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Post by joeldibattista on Nov 28, 2011 18:39:19 GMT -5
Sorry to hear that, I had a shocker too. What date is the Feb comp?
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Post by joeldibattista on Nov 28, 2011 18:40:09 GMT -5
It's OK, I have found it.
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Post by deathevocation on Nov 28, 2011 22:41:19 GMT -5
Ah but you got a total in Joel!
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Post by deathevocation on Nov 28, 2011 22:41:52 GMT -5
Will you do Feb comp?
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Post by joeldibattista on Nov 28, 2011 23:55:42 GMT -5
Not sure. I haven't really planned what I am going to do next year yet.
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Post by superaveragebro on Jun 18, 2012 13:13:03 GMT -5
Anybody has been following Askold's workouts recently?
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Post by superaveragebro on Jun 18, 2012 15:56:41 GMT -5
I will be running this program for my next equipped meet. I did not do too well on Shieko with equipped bench. Never managed to touch a weight in the gym on Shieko. Light weights!!! I need heavier weights for equipped, especially for bench. This program might be right for that purpose.
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Post by chreiz on Jun 19, 2012 13:40:24 GMT -5
Good luck with it, let us know your experience, I'm quite curious, it looks interesting.
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Post by marksikora on Jul 1, 2012 18:14:19 GMT -5
For what it's worth- I just finished the 8 week program for squat and deads. (did not do the bench program)
I set my maxes as squat 475 , dead 525. ( These were a bit under my true maxes, I wanted to be a little conservative in trying the program for the first time and coming off some not so stellar training. That said: my all time pr's going in we're sq: 515, dead 545)
I did rack pulls @ 18" for the 1/2 deads, I skipped the 1/2 squats and instead did Ssb squats or pause squats 3x3 instead.
I finished week 7 with two squat singles @. 485. I then wanted to test a truer max and ended up with a 505 squat.
Week 8 ended with pulling two singles@ 535. I then pulled 555 for a new pr. I gave 575 a tug too, but stalled it mid shin.
I plan on taking a deload week this week, then running the 8 week cycle again bumping my working maxes 10-15 lbs.
This was done @ about 212-214 lbs, 44 years of age, raw.
I liked the program. In the past I've done 5/3/1 (ok results), Sheiko 29- decent results, etc. I felt I actually improved my lifts this time and actually felt good doing it.
Hopefully I'll report back n n 9 weeks with some new pr's!! Thanks to all for posting the trainng info.
Mark
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Post by superaveragebro on Jul 7, 2012 9:33:06 GMT -5
Tks Mark. I appreciate you sharing this training experience. I'm still following the new 12 week Dave Bates cycle and still plan on giving this program a go on my first equipped cycle. And I weigh roughly the same bodyweight as you, though I'm 33 yrs old. My raw squat max is 485 and my dead raw max is 585, both done at 192 bodyweight. Shieko 29 gave me decent results too, and I plan to do it again in the future. Stick to what has worked in the past mostly, and every now and then try something new!
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Post by superaveragebro on Aug 30, 2012 3:02:09 GMT -5
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Post by superaveragebro on Aug 30, 2012 10:23:27 GMT -5
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Post by marksikora on Sept 9, 2012 19:01:29 GMT -5
I can't read those either, I'll try a translator program when I get home.
Update on second 8 week cycle that finished up today.
First, the excuses: Knew today was not going to be a pr day due to a tough week and a weekend of booze excess. oh well.
Hurt my knee (some swelling etc, turned out with some good rolling etc, it got to be ok). However I did cut back on most extra work around week 5 due to the knee.
I only did the program for squat and deadlift again.
Results of Session 2 of the 8 week:
Squat- Week 7 had me hitting 500 for two singles. I then tested the squat instead of the partial squat as indictated. Ended with a 520 lb squat for a 5 lb all time pr and 15 lbs over the 505 I did at the end of the first cycle.
Deadlift- Week 8 ended with two singles at 550. Nothing was going to go after this, it was just one of those days so no pr. However, the 555 I hit at the end of the first 8 week cycle was a pr for me, so pulling 550 for two singles was not too bad.
Overall: happy with results and way program is working. I will take a deload week, then start another 8 week cycle, possibly doing the bench work too. I want to give the sq and dl cycle a full 8 weeks with the partial squats and rack pulls to see how that works out. Hopefully life and my knee don't get in the way.
