Pavel Repost of DL singles Routine

**NikUk** · 04-16-2009, 06:39 AM

Sorry about the delay, been out enjoying the great outdoors.

Note: this is not the Westside % based singles routine.

Lifts based on current 1RM, rest 30 - 45 secs between lifts

Week 1

Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
Day 6 Off
Day 7 Off

Week 2

Add 10 lbs to each day's lift from Week 1

Week 3

Add 10lbs to each day's lift from Week 2

Week 4

Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.

Week 5

Add 5lbs to each day's lift from Week 3

Week 6

Add 5lbs to each day's lift from week 5

Week 7

Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day
Day 7 Off

Week 8

Unload as Week 4

This routine has served me well over the years

Nick

Pavel Tsatsouline · 04-16-2009, 06:43 AM

Com. Nick, please remind the Party where you started and what you are pulling today.

**NikUk** · 04-16-2009, 07:00 AM

Been training with weights since about the age of 13 mainly to compliment martial art and Rugby. Over the years tried many modalities and systems, most to complicated for their own good.

My training started to evolve and my strength increase after reading an article entitled "Commando PT" on Charles Staley's old site.
After a little research I ordered PTP , the volume of training decreased and my strength increased exponentially, looking back through my old training logs (the geek in me) my first deadlifts were well under 200lbs . Subsequent cycles took me to a 1RM of 450 two weeks ago I pulled 540 @ 150 bodyweight at age 44.
I attended the Sept 2002 RKC cert and have since switched between KB and powerlifting cycles.
I have at times attempted to mix training styles but time in the trenches has taught me to concentrate on 1 thing at a time .

Nick

**inarchetype** · 04-16-2009, 07:39 AM

Originally Posted by NikUk

Been training with weights since about the age of 13 mainly to compliment martial art and Rugby. Over the years tried many modalities and systems, most to complicated for their own good.

My training started to evolve and my strength increase after reading an article entitled "Commando PT" on Charles Staley's old site.
After a little research I ordered PTP , the volume of training decreased and my strength increased exponentially, looking back through my old training logs (the geek in me) my first deadlifts were well under 200lbs . Subsequent cycles took me to a 1RM of 450 two weeks ago I pulled 540 @ 150 bodyweight at age 44.
I attended the Sept 2002 RKC cert and have since switched between KB and powerlifting cycles.
I have at times attempted to mix training styles but time in the trenches has taught me to concentrate on 1 thing at a time .

Nick

thanks for sharing this; It is inspiring and informative; especially as I'm just a few years behind you (age-wise) and am about your size (if nothing like as strong).

My "one thing" at the moment (or at least the central thing, fitness wise) is ETK, and my intent is to stay with it, at least as a primary focus, until certain goals are met-- which should keep me busy for quite a while!!!!

So my interest/question is entirely serendipitous at this point

But I was curious how the singles routine fits with the PTTP program; i.e. when/why would you use one vs. the other?

Also, would be interested in how long it took you, when you started with PTTP to get from your initial position to pulling 3+X bodyweight!!!
For someone your (nearly our) age over a few years of training, I find that amazing.

**ninkageaikidoka** · 04-16-2009, 12:30 PM

Were these lifts with or without equipment (straps, lifting suit, belt, etc)? Just trying to get a full understanding, thanks.

Pavel Tsatsouline · 04-16-2009, 06:37 PM

Com. Nick, are you Nick Fraser?

**Ideal Paradigm** · 04-16-2009, 06:44 PM

A lot of people ask about Deadlifting programs, this is great. Thank you for re-posting this. I have added this to the FAQ.

**NikUk** · 04-17-2009, 01:02 AM

Pavel, yes that's me.

Ninkageaikidoka, all lifts are equipment free, the only belt I have ever used is the virtual belt described in PTTP.
Inarchetype, I will give a little more detail when I get back on Sunday if you feel it will be useful, pushed for time today.

Nick

Pavel Tsatsouline · 04-17-2009, 04:04 PM

Originally Posted by NikUk

Pavel, yes that's me.

Ninkageaikidoka, all lifts are equipment free, the only belt I have ever used is the virtual belt described in PTTP.
Inarchetype, I will give a little more detail when I get back on Sunday if you feel it will be useful, pushed for time today.

Nick

Welcome back, Com. Nick!

**pesce** · 04-17-2009, 06:59 PM

Com NikUk, thanks for posting. My current 1RM is 165 and I was looking for a program. I started with 15@105 tonight and will see how it goes from there. If you're going to post a followup, pls say a little more about the particulars of:

"Unload with Steve Wilson DL routine from original RKC book"