Deadlift program reddit Most people program deadlifts on leg day but if you want to program on pull day, also train the other back muscles of course - traps, rhomboids, lats etc. 6 days / week. Aesthetic wise you don't want a thick core usually you want a taper and there are plenty of BB exercises to isolate your back more than deadlifts. It’s called […] Finally, the third definitive guide in the series by u/gnuckols has been released over at Strengtheory. 4-day Deadlift Program from StrongFirst This thread is archived New comments cannot be posted and votes cannot be cast comments Best Mar 18, 2024 · Gym Geek's 4 day powerlifting routine combines multiple lifts (bench, deadlift and squat) into the same workout session. I also do all of my deadlifts with double overhand, from a deficit until my last, heaviest set, which I do from the ground and a mixed grip. The one that made you a beginner lifter to intermediate lifter. Feel free to use this thread to ask personal/individual questions about training for the event being discussed. Post your weight/height, what you squat, what you deadlift, and how you've trained your deadlift (program, frequency, how you pushed past plateaus etc). I do think everybody should really try pushing their limits to see where they really are. For example, the 1x intermediate deadlift program gives you two weeks of hard work, one week of just speed reps, and a 1RM week. I chose the 1x/week advanced deadlift, but after the first cycle I switched to the 1x/week intermediate deadlift program. I was at 365x3 to 405x1 in 6 weeks at 145lbs. It was my first real powerlifting program and I went into it with 100% effort, I went from a 350ish deadlift as a complete novice to 500 in about a year of running it to the letter. There’s really no need for fancy techniques like drop sets, super sets, or rest-pause sets. And as others have said, definitely switch to a deadstop deadlift. In terms of programming, this usually means incorporating both low volume, high intensity powerlifting movements with intelligently chosen accessory movements that support the squat, bench, and deadlift. Not only does Squatting has better carryover potential to deadlifts than the inverse, but pulling heavy multiple times a week can be taxing as shit on your body. They will be better lifters for it. For example, the beginner squat 2x per week program is intended for a beginner and calls for squatting twice every week. Gonna start Mag/Ort tomorrow because it seems fun with the intensity. If you want to get super jacked, or build general strength, look at people like Omar isuf, natural hypertrophy, aloha destiny, or Geoffrey veri : r/fitnesscirclejerk Go to fitnesscirclejerk r/fitnesscirclejerk r/fitnesscirclejerk Hello, I wanted to get some tips and general guidance on how to program my strength and conditioning training specifically for wrestling. One year review and progress of Candito's Linear program (435 deadlift, 405 squat, 275 bench) w pics and vids. Which one would you guys recommend for my purposes? Im training in a good commerical gym. It goes against the grain of the "To Deadlift More, Don't Deadlift" school of thought, but Phillipi claims it took his dead from 505lbs to 540lbs with power to spare. Feb 12, 2024 · Matt Gary at SSPT is well-known as an advocate of mainly performing the competition deadlift only as singles. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. Due to a severe chest injury a year ago, I can no longer bench press anything near respectable weight, so I've decided I want to focus my efforts on deadlifting. what i did was follow a program (this one to be precise, though i wouldn't recommend it any more). I have been looking through this sub and others to confirm if the first day back is testing the 5RM for Squat, Bench, Lat pulldown, OHP, Deadlift, and Dumbbell Row then rest and actually start the program? Just posted a spreadsheet and summary of the SSPT Deadlift Program on Lift Vault. But you need the right routines. I'm not quite sure how to work in the deadlift with my programming at the moment. Deadlifts will also exhaust me for my other lighter lifts that are better for hypertrophy. What's the best powerlifting program for you? Read on. There is no deadlifting at all and very minimal squatting, really only enough squatting to maintain your current numbers. . Strictly powerlifting, his advice applies to powerlifting, and only powerlifting. Starting Strength Coach Grant Broggi explains a simple deadlift program for people who have completed their novice linear progression. I may need to build up more muscle endurance, but going heavy DLs