80% x 4x4
Day 2:84% x3 - 94 % x2 - 100% x 1,1,1

Week 6:
Day 1: 82.5% x 4x4
Day 2:84% x3 - 94 x2% - 100% x 2,2,2

Week 7:
Day 1: 85% x 3x3
Day 2: 85.5% x3 - x2 97.5% - 105% x 1,1,1

Week 8:
Day 1: 87.5% x 3x3
Day 2:85,5% x3 - 97.5% x2 - 105% x 2,2,2

Week 9:
Day 1: 90% x 2x2
Day 2: MAX

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