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Wednesday, September 14, 2016

Surovetsky (Surovekskey) Deadlift

Wednesday, September 14, 2016

Oracle Gym

11:45 AM

Warm Up

Sampson stretches, 30-20-30, Good mornings/jump rope couplet


Warm up with 45#, 95#, 135# then

5x5@185# E3OM

This felt pretty good and is designed based on 70% of my 275# 1RM


Warm up with 45#, 65#, 95# (95# was too heavy)


This felt pretty good.  I was most focused on hip extension and resting at the top of the movement.

Finished with mobility - wall squat, couch stretch

Surovetsky (Surovekskey) Deadlift Program

I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program.  It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting.  I have put up 315# before, but opted to start with a more recent max of 275#.

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