Askold Surovetsky

[deathevocation]

I followed an 8 week program but it finished in that manner. Yes, I was a bit nervous about having a max squat two weeks before comp. What I did was deferred the final squat session (4x4 @ 77.5%) from the Thursday to the Monday before the comp. Bernard did this too - did it work? We both hit 5kg pbs at the comp but neither of us are strong squatters.

[joeldibattista]

That's a great result. How did you go on the bench and pull?

[deathevocation]

Bench is a bit hard to measure. I was hitting 152.5kg for touch and go in the gym though failed on 147.5kg with a pause at the comp. I've haven't tested a paused raw bench in a gym in recent times (the program calls for 3 second pauses on 80% weights at the end of your session). Ended up with 142.5kg. Bernard got 5kg from the bench though. Deadlift wise I followed a different program. I've pulled 275kg in the gym in a suit, did 252.5kg at the comp. In recent times I haven't tested a raw deadlift in the gym so not sure what to measure it against. For the next cycle I'm going to follow this 100% and can then accurately measure results based on the comp lifts I just did.

[joeldibattista]

I really struggled with the comp pause too. I hit a paused 170 a few months ago in the gym and did an easy 165 two weeks before the comp. I opened with 165 and it was tough and missed 172.5.

I'm not sure if the answer is to use a longer pause in training or just be more conservative on comp day??

[deathevocation]

We count to three on the 80% pauses (which are generally triples). Bernard didn't have any issue, though he is a much better bench presser and has a completely different set up.

[joeldibattista]

Yeah maybe I will use a 3 count pause... I was probably only using a 1ct.

[marksikora]

Just so I'm getting this:

for the sq and dl- you do each week 2 times?? It lists 8 weeks but says 16 weeks for the cycle...so just do each week twice??

thanks.

also: is it listed reps x sets or sets x reps?? Thanks


Mark

[Deleted]

Is Surovetsky's program intended to use true competition maxes or do you take 95% of that? I can't imagine trying to do three singles with max weight. I recall reading somewhere that his DL program called for 95% to be used as a max, but I can't validate that now.

[deathevocation]

The program listed (I haven't checked it for a while) would be three sessions a week from memory, one week you squat twice, the next you deadlift twice. Not sure without checking again how it's set out rep v set wise, but you should see 100% weights in there which are singles, so you will be able to establish that. I use 100% for dead and squat though back off a little on the bench depending how I feel. That's just something I do, not sure if it's meant to be 95%. I've just finished week 4 of an 8 week program, hopefully get some ok results in at the next comp.

[Deleted]

Thanks for the response! I'm very interested to see the results you get from this program. It all makes sense to me, I'm just not sure how one could do three singles at 100% with a true max, unless the idea isn't to use a competition max, but rather a training max or even what I've heard referred to as CDM, comfortable daily max. Other than that confusion, the set up of the program is highly intriguing.

[deathevocation]

Competed today. Went 9 from 9, 625kg at 102.30kg raw - some work to do though the program is working. 25kg more from last comp, 10kg on squat, 12.5kg on bench and 2.5kg on dead. Would like dead to be a bit more though. Will stick with this program for my next comp, (which I think may be in September) as it is working for me. Training wise, I used my comp maxes from last time and found it ok, only had trouble with the last deadlift session (can't do 100% in the gym) - I made some slight adjustments on the partial deads as I believe the numbers are too high (unless you're looking to move the bar a very small way). The benching can get boring and is a bit harder in the first four weeks than the last four.

[joeldibattista]

Great lifting. You should've gotten best lifter IMO.

There was more in the tank on all three I think.

[deathevocation]

Thanks. SP said after the squats that I went too light, I guess picking the right numbers will come with experience. As for best lifter, I think the light lady with the highest wilks was probably best on the day - wouldn't want to get that unless I had an elite total. I'll see you at nationals.

[Deleted]

I've been waiting for your post to see how the program worked for you, sounds like it was great. That's a huge bench increase. I've started the program and find the bench work pretty tough considering the high number of sets at very high percents. Did you find it hard to hit your squat max multiple times in one workout as you would be doing in week three? Any tips or advice that you learned from your cycle on it? Outstanding job at the meet and thanks for reporting your progress.

[deathevocation]

The program I followed is exactly the same for bench though slightly different for the other lifts (it's an 8 week program), though it still had me doing 3 singles of 94% squat max in week three. I had not trouble with the squatting the entire program, which was good as it's my worst lift. The bench is a lot harder in the first four weeks. Rather than doing the 2 week deload, I went through the four weeks again. In the first four weeks I only paused on the weights the program tells you to pause on. In the second four weeks, I started pausing on the higher weights and paused on every 100% weight I did - I didn't do this the first time I ran the progam and think it made a difference. Also, on the first four weeks (for bench) I played it by feel, adjusting weights by 2..5kg pending how I felt. The only issue I had with the deadlift was the last session, just wasn't up to it and couldn't hit the numbers (above 100% from memory). I adjusted the mid pulls by feel, I believe they are too high percentage wise otherwise. It'll be interesting to see how I go in the next comp gain wise.

[Deleted]

Awesome information... I have not seen the 8 week version with 94% on week three for squats, can you point me to where it is at? That's been my big fear so far, just not sure about hitting 100% on week three. I think adjusting weights based on feel is an important point for bench, I've already missed reps because of the super high percents with multiple reps. Definitely interested in the version with the slightly different percents on squat/dead. Thanks again for the great info.

[deathevocation]

See attached.

Attachments:

[Deleted]

I really appreciate the link, you've been a big help with this program. Interesting differences, I noticed the medium squat day differences as well as the 5x5 instead of 3x5 on the light days. Very interesting indeed, I like it. I take it all assistance work is the same as with the 16 week program? Appreciate everything.

[deathevocation]

I only do what is in the spreadsheet. Let me know how it works for you when you compete.

[deathevocation]

Update. I competed yesterday, was a sad state. I wasn't "on", failed my first squat (97% of my last comp max). Pulled the pin at that point, didn't see the point in continuing with the mindset I had. FWIW I did singles at 102.3% on the squat on the last max day - I think I opened too high and didn't warm up correctly. Finished on 102% on the deadlift in training and will test it tomorrow for a gym max. Bench finished on 103.2% - was ok too. The bench component was really hard on my chest this cycle, tendons between pec and arms particularly. Think I need to add some prehab/stretching into the progam. There's a comp in late February, my goal is to compete then and hopefully have a more positive experience.