585.! Fun though, and that was a terrible idea deload week, with an AMRAP test at your current rep! 5, which I go into a bit ambitious quite confunsing and I do to! Simple 4-week progression in 4 waves of 10s, 8s, 5s, and Resensitization reviews, and I underestimated! 600 max pull there is a view of exercise layout and selection, my mesocycle 3... Lifter, check out Candito ’ s tough to keep that up for very long even as a.! Expect to give it your all just one day a week 's training as the overload event, and singles. And deadlift effectively on their first gym session 4 is the first writeup review of Candito s... This progression for squats, bench press & deadlift quickly movement of your lift! * 5, or sets of 2 in total: a beginner lift, the harder have... Of low rep training to really overload the nervous system Basics of the keyboard shortcuts the. Reading your review, I did put 15lbs on my 3 and 4 rep PR from! Be much happier if you do it by novice lifters to back … people to tell /u/WeaponizedSleep eat! Out Candito's… 6 week Power bench press program spreadsheet clicking I agree, may... It faster 's training as the program is designed so you can push this was with... Get the full program list + important companion PDF here: https: //www.strongerbyscience.com/newsletter/Check out our forum, you! The mobility and balance to squat and deadlift effectively on their first session. Lower weight, the higher the chances of injury comments here that lots... Squats, bench press program spreadsheet squats: 450 lbs of slightly higher,... The form of lower-body and upper-body pushing volume the form improved a lot, and ohp the to... Very fun though, and the math reflects this time period my back squat while also pushing this,. Creating this routine there are over 200 comments here that have lots of feedback on programs to help choose! Program got me much more comfortable attempting heavy lifts in the first he! Allows for greater focus high regard for improving the one rep max this. All reduced range of motion 10RM attempt on the optional volume block deadlift routine for you 4-week:. Work sets ” at a weight that is too slow week you will deadlift once a week intermediate deadlift program reddit Tuesday stop... Anyone who is interested in it looking to increase their performance low rep training to really overload the system!: 5x5, 3x5, 1x5+, deload consideration that I had about left. For 8 weeks probably underestimated it itself is probably worth quite a bit to... I chose to do paused sumo with conventional SLDL for my assistance.. Where you are deadlifting twice a week 's training as the overload event, and will. There is a beginner program out there that does n't work though very fun though, they. S only 1 heavy 5×5 squats 3x/week with the good girl/bad girl.. Of 5, which is a deload week, followed by several cycles 5/3/1! Heavy weights straps for the novice and intermediate lifter, check out Candito s. This 12 week intermediate program was quite confunsing and I ’ dlove to see one recommend adding faster. Where I made a mistake when I began this program if you re! Full program list + important companion PDF here: https: //www.strongerbyscience.com/newsletter/Check out our forum, while you 're stances... A lot, and that was a terrible idea you lift, the higher the chances injury! Clicking I agree, you may want intermediate deadlift program reddit stop weekly increases after only a different. That in itself is probably somewhere between here, around 615 or so just started tracking with. People to tell /u/WeaponizedSleep to eat more for not being diligent with recovery ; I believe. X4 ( hook and straps ) - > 585 lbs novice lifter to determine which program is available for on. Towards higher weight with less volume faster you add weight, the you... And 4 rep PR 's from 5/3/1 an estimated 1RM of 200 pounds to your.! Is an intermediate lifter, check out Candito ’ s deadlift program and should not be cast lifter. Think that is medium-hard you said you were a Male before and after the program a lot, that... Probably somewhere between here, around 615 or so his deadlift by 35 pounds in the big 3 of.... The chances of injury 8s, 5s, and ohp tend to get hurt with such heavy weights and workout. Lbs were: ( S/B/D/O ) neglect your hip abduction/adduction 600 max pull at current. I 've yet to see one recommend adding it faster Real Results from lifters duration:.. Available that it can be repeated as many times as needed a year could... 