routine template question

[Deleted]

i'm starting to glean an interest in push/pull meets and was wondering if there might be any tried and true routines out there that cater to just bench and deadlift primarily. i've done a little looking but i cant seem to find anything other than full power routines, which would work i suppose, but i was hoping there might be something in which the lower body work was designed to emphasize the deadlift over the squat.

thanks in advance and i appreciate anyones help!

[rickhussey]

I personally would just tweak what I currently use (westside).

Day 1) DL/SQ Max Effort - make pulling the primary lift and squatting secondary.
DL movement - deficit pulls, rack pulls, GMs, regular deadlifts
SQ movement- box squats, regular squats, front squats, olympic squats
**then hit Abs, and light lower back, hams...

Day 2) BP Max Effort
BP movement- reg benchpress, boardpress, pause bench, floor press
**then hit triceps, shoulders, lats

Day 3) Speed work for DL and BP
**Abs, Lower back, Triceps, Lats

My current program:

ME SQUAT/DEADLIFT
1) Low Box, Hi Box, Regular Squat 2-3 weeks each
2) Pulling movement- rack pulls, deficit pulls, sldl, pulls to knees
3) Pull Thrus, Dumbell Swings
4) Abs


ME BENCH
1) Board Press 3-2-1, Regular Bench
2) Close Grip Bench, Incline Bench, Pause Bench
3) Military Press, Bradford Press, Dumbell Press
4) Bent Rows, Dumbell Rows


RE SQ/DL/BP
1) Box Squats or Olympic Squats 6x4
2) Speed Pulls 6-8x1, SLDL
3) Bench 6x4
4) Nose/Skull Breakers, Press Downs
5) Lats - Chinups
6) Abs

[chancey]

Thats a tough one seeing how they tie in so closely. Most assistance exercises that help the Dead help your Squat as well. Heck, the squat might be one of the best assistance excercise for your Deads. Are you trying to avoid squatting all together? Westside is big on heavy Good Mornings and have all kinds of evil ways of hitting your lower back and hammies.

[rickhussey]

I agree with Chancey. I wouldn't eliminate the squat at all. Keep them somewhere in your training.

[Deleted]

i definitely plan on squatting still (cant deny its necessity in any routine!) but i was thinking of just limiting it to low, semi-wide box squats with a pause done maybe after some sumo deads with 25s or 35s on my primary deadlift day then following that up with a little light upper back work and abs. rickhussey, i think thats pretty much what you suggested so i'll probably run with that and see how it goes!

if anyone else has any input that would be great also!

[dopar66]

Rick's westside template is spot on, if you can handle the WS routine. WS also emphasizes controlled explosion, and walking the tightrope between strength and power. Lots of plyo, band work, 50% reps with band/chains etc. But I gotta echo the echo: squat squat squat. You might find the boxes work wonders, if so, use those bad boys! Take time to experiment with them long enough to see if the results are what you're after.

If you deadlift sumo, you might want to squat wide. And vice versa, if you deadlift conventional, squat conventional. But mixing it up on the deadlifts is a good way to promote hip strentgth and that "pop" you need from the sumo, plus the grab and grunt of the conventional.

I reckon that was a long enough answer. Brevity is not my best subject.

:')

A request: keep notes and post often so we can all share and learn!

God Bless.

[chancey]

Right on. I think the box squat would be an excellent choice.

[rickhussey]

Even though I train with varients of each movements....I still train/practice the 3 lifts in their regular form as well. You want to make sure all pistons are firing in order. Speed work takes care of some of this, but you should also make an effort on ME days to go heavy with the regular lifts as well. Form changes when the weight gets near max. I have found that I need this...you may not...Just throwing it out there.

There's many ways to skin a cat here. You need to find out what works for you. But the basics are....Lift something heavy, eat, rest....repeat as necessary!!