I have a meet on November 10, 2018, and worked back to starting the Surovetsky routine outlined in PTTP Professional (and also now available elsewhere online), following Pavel's guidance about number picking.
My 1RM 162.5 kg or 358 lbs, set on June 23, 2018 and the current NJ state record for 66 kg, raw, M60-64, USAPL. Per Pavel, I am using 340 lbs. , 95% of 358, as my max for the purpose of being able to plug into Surovetsky's numbers.
Grip shorthand: r/u = mixed grip, right under and left over. l/u is the opposite, and my favored grip.
Eventually, I'll switch to heavy day on Saturdays, but because of several weekends of upcoming travel, heavy days will sometimes be Thursdays or Fridays.
Week 1:
Day 1 - Volume Day, calls for 70% x 5 reps x 5 sets, done on Tuesday.
Warmup
none
Work sets:
340 * .7 = 238, rounded up and used 245. Did a set about every 4 minutes, soft touch-and-go so that the weights barely make a sound when hitting the ground per the book. Grip as double over, r/u, l/u, r/u, l/u.
Done in about 20 minutes total.
Day 2 - Heavy Day, calls for 81% x 3, 85% x 2, 88.5% x 1 x 3. 81% is 275.4, used 275. 85% is 289, used 295; 88.5% is 301, used 305. Done on Friday.
Warmup
245 x 1 - double over
Work sets:
275 x 3 - r/u - standup reset
295 x 2 - l/u - standup reset
305 x 1, 1, 1 - l/u - about 1-minute rests.
Assistance: trap-bar DL: 245 x 2, 295 x 5, 3 - quick reset at bottom
30 minutes workout time, 20 for DL, 10 for TBDL
Plan for next week: Volume = 250 (72.5%) x 5 x 5, Heavy = same weights and first two sets but 3 doubles instead of 3 singles - that should be fun!
Anyone using Surovetsky's Powerlifting Programs | WODdrive.com should note that both workouts for Week 2 are _WRONG_ - they're printed with the same numbers as week 1, but the correct numbers are in PTTP Pro (or just look at what I wrote a sentence ago).
-S-
My 1RM 162.5 kg or 358 lbs, set on June 23, 2018 and the current NJ state record for 66 kg, raw, M60-64, USAPL. Per Pavel, I am using 340 lbs. , 95% of 358, as my max for the purpose of being able to plug into Surovetsky's numbers.
Grip shorthand: r/u = mixed grip, right under and left over. l/u is the opposite, and my favored grip.
Eventually, I'll switch to heavy day on Saturdays, but because of several weekends of upcoming travel, heavy days will sometimes be Thursdays or Fridays.
Week 1:
Day 1 - Volume Day, calls for 70% x 5 reps x 5 sets, done on Tuesday.
Warmup
none
Work sets:
340 * .7 = 238, rounded up and used 245. Did a set about every 4 minutes, soft touch-and-go so that the weights barely make a sound when hitting the ground per the book. Grip as double over, r/u, l/u, r/u, l/u.
Done in about 20 minutes total.
Day 2 - Heavy Day, calls for 81% x 3, 85% x 2, 88.5% x 1 x 3. 81% is 275.4, used 275. 85% is 289, used 295; 88.5% is 301, used 305. Done on Friday.
Warmup
245 x 1 - double over
Work sets:
275 x 3 - r/u - standup reset
295 x 2 - l/u - standup reset
305 x 1, 1, 1 - l/u - about 1-minute rests.
Assistance: trap-bar DL: 245 x 2, 295 x 5, 3 - quick reset at bottom
30 minutes workout time, 20 for DL, 10 for TBDL
Plan for next week: Volume = 250 (72.5%) x 5 x 5, Heavy = same weights and first two sets but 3 doubles instead of 3 singles - that should be fun!
Anyone using Surovetsky's Powerlifting Programs | WODdrive.com should note that both workouts for Week 2 are _WRONG_ - they're printed with the same numbers as week 1, but the correct numbers are in PTTP Pro (or just look at what I wrote a sentence ago).
-S-
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