after heavy squats every week is hard. Often powerbuilding programs have a heavy squat + technique & volume deadlift and heavy deadlift + volume & technique squat for leg days. Progression is based on how many reps you get on the third set where it's an AMRAP. Hi, I'm a 17 year old male and weigh 146 lbs. It is high volume and very hard. The program The "28 Free Programs" are a mix-and-match set of programs for squat, bench, and deadlift. ) I have 2-3 deadlift days a week currently None of them are super high in terms of percentages, usually between 70-80% and an occasional 85% at most as of now 1 day is usually block pull and band pull work, second is usually deficit deadlifts and pulls to the knees for pauses, 3rd is usually pull to the knee follow by full ROM deadlifts i went from 400 too 500 in around 6-7 months. IIRC, the program called for something like 50% of your deadlift 1RM for either 2x20, 3x20, or 4x20 depending on the week. Basically it is Deadlift-, Press-, Squat- and Bench-Day. Thank you! EDIT: 5/3/1 It is!!! Thank you everybody! We would like to show you a description here but the site won’t allow us. Obi Vincent Crosslifter programs 7 upvotes r/FitnesProgramsSharing Cult Strenght Bench press/deadlift program 6 upvotes r/FitnesProgramsSharing Hybrid training Deadlift only once a week, substitute the other day with RDLs, drop the third day completely and use it for rest, it's gonna be much needed if the rest of your program is as crazy as your deadlifts. Those who do probably all have customized routines. However, during the second deadlift session, I feel extremely exhausted. Goal: My goal was to use this program to get my squat from 330 in August to 405 by Description and Context: This program is all about the bench. Really solid program in my opinion. I admit to getting by mostly by having a ridiculously strong back (and ridiculously weak legs) - a courtesy of years of gymnastics style training. I did the Reps to Failure program, with the standard powerlifting type rep scheme for the primary movement each day, and the hypertrophy rep scheme for the secondary movement. The spreadsheet was built based on interviews with Matt Gary on Maryland Powerlifting, Mass Lift, and on YouTube. During this program I had a hard time feeling comfortable with my deadlift form, I constantly felt like I was doing something wrong. Regarding programs, you aren't going to find a "tried and true" one because most people never get to the 700lbs mark. Straps are a must, obviously. You can run it alongside a 531 program or jacked and tan 2. (BTW I do not live in USA and there are I Deadlift, Squat, Bench & Military Press only, what muscles am I missing out on training and what exercises should I probably be doing as well? Hey all, I'm here to give a little background on myself and ask for advice on how to run 531 for a guy like me to reach my goals - and to answer some questions about the program, or if I can/should modify it. Deadlifts are trained using a ton of singles with low rest on one day, and pause reps on the other, much like the approach in this article Supplementary lifts are heavily focused on pause variations. What I really wanted was to focus on strength with the main 4 lifts If this program doesn't make your triceps grow, I don't know what will. 1RM is recommended for powerlifters, and 3RM's are more for the people who dont need/or peolple who just wants to test their 3RM. The goal is to get 5 reps. Doing only one set of Deadlift really beneficial? question Share Add a Comment Sort by: Best Open comment sort options Top New Controversial Old Q&A Pickledleprechaun • Feb 21, 2025 · This program is the exact one I ran myself to bring me from a 400 to 500 lb deadlift in 100 days. Swap in your meet for the 1RM meet and you're golden. Which would mean even if I only so Squat, Bench, and Deadlift for 3 days a week, I wouldn't be progressing with the weights too fast because I would be be increasing the same amount over two weeks like I do with alternating Workout A and Workout B. I'm just a beginner who's still learning, almost finished my first year of consistent training but I already love deadlift lol. The 28 programs are made up of squat only, bench only, and deadlift only programs that come in 1x per week, 2x per week, and 3x per week variants, each of which has variants for beginners, intermediates, and advanced lifters. I never have done the standard deadlift in my program, but I do Romanian deadlifts. Thoughts? Opinions? I first started using RDL's as accessory work when I was running Tim Henriques' deadlift program, where I'd do them moderately heavy for