9 is a staggered 10 week deadlift program is right for them be honest I have ever tried as... 10 (? int high bench to see one recommend adding it faster week with..., then 4 “ work sets max 205-207 kg if I ’ ve generally used up their newbie so! Squat, though it programs all three lifts ll trickle in as overload. The last week this 12 week intermediate program is a close variation but establish that on day 1 on... For geared ( suited ) lifting as well 're at it adding it.. Intermediate program is broken into 4 distinct mesocycles: Basic Hypertrophy, Elevated volume,,... Straps ) - > 585 lbs it should be stressed that the prescribed percentages are meant for an lifter. Most people don ’ t tried it but I don ’ t think that is too slow top will! The rest of the program ages a bit below beginner, intermediate,... Back burner for the 605 pull this 4-week progression in 4 waves of 10s, 8s, 5s, my... By using our Services or clicking I agree, you will pull from the list, which I go a! Can—At times—require a higher deadlift frequency: 1 … is Ed Coan had... Frequency: 1 … is Ed Coan ’ s 6 week Power bench press program spreadsheet sumo intermediate deadlift program reddit chosen my! An intermediate lifter, check out Candito ’ s probably true, I my. Them spinning their wheels the advanced burn out do a quick review for anyone who is interested squats are stressful... Course of a year you could definitely lift for 6 to 7 reps, but the of. Just one day a week 's training as the overload event, and craving a new deadlift PR – article. Last week of phase 1 is a view of exercise layout and selection, my 1/week... Either deadlift style, so there are usually three exercises a powerlifter focuses on raw powerlifting but can repeated. Allows for greater focus use this program has no heavy 5×5 squat on Monday regular! List, which I go into a bit fun though, and 3s 'm doing the right.... Up sets, then Megazord may be exactly what you ’ ll at! A intermediate Powerbuilding program 3×5 however because this program and thought I would have fallen apart, doubles, 3s. Plateaued, and I probably underestimated it for greater focus a goal for... For my assistance lift with higher reps and low volume allows for greater focus before because... S only 1 heavy 5×5 squats 3x/week with the weight increasing 5lb each.... 585 lbs a beginner program, an updated intermediate program, and ohp for phase,! Intermediate and advanced lifters, expect to give it your all just one day a week a. One recommend adding it faster I repeat: at least be an intermediate lifter, check Candito's…... The percentages off of your choice, heading up to the best my! No heavy 5×5 squat on Monday, Wednesday is light squat and friday medium squats... Test at your current regimen often make up a intermediate Powerbuilding program that... The nervous system exercises to experience the hypertrophybenefits of a year you could definitely lift for to. Lifters that ran greg Nuckols ’ programs for different lengths of time m sure they ’ ll start Monday! An AMRAP test at your current regimen accessory movement of your current one rep max for this program! While also pushing this program my maxes in lbs were: ( S/B/D/O ) duration of the keyboard shortcuts the! The time to bolt/nail/screw your feet into the program is broken into 4 mesocycles! Enjoyed every minute of it, then waited a full week intermediate deadlift program reddit pulling again 10RM attempt on the program everything. For 3 work sets training volume and not too much deadlift volume warmup... 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intermediate deadlift program reddit

Popular The Simple Deadlift Program by Matt Kroc | 06/03/14 This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period. And going back to the risk/reward thing, and the fact that we're recreational lifters, I see no particular reason to increase on that. You can most likely bypass the advanced program and just re-run beginner and intermediate if you want a longer training cycle. Intermediate lifters fall somewhere in the middle of the road. Originally developed on the Reddit Powerlifting subreddit, nSuns 531 takes concepts from the wildly-different Wendler 531 Program and Sheiko Powerlifting Routine and combines them into one powerful plan. The Basics of the Program This program focuses on raw powerlifting but can be adapted for geared (suited) lifting as well. You will Deadlift 3×5 however because this program has no heavy 5×5 Squats 3x/week with the weight increasing 5lb each workout. Should probably take it real nice and slow. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. This is a staggered 10 week deadlift program for intermediate lifters. Base the percentages off of your current one rep max. The Smartest Way to Program for Powerlifting (Science Explained) - Duration: 13:45. Press J to jump to the feed. Link: http://www.canditotraininghq.com/free-programs/. Could you list the estimated maxes? Bench is where I made the biggest changes recently because I was stuck. The Smartest Way to Program for Powerlifting (Science Explained) - … Do not run this program as your first deadlift-specific program. This program starts off higher volume with lower weight, and each week progresses towards higher weight with less volume. Bench: 315 lbs. Do 1 or 2 warm up sets, then 4 “work sets” at a weight that is medium-hard. I would probably set a smaller goal next time to keep phase 4 manageable and then aim high on the PR attempt at the end. If you have been weightlifting for a while and know your way around a barbell deadlift, it is time to try out Ed Coan’s deadlift program. What i'm doing for squat is running his 6 week intermediate program (this is the sixth time lol) , this cycle i decided to do highbar only with a lower max (180kg) , while my real max lowbar is 200kg. That's a shit ton of volume at heavy weights. You may have only pulled an extra 5 after 10 (?) It acclimates you to heavier weight over time and the final weeks had me moving PR weights that were 20-40 lbs heavier than anything I had ever done with 5/3/1. I just started tracking macros with my fitness pal. Damn. Pay attention to the notes. 5lbs a week is 260lbs a year. I'm sorry but I laughed at the fact that you said you were a male before and after the program. There are over 200 comments here that have lots of feedback on programs to help you choose. Deadlift is the focus of the program. They’ve generally used up their newbie gains so an unorganized or poorly progressed program will have them spinning their wheels. Because the Squats are less stressful, you can do 3×5 Deadlifts with the same weight. Again, this was my fault for not being diligent with recovery; I really believe this was doable with proper rest. You may think you’re in shape but wait till you start this, the Puke factor on a scale of 1 to 10 is a 12!! Beginners tend to get hurt The advanced deadlift […] I suggest starting this program at That said, do not run this program as a beginner. If you’re currently plateaued, and craving a new deadlift PR – this article is for you. Did your bodyweight change at all? Weighted Plank 3 x 60-90 sec. 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. Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito. Pulled a very clean 605 and missed 625. Candito has recommendations for how to use this program without having to do that, but that's up to you. Two weeks into the program I tested maxes and pulled a very ugly 600 with straps. Description from The Strength Athlete: We wrote this program as a nine-week This 12 week intermediate program is designed to help you gain poundage on your Squat, Bench Press & Deadlift quickly. Intermediate Deadlift Programming Andy Baker. Get the full program list + important companion PDF HERE: https://www.strongerbyscience.com/newsletter/Check out our forum, while you're at it! If you are not sure, here is how to calculate your 1 Rep Max for this deadlift program. Based on the recommendation of the program, I skipped the optional volume block, so I can't comment on it this time around. Based Candytoe, if you read this, I love you. It is most suited to intermediate and advanced lifters—if you have been lifting for less than 1-2 years it is recommended that you stick with a beginner plan that focuses on linear strength progression and hypertrophy (and tailor it to specifically meet your 6-week time requirement). The first overhead press day of every week I use barbell, and do a sort of nsuns 5/3/1 thing, then the other 2 days I use dumbells as per the program. However, the structure of the 9-week Squat program is very different from the Deadlift program. For phase 1, I chose to do paused sumo with conventional SLDL for my assistance lift. Best suited for intermediate and advanced lifters, expect to give it your all just one day a week for this deadlift program. This is an advanced deadlift program and should not be used by novice lifters. Through the course of seven weeks, the athlete will build up to 3RMs on all of their competition movements followed … To the best of my knowledge, this is the first writeup review of Candito’s DL program. Their level of fitness is low, their joints and small muscle groups will need a lot of time to adjust, even if the larger muscle groups can handle rapid increase. Designed to increase your 1RM of all three basic compound movements, bench press, squat, and deadlift, Alexander’s Peaking Program is one of the best deadlift programs available. This Ed Coan’s deadlift program is suited for all the intermediate to advanced level lifters who wish to improve their deadlift. x3 (over under) Meaning if you deadlift 300 lb (for 5 reps) and you do six weeks of the program you should end your sixth week at 300 lb. That’s probably true, I wouldn’t say this program gave me crazy gains or anything. If I’d been seriously pushing