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  1. #1
    Registered User trottl's Avatar
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    Deadlift/bench press focused program

    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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    Time is Muscle ECGordyn's Avatar
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    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.
    Currently running Calgary Barbell 8 Week again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1611786081&viewfull=1#post1611786081
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    Registered User WolfRose7's Avatar
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    Calgary 16 week is more dead and bench focused than a lot of the more "old school" style templates.

    It's also a very accessible introduction to RTS and emerging strategies training
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    Registered User trottl's Avatar
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    Originally Posted by ECGordyn View Post
    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.
    Deadlift 419lbs, squat 375lbs, bench 254lbs.
    During my last PR session I basicly burned myself on squats, so my performance on bench and dead was not so good.
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    Registered User trottl's Avatar
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    What do you think about Coan/Phillipi 10 week Deadlift Routine?
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by trottl View Post
    What do you think about Coan/Phillipi 10 week Deadlift Routine?
    It looks good if your technique is dialed in. Lack of technique can really hold back a lifter. Programs with more deadlift volume, like the Calgary or the Candito, train the movement pattern very well and train it often.
    Currently running Calgary Barbell 8 Week again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1611786081&viewfull=1#post1611786081
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    Registered User trottl's Avatar
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    Originally Posted by WolfRose7 View Post
    Calgary 16 week is more dead and bench focused than a lot of the more "old school" style templates.

    It's also a very accessible introduction to RTS and emerging strategies training
    I think im gonna go with this program. I like the fequency of deadlift and bench. I know it is a powerlifting program, but I would still like to throw some bodybuilding exercises in there. I really like heavy farmer walks. Do you know where i can use them in this program?
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by trottl View Post
    I think im gonna go with this program. I like the fequency of deadlift and bench. I know it is a powerlifting program, but I would still like to throw some bodybuilding exercises in there. I really like heavy farmer walks. Do you know where i can use them in this program?
    At the end of days 2 & 4. Probably shouldn't do them on a day before the deadlift days.
    Currently running Calgary Barbell 8 Week again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1611786081&viewfull=1#post1611786081
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    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.
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    Registered User WolfRose7's Avatar
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    Originally Posted by trottl View Post
    I think im gonna go with this program. I like the fequency of deadlift and bench. I know it is a powerlifting program, but I would still like to throw some bodybuilding exercises in there. I really like heavy farmer walks. Do you know where i can use them in this program?
    Originally Posted by ECGordyn View Post
    At the end of days 2 & 4. Probably shouldn't do them on a day before the deadlift days.
    Probably this, you could also add GPP work

    https://articles.reactivetrainingsys...rength-sports/
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