multiple high-rep sets. That might be a good place to start. I plan to apparently you have to do romanian deadlifts or something before learning to do deadlifts??? No, the point is just to ensure that the lifter masters the hip drive. After the first block I went to the 3x intermediate bench and kept the squat and deadlift the same. Volume 1 made my deadlift go from 200kg to 220kg, squats from 145kg-170+kg and bench from around 95kg-105kg. Then generic bodybuilding accessory stuff in whatever reps I felt like. Hi everyone! I thought I would share the sheet I am currently using for my variation on Cody Lefever's GZCL Method. I deadlift heavy once a week and train light upper back on push days in addition. Feb 12, 2024 · Deadlift 1 Day per Week - Powerlifting Programs These are deadlift programs that call for the athlete to deadlift 1 day per week. For deadlifts I always pulled from the floor when the program called for block pulls, either reducing the intensity by 5% or the reps/set by 1. The plan is to keep going with the squat beginner program and the bench program (with more close variants as I mentioned), and then up the frequency of deadlifts with the 2x intermediate program. I found block pulls did nothing for me and I'm way stronger in them anyways. 150 pages of science-based gains guidance. In other words, you'll be strong and look strong. It’s called […] As an accessory at some point if called for in your program. If you’re looking to build out your work capacity for deadlifts, this is a great option. Created as an accessible program for beginners with enough volume to stimulate growth in the bro muscles, while also giving enough intensity in the main movements to elicit strength adaptations. Greg Nuckols’ High Frequency Template is a five-day programme focussed on the main three power lifts (squat, bench, deadlift) - doing all 5/3/1. There’s also optional dedicated conditioning that you can slot in at A subreddit to discuss exercise and sport science, plus the content in the Stronger By Science media empire. I felt like I’ve had some solid success on this program and never really felt under recovered, so I wanted to get this program review out to offer the program some visibility and a solid recommendation to those who may benefit from it. I’ve been going to the gym for about two years, although really only about 13 months due to getting severely sick twice in that time period and having to take three months off twice to recover. I had to drop this program due to spending too much time in the gym. As for variations, I only did 1-2 per cycle, mostly low paused work because those feel the hardest. 0 or a brian alsruhe program or whatever floats your boat and drop one of the days for coan phillipi. Each workout of the Alsruhe Mass Builder has three components: Giant sets of a main lift variation (which is where the heaviest work is done in this program. Archived post. That's a pretty good way of doing it. I’ve personally had incredible strength gains with the Texas method, where I deadlift once per week. New comments cannot be posted and votes cannot be cast. The first block I ran the 3x beginner bench, 2x int Deadlift and 2x int Deadlift for my squat. See full list on barbend. Personally, my deadlift seems to improve the most when I increase my squat volume and only deadlift enough to maintain technique under heavy weights. The deadlift is mostly a lower body exercise, so put it on lower days. 5'10", ~225 lbs, bench starting the program was around 315, squat 405, deadlift 445. This turned out to help me a ton. Or for people to tell /u/WeaponizedSleep to eat more. If you want heavy competition squat/bench/deadlift, you’ll be disappointed with this program), giant sets/EMOM work with a main lift, then an assistance finisher. Mag-Ort, Coan/Philipi, Candito, N-Suns, and more. Deadlift program is full body, it’s a very similar program I used to hit my first 200kg log (static monsters was 2 weeks before my 475kg pull) Contest prep is a bit different, it’s designed to teach you how to structure your own programming. Today for deadlifts, my work was 325 x 5, 365 x 3, 410 x AMRAP, 385 x 3, 365 x 3, 345 x 3, 325 x 300 x 3, 280 x 3. Once again, sorry for the first reply. The program consists of one workout a week where heavy and speed deadlifts are followed by various low-back intensive assistance exercises. I'm very confident I can hit +225kg for a single on the deadlift Sex: Male Age: 46 Weight: 198 History: I did Olympic and Powerlifting as a teenager. Do you go heavy on the deadlift every week, or do you rotate in light/speed work sometimes? I'm having trouble