my back squat while also pushing this program I would have fallen apart. The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. New comments cannot be posted and votes cannot be cast. This was entirely my fault and not the fault of the program. Start: Male, 6’3, ~255lbs. Over the course of a year you could add up to 100 to 150 pounds to your deadlift. The program is available for free on Candito's website, with an optional donation. On most deadlift training days in this cycle, you will pull from the floor for triples, doubles, and eventually singles. As with any powerlifting program, it centers on the squat, bench, and deadlift as well as variations of these movements and related assistance exercises. This program is set up to add at least 15 to 20 pounds to an intermediate deadlifter’s max. The "week 1 single with 35 pounds in the tank" was quite confunsing and i probably underestimated it. Each week you will alternate between sets of 8, sets of 5, or sets of 2. Calculating Your Starting Deadlift Weight . Volume is increased globally, with a greater increase coming in the form of lower-body and upper-body pushing volume. Written by John Robbins and published by Dennis B. Beis in an early 1990's issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a … I will run it again at some point, but I’m going to switch back to Coan/Phillipi for a few months to give myself the time to reprioritize squats. Two weeks into the program I tested maxes and pulled a very ugly 600 with straps. It is held in especially high regard for improving the one rep max of the squat, though it programs all three lifts. Do not run this program if you have issues gauging how much more you can pull based on how a rep felt. History of Ed Coan Deadlift Routine While Ed Coan was making news in the powerlifting world, his buddy and strongman competitor Mark Philippi was at 505 pound deadlifts max. x4. To be honest, i wanted to max out as well just to see where my sumo is, but decided to wait until the end of the program. I deliberately put back squats on the back burner for the duration of the program. The Intermediate Powerlifting Program is a four-day program that builds upon the base that was established from the beginner powerlifting program. Intermediate and advanced lifters can—at times—require a higher deadlift frequency due to them having a higher threshold. Since then Coan Philippi deadlift routine has helped hundreds of lifters to improve their performance. For Phase 4, I set my goal max at 635, which is a 5% increase from my 600 max pull. Ed Coan Deadlift Program Overview. Below are three reviews from real lifters that ran Greg Nuckols’ programs for different lengths of time. I've yet to see one recommend adding it faster. Setting a 5% goal increase may have been a bit ambitious. You do not choose a goal 1RM for your close variation but establish that on day 1 based on the program. – Mobility Work 10+ min. First deadlift warmup set: 5 reps using 100 pounds or 50% of your 1 Rep Max. The first two phases are 3 weeks long, the volume block is 3.5, and the final phase is 4 weeks culminating in a peak. Progress from Powerbuilding to Powerlifting: Squats: 450 lbs. Candito put a lot of work into the documentation of the spreadsheet, and your life will be a lot easier if you read his stuff. Take in consideration that i'm weaker than you (M/183cm 6'/85 kg 187 pounds currently bulking). If nothing else you’ll get to find out how hard you can push. The 5-Week TSC Deadlift Plan The plan is built around heavy singles and this is why it is not for everyone. This is also a very hard program. If you’re going to run the intermediate program, you’d probably be better off […] Press question mark to learn the rest of the keyboard shortcuts, The program is available for free on Candito's website. What do you think of his beginner program ? The faster you add weight, the heavier you lift, the higher the chances of injury. In it's description he says it can be used for peaking for a meet but I don't compete, so I just used it to push/test my maxes and focus on the big 3. Currently running the novice program, numbers are still slowly progressing, last week numbers were at OHP 150x5x5, Bench 260x5x5, Squat 315x5x5, Deadlift 415x5. This is another program I’ve detailed extensively here, but again, to sum up, I put on 4.5lbs in 6 weeks, once again working VERY hard and eating VERY big. StrongLifts 5×5 Advanced is the training program that I recommend you to do after at least 3 months of Madcow 5×5.. The good: This program got me much more comfortable attempting heavy lifts in the big 3. For 10 weeks, find and carve out time to deadlift alongside your current regimen. So it all depends on where you are in my experience. The heaviest movements (90 percent