PL program by Surovetsky

I seem to have run out of fresh articles on GS. It's one of problems with fringe sports - not much research. Also, those who train don't mind to stick to old methods.

As I mentioned earlier I decided to take a little break from GS. Just to start moving my joints in other directions. It is also useful to get detrained a little, so that the body starts responding to training again. Consider it a block training system, alternating pure GS with pure strength training. To stir a bit of controversy, I am also becomeng interested in static hold training by Pete Cisco. I especially like his philosophy on the frequency of training.
Rant mentioned PL system developed by Surovetsky. I got interested and did some search. Two interesting things happened as the result. First, while Rant posted the table which referred to nine week long cycle, original system was developed for sixteen weeks. Two, it turned out this methodology is very popular among Russian powerlifters. I read quite a bit about positive results achieved with this method. So I decided to share it with those who might be interested. The link to the system in Russian is here:

Ascold Surovetsky is an Honotrary coach of Russia, CMS in powerlifting, European PL champion and World silver medalist in veterans division in 1996. Best results in under 75 kg category: squat 200 kg, bench 140 kg, deadlift - 262, 5 kg, total - 585 kg.

The system consists of 8 microcycles lasting 16 weeks. Three sessions per week. The first table shows calculated weights percentages for squat and deadlift only, based on current max. Bench is trained every day using two systems described below. Percentages are not recalculated after max efforts in the table, only after getting through the whole program.

Sorry for the quality of the table. You can either compare it with the original at the link or email me and I can send you Excell spreadsheet. It is simple though, the percentages in microcycles go from 74% to 88% except for heavy sessions for DL and SQ (DL-h and SQ-h).
Bench press. System No.1.
Percentages based on current max. Three sessions a week. Last set in a session is performed with the pause on the chest. First sets in sessions 1 to 10 are the same. Last column in the table is actually Partials with 100%. These partials are done from pins at 10-12 cm from the chest.

Bench Press. System No.2.

On the original site the description of the program is followed by the interview with the author. I don't have time to translate everything, but here are some basic points.

The program is suitable for lifters of all levels. Also, depending on the time before competition you can start the program from anywhere. You can also repeat the program as many times as you wish, as long as you get results.

Nice template, though a bit complicated. Very pleasing for the geeks who like percentage calculations. Enjoy.

26 September 2010

After reading IGx thread on BW training I recalled that my wife bought a pair of gymnastic rings more than a year ago. I got them out and hung them on the bar of the power rack. My younger daughter joined me, and we played with various stuff: dips, pullups, pushups, Bulgarian pushups, Ls etc. Very cool and very taxing. BW exercises are really good, either for variety or even for as stand alone stuff for muscle building.

When I was at medical school I did some gymnastics. Nothing fancy or too advanced, but I could do a trick or two. Spring preparation for the beach was done exclusively with BW exercises and it was very productive in terms of visible muscle. Handstands and summersaults on top of that earned a lot of respect from friends and made female couterparts more welcoming.

I also remembered something interesting. In 2003 I joined Kung Fu school in Johannesburg. Their methodology was not scientific at all: 2/3 of the session consisted of very intense GPP and the last 1/3 was devoted to technique and sparring. Basic principles of training state that it should be done otherwise. Never mind this though. We did literally hundreds of pushups, always to failure. After a few weeks I noticed at the time that my arms became considerably larger, even though I did not touch a weight. It seems intensity - forced BW reps - did the trick.

That's not to say that I am the proponent of HIT or Mentzer's methods in general. For one I am too lazy for that, and volume approach is the preferred method for me. But it works, no doubt.

21 September 2010

I am still sore from multiple deadlifts. The last thing I want is to injure my back again. So today only bodyweight exercises.