understanding just how you program the DL. Finally, the third definitive guide in the series by u/gnuckols has been released over at Strengtheory. trueBackground Hey y'all, I'm writing this up to share wisdom words with y'all about this program. A place to discuss all 5/3/1 variants, related training, techniques, and fitness considerations. Modified Deathbench for Sumo Deadlift Discussion I decided to do this on squat intensity day, because at the time that made the most sense to me. Your results are surprising. Took my 1 x 5 deadlift from 405 to 465 between June and end of August. i'd suggest following a program that focuses on the deadlift instead of something you made up. I plan to I've been running Sebastian Oreb's Strength System Online program for 32 weeks now, and since it's a paid service, I thought it would be good to share my experience as well as hopefully give some sort of insight into the program in case anyone is considering joining the system. Here's how the 11 week cycles are structured: https Nov 25, 2021 · Deadlift training program for powerlifting. I pull conventional, despite everything about my anthropometry saying otherwise, but I think conventional Just posted a spreadsheet and summary of the SSPT Deadlift Program on Lift Vault. Reddit PPL is a beginner gym program for those who want a 6-day a week PPL (Push, Pull, Leg) routine to pack on significant strength and muscle. Overall it was a really positive experience for me that I would recommend to others. I prefer moving from one upper body pressing movement The typical novice program starts the deadlift on a 3x/ week schedule and this eventually is reduced to 2x and 1x depending on the bar speed and recovery needed in between sessions. Mar 18, 2024 · Gym Geek's 4 day powerlifting routine combines multiple lifts (bench, deadlift and squat) into the same workout session. Hit it hard, hit it heavy, then let your body recover and grow. I was a relative beginner when I started (150ish lb deadlift and squat, 120ish lb TNG bench). What would be a good workout program/routine that solely focuses on these two lifts? I plan on only doing this routine/program twice per week. I can see that all of you use weights for the warm-up. With the deadlift being my favourite lift by far, I'm just curious as to how r/weightroom managed to hit these milestone points (roughly 4/5/6 plate). The program also gives you two options on Week 10, either 1RM or 3RM. Jun 29, 2023 · Powerbuilding programs blend principles from powerlifting and bodybuilding to achieve significant gains in both strength and hypertrophy. What were your before and after numbers? I did not train conventional deadlifts outside of this program. My goals are to lift 315 on the deadlift and 250lbs on the squat. A little background on me, I am a 27 year old male and I currently weigh around 190 pounds (I probably have around 10 pounds that I wouldn't mind losing) and I have just joined a wrestling gym very recently. The Nuckols programs often include a mini taper/peak, which should be plenty for a novice lifter to peak for a meet. Some are deadlift-only programs, while others program all lifting movements. This is either an 11 or 12 week deadlift program depending upon if you desire to […] Here’s the Ed Coan deadlift program that I’m running (4 weeks in) to beat the long time PR! My starting point was 545lbs to ending destination of 585lbs. Originally my fitness goals revolved around getting my total up by 100lbs at a time. Can you guys please describe what you do on the day of your deadlift please? What do you do, including warm-up, warm-up reps, actual program, and after if anything? Thanks. If you want to get super jacked, or build general strength, look at people like Omar isuf, natural hypertrophy, aloha destiny, or Geoffrey veri : r/fitnesscirclejerk Go to fitnesscirclejerk r/fitnesscirclejerk r/fitnesscirclejerk Jun 3, 2014 · by Matt Kroc This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period. If your goal is to increase you’re 1 RM, you should run a program that focuses on increasing strength progressively. A list of all the deadlift programs available in our workout tracker app. If you want to do more hip hinges in the week then doing RDLs or good mornings is the way to go. These circled high lighted ones are slightly intimidating but I am very ready. So an example "deadlift" program outline might look like: Monday - Deadlift, Bench, bench 72 votes, 16 comments. That was enough to qualify me for nats in two weight classes at my first sanctioned meet. I saw one of Brian Alsruhe‘s videos where he showed this program. But I pushed my limits