Anybody knows some good powerlifting/bodybuilding program that is focused on deadlift and bench? Ofcourse squat can be in program, it just isnt my main goal. I want to increase my deadlift and bench press. And gain some muscle mass in that area.
I did Texas method which is awesome program and i got some PRs. I also did PHUL program for a while.
Thanks
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06-15-2020, 05:09 AM #1
Deadlift/bench press focused program
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06-15-2020, 06:27 AM #2
What are your current numbers for squat, bench, and DL? It will help people suggest the appropriate programs.
Candito has programs for all 3. Deadlift is 12 weeks, bench is 6, so it might be possible to run bench twice alongside the DL.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-15-2020, 09:03 AM #3
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06-15-2020, 09:28 AM #4
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06-15-2020, 09:44 AM #5
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06-16-2020, 01:27 AM #6
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06-17-2020, 06:00 AM #7
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06-17-2020, 08:15 PM #8
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06-19-2020, 08:19 AM #9
I would suggest learning the fundamental of programming rather than running a programme someone else made.
Once you are past beginner these things start making really big differences in terms of how much time you have to train, how fast twitch you are and whether you do better with more volume or more intensity, your recovery ability, equipment available, goals, nutrition, sleep ect ect.
Depending on your BW id say you are an early intermediate, so periodisation starts becoming more relevant. On your last 4-8 week training cycle how much did you add to your lifts ? How was your fatigue management, how does that compared to the 4-8 week block before that and before that ?
Also if you got good results from the texas method, why not just adapt it slightly (or even just keep using it) for what you want. Though looking at your numbers I am not sure why you want to focus on DL and Bench (since its not like your squat is way ahead) rather than just continuing to work on all 3 at the same time.Athletics > Aesthetics
I guess its time to start training again.
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06-19-2020, 08:39 AM #10
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Probably this, you could also add GPP work
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