Handstand pushups:
5, 4, 4, 5, 3, 3, 5, 5, 6, 3, 1

Alternated with

Hanging leg raises:
8, 5, 5, 5, 5, 5, 5, 8

All in 20 minutes. My arms are strong enough to do more HSPUs, but the problem is the pressure building inside my head. I haven't done them for a while, so should take it easy for starters. Feels good, though this workout didn't get me breathing hard.

19 September 2010

70 kg x 5
75 kg x 5 x 10 sets

5 x 5

Did the workout Bryce Lane style, in 20 minutes. Did chinups between some of the deadlift sets. Even though the weight is fairly small the fatigue accumulates.

I want a bit of rest from GS. To move my body in other ways. Variety - more fun, easier to stick around. Hopefully deadlifts will give me a bit of strength so that I will be able to handle KBs better. For now I am planning to alternate deadlift/chinup workouts with jerks for multiple sets, same style.

17 September 2010

2 x 24 kg jerk:
10 x 2

I was on call yesterday and finished working at 4 a.m. Managed to sleep until about 10 a.m. and the whole day was feeling a bit down and irritable. Pushed myself to lift at least a little bit, to keep the memory alive. Planning to have a good workout weekend.

13 September 2010

4 km outdoor run

Did it with my 13 year old daughter. Summer is coming, and it is really nice to run along the beach. Slow run, no great effort. The route is up and down, like most areas in Sydney.

12 September 2010

BB Deadlift:
70 kg x 5
80 kg x 2
90 kg x 2
100 kg x 2
105 kg x 1
107.5 kg x 1

5 reps x 4, rest 1 minute

24 kg KB:
OAC&P: 3L/3R x 2
Loaded OAC&P: 3L/3R x 2
Double MP: 5 reps

Loaded OAC&P: clean and press one KB while holding KB of similar (or not) weight in your free hand. I find it useful when I don't feel like going heavy but still want to get decent load. I have a problem with cleaning heavy weights - my back hurts. Loaded clean is a bit of compromise: not as heavy as double but heavier than single KB clean.

I recently started doing other stuff besides GS jerks. Mostly for variety and GPP. It feels good to switch to other stuff from time to time.

11 September 2010

2 x 24 kg jerk:

5 reps/min
43 reps/ almost 9 minutes

Still stuck around 45 reps.

For the heck of it:
12 kg vertical lift:

20 reps (10 each arm)
30 reps (15/arm)

Fun. Gives you quite a bit of pump, useful for the beach season.

8 September 2010

I think I had some sort of bug last week, and that's the reason my lifting was so weak. My wife is complaining of daily headaches and general feeling crap, she probably got it from me, while I probably brought it home from work. I still have lingering headache, though light enough to be able to train. Still going to avoid serious strain.

2 x 24 kg jerk:
1 min/10 rep sets x 6
rest 1 minute

Barbell deadlift:
70 kg x 5
90 kg x 5
95 kg x 5
85 kg x 5 x 6

5 August 2010

Let's try today...

2 x 24 kg jerk:
6 reps/min
5 min/30 reps

2 x 24 kg jerks:
10 reps/min
10 x 3

Slightly higher speed on the main set and a few "sprints", for the sake of variety. Will revert to the usual 5 reps per minute the next session.

4 September 2010

I noticed soon after the last workout that instead of 15 kg plates on my barbell I had 25 kg. So all lifts are actually 20 kg heavier. I was wondering at the time why 60 kg deadlift feels sort of heavy.

I did not touch the KBs the whole week and hardly have time to train today, the reality of many amateurs. That's why I smirk at the motivaional remarks of many coaches: "do you have what it takes", "are you prepared for the sacrifices" etc. No, I don't and aren't. I have to pay the mortgage, private school fees, insurance, petrol, food and so on, kettlebells are at the bottom of the list. But I do have some time before they call me back to the hospital, so I am going to do some lifting.

2 x 24 kg jerk:
5 reps/min
13 reps

I woke up with quite a bad headache. It got better during the day, however 10 jerks brought it back. The lifting session will have to be postponed until better times.