and got huge gains. It is a simple program to follow, allows for plenty of room for modifications and growth, and has many opportunities to hit different PR’s. So I finally got around to doing a write-up of the programme I tried during the UK’s November lockdown, as I’d like it to be available to other women thinking of doing this programme (most of the reviews and experiences I can find are from men only). Free Powerlifting programs and templates for beginners to intermediates! Get an idea of how I program for my athletes and gain strength in the process. Essentially what I'm looking for is a program where the main goal is to ramp up your deadlift. As my title suggests I am trying to determine if the standard deadlift is essential and I am missing out by not doing it. On my back and biceps day, I include deadlifts and aim for heavy lifting with a rep range of 5-10. If the latter, is it better to stay in a lower rep range following the single? Starting Strength is a 3 day a week program based on those 3 movements (plus overhead press and power clean). I didn't start squatting until around Jan 2023. I attempted a 405 squat and it just wasn't there. I work out six times a week, focusing on each muscle group twice. Jan 16, 2023 · [Program Review] StrongFirst Reload Programming with Mag/Ort Deadlifts [Program Review] 345 Horsies: percentage, “giant set”-based 12-week, 5 days/week program. How often do you deadlift? I switched from deadlifting once per week to doing it twice per week and my deadlift has increased dramatically from around 340 in December, to 450 a week ago. Increase your deadlift 1RM and build bigger back muscles with this deadlift program. I perform deadlifts through workouts when picking up dumbbells or the bar for Romanians, but don’t specifically do them. At 52 kg/115 lbs, I got to a 220 lb squat, 303 deadlift and 145 bench press doing CrossFit 5-6 days a week for 2ish years. Especially with heavy sets. The program uses the squat to drive most of the lower body volume. The most novel aspect of the program is that deadlifts are only performed as singles with as many as 15 sets performed each training session. As Candito is a peaking program, maybe you running the 4th week twice messed up the cycle. To search through all programs based on lots of different criteria, check out the Lift Vault Program Library. com Aug 12, 2025 · My goal today is to share 5 different deadlift programs, ranging from 8-12 weeks in length, that you can apply to your broader workout program to improve your deadlift! Remember: these programs are not a catch-all or magic bullet. I would say that 5/3/1 is everything that Jim Wendler advertises it to be The same guy who helped me fix my lower back problems in the deadlift showed me a program that he said he got out of a powerlifting magazine 8 or 9 years ago, and it looks pretty decent. Both the squat and deadlift was easy, especially the deadlift, felt like an RPE7. I won't spend a ton of Bench is trained at slightly higher intensities than squat and deadlift. Do not run this program as your first deadlift-specific program. I'm just your typical run-of -the-mill ex-high school football guy turned lifter. Bench M/W/F, squat M/F, deadlift T u/Th. I have worked out off-and-on since then, but before starting up again on Sept 1st 2022, it had been many years (10ish) since I’d last worked out for an extended period of time. 5. It's very challenging but it is what I owe all my success too. This program requires a lot of awareness of your abilities, a lot of knowledge of your lifting skills and trends, and a fair amount of self-restraint. We would like to show you a description here but the site won’t allow us. Conventional deadlifts are one of the most recovery-hungry lifts in a program. I used the deadlift program for my squat because I hadn't been as comfortable putting up heavier weight for lower reps. Also I rarely do any Deadlift had the greatest improvement with this program, and it was the lift that had the least programmed volume. I wonder if it's too much to do heavy deadlifts twice a week. This is a 10 week program + max test/meet, that claims it will add 25-35 pounds on your deadlift by the end. I've seen a ton of assistance exercises such as cheat 5/3/1 Review# 2000 Words, 5-7 minutes Executive Summary (tl;dr):## 5/3/1 is a fantastic program for beginner to intermediate, and possibly advanced lifters looking to get stronger. The risk to reward ratio for deadlifts doesn't seem to make sense if your sole goal is hypertrophy. You should open your week with them and only do a few sets per week. According to various resources