Barbell Pttp varient

[Dimitris Plz]

Hello. My max in dl is 200 kg and in bp 110.
I will start the power to the people after quarantine.
So i make this programm:

1) Bench press
Deadlift
Conditioning

2) Ohp
Snatch grip deadlift

3) Close grip bench press
Romanian dl
Conditioning

4) Bench press
Deficit Deadlift

5) Pause bench press
Sumo dl
Conditioning

Any suggestions?

 

[Portnoy65]

Hello. My max in dl is 200 kg and in bp 110.
I will start the power to the people after quarantine.
So i make this programm:

1) Bench press
Deadlift
Conditioning

2) Ohp
Snatch grip deadlift

3) Close grip bench press
Romanian dl
Conditioning

4) Bench press
Deficit Deadlift

5) Pause bench press
Sumo dl
Conditioning

Any suggestions?

Hi!

Try to 1TRM program by Fabio Zonin. I can do 150 kg (my bw. 73 kg now)

 

[Portnoy65]

The 1TRM EV PS Program: Escalating Volume in the Plan Strong Style | StrongFirst

The 1TRM EV PS program is an advanced variation of the 5TRM Back Squat Program, based on the 1TRM and with Plan Strong inspired volume progression.

www.strongfirst.com

 

[ShawnM]

Hello. My max in dl is 200 kg and in bp 110.
I will start the power to the people after quarantine.
So i make this programm:

1) Bench press
Deadlift
Conditioning

2) Ohp
Snatch grip deadlift

3) Close grip bench press
Romanian dl
Conditioning

4) Bench press
Deficit Deadlift

5) Pause bench press
Sumo dl
Conditioning

Any suggestions?

Instead of alternating a pull and a press daily I might think of running each combination as a 2-4 week block. Go 5 days a week for 2 weeks and switch up the press and the pull for another 2 weeks of 5 days a week. I would think it would be difficult to assess strength gains switching things up daily. Just my opinion. If it works for you that's great!

 

[Dimitris Plz]

Thank you very much!! Also great avatar ( i m from Greece)

 

[Steve Freides]

@Dimitris Plz, welcome to the StrongFirst forum.

-S-

 

[Dimitris Plz]

Thank you very much!!