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  1. #1
    Registered User wrc94's Avatar
    Join Date: Apr 2012
    Location: United States
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    Only Dips, Pullups, Squats and Deadlifts

    Out of my own curiosity I'm wondering how I would do on a program with only these 4 lifts. I was thinking about doing this for the rest of summer break just to see where it gets me...

    How should I set up up my program using weighted dips, weighted chins/pullups, front and back squats, and deadlifts? I don't know if I should do all the exercises each workout or break them up, and how I should vary rep ranges....
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  2. #2
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 23
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    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Squat, pull up, dips rows DAY1
    Front squat, deadlift, dips, chin ups DAY2

    Throw in rows at least too like I say up it I day 1. You don't wanna bench or shoulder press?
    Lifetime PR's

    Squat w/ wraps 405x2
    Squat no wraps 385x2
    Bench Press TnG 300
    Bench Press w/ Pause 270
    Deadlift 425
    OHP 165x2

    A battle with Costochondritis from August to October brought my lifts down significantly. I'm only squatting 315x3, benching 225x3, and pulling 365x1 now. I'm rebuilding carefully. My triples on squat and bench used to be sets of 8. I also could pull 365 for 5 in the past. Hope to get back to my old lifts within 3-6 months.
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