online, this is supposed to be a brutal, deadlift only program that is designed for peaking, and are recommended for advanced and intermediate powerlifters. started 6/4/2021 finished 24/7/2021 start-m/15/87kg/182cm end- m/16/91kg/186cm i ran the program over 109 days instead of 84 due to having to take time off of lifting due to exams. The program seems to really work well for me, after messing around on 5/3/1 and Juggernaut method, it literally felt like I was making novice gains all over again. The main reasons for this is that it gives the athlete more opportunity to practice their approach and setup of the lift and that it removes the stretch reflex from assisting with subsequent reps. Two things I changed from the program was cutting back the volume on squats and bench press. Edit: Thanks guys. 5kg bench- 80kg->85kg deadlift- 160kg->195kg total- 370kg->422. Can I know trap bar/conventional vs sumo deadlift, how can I go about training for all 3 of them? And is trap bar and conventional actually the same? Was thinking of doing squad day tgt with either trap or conventional deadlift and on my deadlift day I will do my sumo and RDL instead. So nobody is doing any warm-up prior to the warm-ups? Archived post. It is only designed for deadlift only, not squat or bench, and is once a week. Feb 12, 2024 · These powerlifting deadlift programs, many of which are designed for peaking, will help you achieve some new PRs on the king of the lifts! Enjoy these free spreadsheets for the most popular deadlift powerlifting programs. Proper Pulling Training the deadlift is simple. Essentially alternated between doing some RDL and belt squat on day 1 and Sqauts and hip thrust machine on day 2. These weekly discussion threads focus on one implement or element of strongman training to compile knowledge on training methods, tips and tricks for competition, and the best resources on the web. The first 4 weeks focus on conditioning the back by using short rest periods and high volume, with the last 6 weeks ramping up towards a new max attempt. If your goal is Strength or powerlifting, that's another story. Like you can totally faint and fall if your CNS isnt prepped or its fatigued. My recommendation would be to build or use a solid powerlifting program and emphasize deadlifts a bit more, by doing deadlifts first, doing more deadlift accessories and increasing deadlift frequency (2x/week seems to be the "sweet" number for many). Reply reply Agent21EMH • On each of the five lifts in the program, you'll start with just the 45lbs olympic bar (or half of your 5RM, if you have some training experience) and add 5lbs each time you perform the exercise (10lbs on deadlift. I follow an upper lower split as well, and I do heavy deadlifts followed by front squats on lower day 1 and heavy back squats followed by romanian deadlifts on lower day 2. I set mine up as a 4 day/week ULUL type thing. Increase your deadlift strength with our deadlift training programs. 5kg the program has a deload week during the 7th week. I think it would pay to figure out a good deadlift routine to use during the program (see my rationale above) so as to leave less on the table in terms of overall gains. I'll start: 6'3, 220lb DL 1RM: 405 Squat 1RM: 275 SL5x5 for 3 months, SS+assistance for 2 Aug 12, 2025 · Powerlifting can help you get stronger and build muscle. Matt Vena's program that was on his YouTube channel. I'm going to start 5x5. The spreadsheet below […] I work out six times a week, focusing on each muscle group twice. Is it the best plan in the world? No, but without it, I also About this program This is a 10-week deadlift program designed by the legendary powerlifter Ed Coan for Mark Phillipi. with rows, pull ups, pull downs, etc. I'm fully okay with that because I'm recovering remarkably well on a very high stress program with pretty low quality recovery variables. I modified it to use the same weights, but started with 3x3, 3x3, 1x2, then tapered off to 3x3, 3x2, 1x1, and finally 3x2 in week 9. I'm doing where I Hello everybody, Ive trained for about 16 month now with a powerbuilding plan and want to start strongman training now and maybe do my first competition next year. Matt vena is actually a pretty great source of powerlifting information. My program is pretty similar to some that were shown here. My current 1RM for the squat is 225lbs and my deadlift is 265lbs. Unpopular opinion: not particularly, I started off lifting doing deadlifts religiously and they certainly helped my strength but once I stopped them my physique continued to improve. Hey all, I'm here to give a little background on myself and ask for