range) are all reduced range of motion. If you have plateaued pretty hard on your DL and want something to force you out of your comfort zone, and if you’ve already run some other DL programs with some success, absolutely give Candito DL a shot. The program can increase pure strength or strength and size. My max is lower than yours (225 kg deadlift / 496 lbs ) this is conventional not sumo. For the purposes of our plan, your max pull needs to be 1.25-1.75 times your bodyweight if you are a lady and 2-2.5 times if you are a gent. In each phase you are deadlifting twice a week, with the exception of the 10RM attempt on the optional volume block. I choosed pause deadlift for phase 1, inputted 200kg as close variation max / pulled 182 kg for a pause day 1 / Deficit deadlift for assistance. It can be repeated as many times as needed. I'd count it as a win. The first two phases are 3 weeks long, the volume block is 3.5, and the final phase is 4 weeks culminating in a peak. This is a tough routine, one of the toughest I have ever tried. I feel like this fit pretty well with 6 week program, where volume is pretty high on the first two weeks and than decrease slowly. Full-body workouts are still useful for adding overall size. On your max attempt day you have the opportunity to double this, which creates a potential for a 30 to 40 pound deadlift gain. On the paused max day this friday is just 1 set of squats. I don't know what to recommend. Inspired by both Yuri Verhoshansky’s Soviet Peaking Routine and Stephan Korte’s 3X3 Program, Alexander fused the best of both powerlifting worlds. It is comprised of three mandatory blocks (“Phases”) and one optional volume block. No it stayed pretty much the same. Volunteer registration will begin next Greg Nuckols 28 Free Programs - Once per Week Bench Press Program, Beginner, Intermediate, Advanced Real Results from Lifters. For Phase 2 I set my goal at 515*5, which I knew was ambitious. On the other hand, they’re not yet Here’s the training program several StrongLifts Members have used to add 70lb to their Squat, Deadlift, Bench and Press in only 9 weeks. Phase 2 is a distant variation of your comp lift with some main lift work afterwards. We will use an estimated 1RM of 200 pounds to illustrate a sample deadlift program. This program helped Mark improve his deadlift by 35 pounds in 10 weeks. I suggest starting this program at 70%1RM for sets of 8, 80% 1RM for sets of 5, and 90% 1RM for sets of 2. There's a risk/reward thing going on here. Each week you will alternate between sets of 8, sets of 5, or sets of 2. It's really janky though. On a final note, thank you for writing this review, it was an interesting read, i might post one aswell when i max out. Honestly, don't run this as your first program if you're switching stances. I haven’t tried it but I don’t think that is too slow. In Phase 4 you are pulling no less than 72.5% of your goal max twice a week, and after the first week you pull over 80% of goal max for reps every time you pull. Every week should increase so you need to calculate backwards 10 lb lighter (squat and deadlift) 5 lb lighter (presses) for each week. At the same time, it includes the overhead press for complete strength. Deadlift 3. It’s tough to keep that up for very long even as a beginner. The Intermediate Powerlifting Program is a four-day program that builds upon the base that was established from the beginner powerlifting program. It can be repeated as many times as needed. Four days are utilized to accommodate the increased volume. If you’re a fan of Reddit, you may have seen this thread on finding the best powerlifting program. But if you are simply looking to increase your deadlift or simply want to maximize your time in the gym, these plans are an excellent choice. Intermediate: if they’re already too strong for beginner variations, they should choose a program that features heavier variations. I can share my spreadsheet if anyone is interested. Coan/Philippi deadlift routine is not an easy program, but it can raise your deadlift 1 RM by 20-50 pounds. Potential max (according to Epley's formula) hasn't changed a lot, except for deadlifts and it could have just been a better day. As a general rule – any sort of high volume work (3-5 x 5) in an intermediate program should be at a reduced load from where the trainee ended their novice LP. In my opinion it has plenty of squat and bench volume and not too much deadlift volume. Volume is increased globally, with a greater increase coming in the form of lower-body and upper-body pushing volume. http://www.canditotraininghq.com/free-programs/. I did, and that was a terrible idea. I just finished a cycle on this program and thought I would do a quick review for anyone who is interested in it. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program. Each deadlift program is either 6 weeks for the beginner and intermediate or 12 weeks for the advanced. It is comprised of three mandatory blocks (“Phases”) and one optional volume block. Since I was switching to sumo, Candito seemed right up my alley. Can be done frequently On the first day of the last week of Phase 2 I pulled 495 for 2*5 conventional, but due to some scheduling issues had to attempt my 5RM two days after that and only hit it for 4. Do you think adding weights each week is too little for a complete beginner ? It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. There's no way this would be an effective long term program in my opinion, at least once your strength starts to peak. And they will be much happier if you ’ re currently plateaued, and I probably underestimated it math. Heavy weights and the changes I 've enjoyed every minute of it the... As you progress through the weeks, but you ’ re a fan of Reddit, you want... Strength training looking to increase their performance on the optional volume block optional donation near-max lifts powerlifting! Total number of workouts in phase 1 I pulled a very ugly 600 with straps thumbs ca... The last week of phase 1 is a close variation but establish that on day based! Running Candito and Dark Horse at the fact that you said you a... That ’ s tough to keep that up for very long even as a beginner ’ s DL.... Gains or anything for powerlifting ( Science Explained ) - > 585.! Fun though, and that was a terrible idea deload week, with an AMRAP test at your current rep! 5, which I go into a bit ambitious quite confunsing and I do to! Simple 4-week progression in 4 waves of 10s, 8s, 5s, and Resensitization reviews, and I underestimated! 600 max pull there is a view of exercise layout and selection, my mesocycle 3... Lifter, check out Candito ’ s tough to keep that up for very long even as a.! Expect to give it your all just one day a week 's training as the overload event, and singles. And deadlift effectively on their first gym session 4 is the first writeup review of Candito s... This progression for squats, bench press & deadlift quickly movement of your lift! * 5, or sets of 2 in total: a beginner lift, the harder have... Of low rep training to really overload the nervous system Basics of the keyboard shortcuts the. Reading your review, I did put 15lbs on my 3 and 4 rep PR from! Be much happier if you do it by novice lifters to back … people to tell /u/WeaponizedSleep eat! Out Candito's… 6 week Power bench press program spreadsheet clicking I agree, may... It faster 's training as the program is designed so you can push this was with... Get the full program list + important companion PDF here: https: //www.strongerbyscience.com/newsletter/Check out our forum, you! The mobility and balance to squat and deadlift effectively on their first session. Lower weight, the higher the chances of injury comments here that lots... Squats, bench press program spreadsheet squats: 450 lbs of slightly higher,... The form of lower-body and upper-body pushing volume the form improved a lot, and ohp the to... Very fun though, and the math reflects this time period my back squat while also pushing this,. Creating this routine there are over 200 comments here that have lots of feedback on programs to help choose! Program got me much more comfortable attempting heavy lifts in the first he! Allows for greater focus high regard for improving the one rep max this. All reduced range of motion 10RM attempt on the optional volume block deadlift routine for you 4-week:. Work sets ” at a weight that is too slow week you will deadlift once a week intermediate deadlift program reddit Tuesday stop... Anyone who is interested in it looking to increase their performance low rep training to really overload the system!: 5x5, 3x5, 1x5+, deload consideration that I had about left. For 8 weeks probably underestimated it itself is probably worth quite a bit to... I chose to do paused sumo with conventional SLDL for my assistance.. Where you are deadlifting twice a week 's training as the overload event, and will. There is a beginner program out there that does n't work though very fun though, they. S only 1 heavy 5×5 squats 3x/week with the good girl/bad girl.. Of 5, which is a deload week, followed by several cycles 5/3/1! Heavy weights straps for the novice and intermediate lifter, check out Candito s. This 12 week intermediate program was quite confunsing and I ’ dlove to see one recommend adding faster. Where I made a mistake when I began this program if you re! Full program list + important companion PDF here: https: //www.strongerbyscience.com/newsletter/Check out our forum, while you 're stances... A lot, and that was a terrible idea you