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

350 /2x1. 275 /3x7 310 /4x4. 320 /4x4.ПТ-8 ts with 5 reps in each 290 /4x4. 290 /3x7 305 /4x4. 335 /4x4. 370 /2x1 305 /3x5 390 /2x1 325 /3x5 385 /2x1 320 /3x3 405 /2x1 340 /3x3 325 /4x4. 375 /2x1. 350 /2x1. 375 /1 . 375 /2x1. 350 /2x1. 350 /1 385 /1 max 405 /1 max 355 /4x4. 375 /2x1. 340 /4x4.

5 217.5 /1 97. Program by Surovetsky A.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 /2*3 92. (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 .5 /1 110 /1 112.5 /3*3 105 /1 97.5 87.5 /3*3 92.5 262.5 87.5 230 262.E Competition: 38 /8 57.5 197.5 /2*5 /2*3 /1 /3*3 /2*5 /1 /2*4 /1 /1 272.5 217.5 250 250 250 250 250 250 250 250 /2*3 /1 /3 /2 /3 /2 /2 /3 /3 /3 262.5 /5 80 /5 80 /4 85 /4 87.5 /6 The same as above MAX 38 /8 58 /6 72.5 87.Bench press.5 262.5 /6 72.5 /1 Weight / sets * repetitions.5 /4 273 This is a weight which you can get at every training at 1 rap MAX = Legend: 80 /2 87.5 235 262.5 /2*4 /2x4 /2*6 /1 /2*4 /2 /2 /2 /2 /2 197.5 /4*3 97.5 /1 197.5 /1 System #2 MAX= 105 This is a max weight you have got at the System #1 38 /8 58 /6 72.5 272.5 272.5 /3 92.5 240 272.5 87.5 262.5 262.5 262.5 /2*2 92.5 /3*3 107.5 235 272.5 /3 92.5 /1 .5 88 /3 97.5 /3 /3 /5*5 /3 /3 /2 92.

Bold=with Partials 217.4 240 225 245 250 /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 .Max 75kg / 2 sets with 5 reps in each.5 /2*2 218.5 /2*4 273 /3*2 235 /2*3 217.