I just started Surovetsky's Deadlift Program with a reduced one rep max. I'm doing one-inch deficit SLDLs on the first day of the week instead of normal deadlifts. Rows will not be taken out until the weight gets heavier. Other than that, my bench press currently sucks.
Current PR in the deadlift is 605, which was done in a local meet (Deadlift only in March). I used my best DL in the gym for the reduced calculation however.
My best bench set is 330x3 but that doesn't really mean anything lol.
Deficit SLDL
135x5
135x5
225x5
315x3
365x1
405x5
405x5
405x5
405x5
405x5
Row
135x20
185x10
225x7
275x1
315x1
375x5
320x7
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Results 1 to 6 of 6
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08-12-2014, 10:41 PM #1Registered User
- Join Date: Oct 2011
- Posts: 2,432
- Rep Power: 9089
The Objective, A 500kg Push Pull Total
Last edited by MetalMiscer; 08-12-2014 at 10:56 PM.
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08-13-2014, 06:58 AM #2Registered User
- Join Date: Nov 2010
- Location: Ontario, Canada
- Posts: 2,257
- Rep Power: 14740
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08-14-2014, 09:37 PM #3Registered User
- Join Date: Oct 2011
- Posts: 2,432
- Rep Power: 9089
POR Paused Bench
45x12
45x12
95x5
135x5
185x5
225x3
245x5
245x5
245x5
245x5
245x5
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08-14-2014, 09:38 PM #4Registered User
- Join Date: Oct 2011
- Posts: 2,432
- Rep Power: 9089
Dio repsOriginally Posted by CROMAGS1985
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08-16-2014, 09:19 PM #5Registered User
- Join Date: Oct 2011
- Posts: 2,432
- Rep Power: 9089
Deadlift
135x5
135x1
225x1
315x1
405x1
465x3
495x2
510x1
510x1
510x1
Bench
45x12
45x12
45x12
95x5
135x5
185x5
225x1
245x1
275x3
290x2
300x1
300x1
300x1
Leg Extensions
265x15
265x15
265x15
280x14
280x16
Tricep Extension
140x15
Face Pull
160x21
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08-19-2014, 09:48 PM #6Registered User
- Join Date: Oct 2011
- Posts: 2,432
- Rep Power: 9089
SLDL
135x5
225x5
315x3
405x1
420x5
420x5
420x5
420x5
420x5
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