advice on how to run 531 for a guy like me to reach my goals - and to answer some questions about the program, or if I can/should modify it. My deadlift did go up a bit, but I've also lost specific skill (and some grip strength) for simply having not pulled more than two days in the last 11 weeks. I would love to deadlift everyday eventually, currently have a 380lb~ 1rm. In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. As long as you stick to the program and dont add in more volume or weights (especially in the beginning) it will do you wonders. Effective programming for the deadlift involves a well-planned progression I Deadlift, Squat, Bench & Military Press only, what muscles am I missing out on training and what exercises should I probably be doing as well? 16K subscribers in the 531Discussion community. If the program says deadlift, then deadlift (conventional, or sumo if you really prefer that for whatever reason). Background: Me: M/6'4/~104kg I The first block I ran the 3x beginner bench, 2x int Deadlift and 2x int Deadlift for my squat. Doing them on one of your leg days is a good idea. It goes against the grain of the "To Deadlift More, Don't Deadlift" school of thought, but Phillipi claims it took his dead from 505lbs to 540lbs with power to spare (no mention of whether drug-free or not). Nov 18, 2024 · Want to emphasize deadlifting in your training program but not sure how? Read on for five of the most effective deadlift programs. By the way im at 120kg bodyweight at Aug 26, 2020 · Greg Nuckols released 28 program variations through his site, Stronger by Science. I'm currently in month 1, week 3 of 531 Boring But Big T-Nation 3 month challenge where you do 531 followed by BBB (5x10) and ramp up the BBB from 50-70% over 3 months. Stronger By Science has been real good to me. I've been lifting for a few years, and I started feeling bored of the usual 4x10-12 rep type workouts. Ive seen Mitchell Hoopers Training Programs especially the Strongman Offseason and Deadlift Peak ones. Dec 9, 2021 · 26 award-winning powerlifting and powerbuilding programs including free downloads of each workout program with calculators, spreadsheets, and more. Tip #8: For those that do the 6 day squat/deadlift program, the 6th day isnt a fluff easy day in the gym! Althought the weight is dialed down significantly, this day is actually meant to focus either on doing harder variations of the lifts to attack weakpoints or to be speed sets working on form. This week's is a big topic: Deadlifts and Deadlift Training Training and competing for The Cast - Deadlift This program taught me that I need to learn how to deadlift. I honestly just did Smolov (last 3 days) for squats and did some light deadlifting once a week; usually after the first day of the program since it's lighter. I have been running the StrongFirst Reload program for Squat, Bench, and Strict Press for the past 8 weeks with Mag/Ort for Deadlift. overall i didnt suffer with recovery too much due to rpe being Not a program, but CrossFit. When I read this blog, I knew the program was what I had been looking for to shake up my lifting routine. I have very similar stats to you (weight, height and strength) and running Candito has always given me great improvements in Squat and Deadlift, not so much for the bench though. This program will help A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. SSPT deadlift table, the 2 times a week version and i put my squat on assistance only. You are also a source of inspiration for running as well. results (kg): squat- 130kg->142. I kind of shit the bed with squats again, but I tweaked my back in the same way during the peak phase of both runs with this program. Deadlifts train the entire posterior chain - hams, glutes, spinal erectors, and traps. You don't need to learn it through Romanian deadlifts, but they're useful for learning the hip drive because there's only the hip drive component (for all intents and purposes). A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Aug 6, 2020 · The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. How to program heavy singles? When programming a heavy single for a bench, squat, or deadlift program, how should the rest of the workout/week look? Should the single be your only working set, or should you do some drop off sets. I have heard many horror stories about injuries related to it so I So for example, my max deadlift is 475. ” You input your current deadlift max and your desired deadlift max, and the program auto generates from that. yaibk xhvhrdd byjlym kyfufb wdccu ydlce odatr bpfb yqhz dkvakdb huil wwnkhn wznkio gsth kuvkn