Thanks again for all the info. Hopefully I can get some more Surovetsky programming from that link.
Mark
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Post by superaveragebro on Sept 10, 2012 6:42:32 GMT -5
Hi Mark, You seem to be doing quite well. I abandoned the Surovetsky program after a week. Reasons: Bench is too intense for my shoulders and squat/deadlift is too easy for the workload I'm accustomed to in Shieko. Technically I could have done squat/deadlift any way to see how it goes and abondon the bench in favour of Shieko bench training. I might do that in the future. Follow my training at www.powerliftingmalta.com/blog/ |
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Post by superaveragebro on Apr 7, 2013 14:41:26 GMT -5
It's my third time starting this program. I found the bench programs too hard last time. And I'm not the type who likes to max out in training so squat and dead was too heavy though volume is low compared to Shieko. However this time around I'm really pushing myself and up till now I have managed to do every single rep. I think it should benefit me by changing the style of training from high volume/ medium intensity (shieko) to medium volume/high intensity (surovetsy). I will keep you updated. www.powerliftingmalta.com/ |
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Post by superaveragebro on Apr 17, 2013 13:48:47 GMT -5
Been doing this for two weeks now. Loving the bench routine, the one lasting 4 weeks where you bench three times weekly. It's intense compared to Shieko but I never failed a weight yet. I'm getting stronger. Will test myself at the end.
Squat and deads are low volume compared to what I'm used to doing in Shieko. But intense on the hard days.
I think this routine alternates nicely with Shieko.
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Deleted Member
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Post by Deleted on May 29, 2013 14:57:02 GMT -5
Potentially a stupid question, but is that bench routine written in reps x sets like the Russians normally do?
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Post by superaveragebro on Feb 26, 2014 1:57:55 GMT -5
Sorry for late reply. No, 3 x 1 in squat and deadlift heavy day means 3 sets of 1 rep, 3 x 5 on easy day means 3 sets of 5.
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Post by superaveragebro on Feb 26, 2014 2:22:22 GMT -5
Here's my input on the bench routines. They are effective and can get you superstrong. However, with a big HOWEVER, like all effective things, great care must be taken. A little too much will get you injured or overtrained.
First time around I had a bench of roughly 147.5kg in comp. I set the max at a round number of 150. Big mistake. I injured myself on the very first workout. These workouts are long if you do the required warm ups as stipulated on the routine.
Second time around I set 140 as my max. This happened way after the first time cause it took me ages to recover from my injury. This time around I completed the first routine, the one where you do 12 sessions 3 x a week for 4 weeks. The only sets I did not manage are the pin presses with 100% for sets of 4 and 5. But I was feeling very strong throughout the program. I advice that if you are a raw lifter you omit the pin presses. If you are an equipped guy you substitute pin presses for slingshot bench.
Also, it might be too much volume for a few people. In that case you might keep the same program and spread it out over 6 weeks instead of 4, benching twice a week. Not everybody recovers at the same rate. It will still be effective, if not more.
Also, if you do it as it is, I would not suggest following these routines back to back without rest or a backing off period. They are hard.
Another option is to start with a low max, say 15kgs less than your real max, then once you finish the program start all over with a slightly higher max. Thus working yourself slowly into this system.
The squat and deadlift routines, which I did not try, are based very similar to some western routines in that progress during each micro cycle moves from relatively high volume and low intensity to higher intensity with lesser volume. The next micro follows the same path with slightly higher poundages.
The bench routine 1 starts with low volume, low intensity ( relative - it is still high in reality ) and as you progress, both volume and intensity increase, save for the last session which is a tapering off session befor you go for a max.
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Post by superaveragebro on Mar 24, 2014 15:40:45 GMT -5
I am getting back into the sport after a serious injury and decided to use Surovetsky's Bench 2 program which is a 2 week cycle, benching 3 times a week. I set my max at 105 kg and after the 2 week cycle ended up doing an easy 115kg attempt. I am now taking it easy for a week and doing Bench 1, a 3 week cycle, setting my max at 115kg. I plan to hit 125kg at the end of the cycle. I am still getting back slowly towards my previous best. My previous best at this bodyweight was 132.5kg. 137.5kg at this bodyweight is on the to-do list.
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