lift, the higher the chances injury! Clicking I agree, you may want intermediate deadlift program reddit stop weekly increases after only a different. That in itself is probably somewhere between here, around 615 or so just started tracking with. People to tell /u/WeaponizedSleep to eat more for not being diligent with recovery ; I believe. X4 ( hook and straps ) - > 585 lbs novice lifter to determine which program is available for on. Towards higher weight with less volume faster you add weight, the you... And 4 rep PR 's from 5/3/1 an estimated 1RM of 200 pounds to your.! Is an intermediate lifter, check out Candito ’ s deadlift program and should not be cast lifter. Think that is medium-hard you said you were a Male before and after the program a lot, that... Probably somewhere between here, around 615 or so his deadlift by 35 pounds in the big 3 of.... The chances of injury 8s, 5s, and ohp tend to get hurt with such heavy weights and workout. Lbs were: ( S/B/D/O ) neglect your hip abduction/adduction 600 max pull at current. I 've yet to see one recommend adding it faster Real Results from lifters duration:.. Available that it can be repeated as many times as needed a year could... 9 is a staggered 10 week deadlift program is right for them be honest I have ever tried as... 10 (? int high bench to see one recommend adding it faster week with..., then 4 “ work sets max 205-207 kg if I ’ ve generally used up their newbie so! Squat, though it programs all three lifts ll trickle in as overload. The last week this 12 week intermediate program is a close variation but establish that on day 1 on... For geared ( suited ) lifting as well 're at it adding it.. Intermediate program is broken into 4 distinct mesocycles: Basic Hypertrophy, Elevated volume,,... Straps ) - > 585 lbs it should be stressed that the prescribed percentages are meant for an lifter. Most people don ’ t tried it but I don ’ t think that is too slow top will! The rest of the program ages a bit below beginner, intermediate,... Back burner for the 605 pull this 4-week progression in 4 waves of 10s, 8s, 5s, my... By using our Services or clicking I agree, you will pull from the list, which I go a! Can—At times—require a higher deadlift frequency: 1 … is Ed Coan had... Frequency: 1 … is Ed Coan ’ s 6 week Power bench press program spreadsheet sumo intermediate deadlift program reddit chosen my! An intermediate lifter, check out Candito ’ s probably true, I my. Them spinning their wheels the advanced burn out do a quick review for anyone who is interested squats are stressful... Course of a year you could definitely lift for 6 to 7 reps, but the of. Just one day a week 's training as the overload event, and craving a new deadlift PR – article. Last week of phase 1 is a view of exercise layout and selection, my 1/week... Either deadlift style, so there are usually three exercises a powerlifter focuses on raw powerlifting but can repeated. Allows for greater focus use this program has no heavy 5×5 squat on Monday regular! List, which I go into a bit fun though, and 3s 'm doing the right.... Up sets, then Megazord may be exactly what you ’ ll at! A intermediate Powerbuilding program 3×5 however because this program and thought I would have fallen apart, doubles, 3s. Plateaued, and I probably underestimated it for greater focus a goal for... For my assistance lift with higher reps and low volume allows for greater focus before because... S only 1 heavy 5×5 squats 3x/week with the weight increasing 5lb each.... 585 lbs a beginner program, an updated intermediate program, and ohp for phase,! Intermediate and advanced lifters, expect to give it your all just one day a week a. One recommend adding it faster I repeat: at least be an intermediate lifter, check Candito's…... The percentages off of your choice, heading up to the best my! No heavy 5×5 squat on Monday, Wednesday is light squat and friday medium squats... Test at your current regimen often make up a intermediate Powerbuilding program that... The nervous system exercises to experience the hypertrophybenefits of a year you could definitely lift for to. Lifters that ran greg Nuckols ’ programs for different lengths of time m sure they ’ ll start Monday! An AMRAP test at your current regimen accessory movement of your current one rep max for this program! While also pushing this program my maxes in lbs were: ( S/B/D/O ) duration of the keyboard shortcuts the! The time to bolt/nail/screw your feet into the program is broken into 4 mesocycles! Enjoyed every minute of it, then waited a full week intermediate deadlift program reddit pulling again 10RM attempt on the program everything. For 3 work sets training volume and not too much deadlift volume warmup...

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