das it mane

250 will come your way once you believe

Shot you a PM

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What’s a good strength routine for squat dead bench?

Preferably one that explains warm ups, rest days etc

I’m a noob and have never trained strength. I think if I concentrated on it I would hit some solid numbers

This post was edited by bjones9 on Apr 22 2021 04:08am

I know he would recommend 6's for squat and some bulgarian split squats.

What would you recommend

I was able to get my conventional deadlift up to 620 lbs just running that Greg Nuckols 28 Programs - Deadlift 2x a week intermediate. That's still while squatting twice a week and benching three times a week.

I just ran the 4 week program over and over and over and it worked fine.

That being said my sumo was already in the 600s before I even touched that program so I don't know if its actually effective or I just never gave attention to my conventional and then decided I wanted to swap stances.

This post was edited by SBD on Apr 23 2021 11:51am

^ Greg Nuckols is that guy. Would defo recommend his programming as he’s very based on evidence.

Jon please



If you dont want to think - Id do a sheiko routine, can run #37 over and over but would increase the bench % by 5-10% as its a little low. Also the 'universal' sheiko routine is good


If you want to think then id make my own that works with your preferred days, the best program is one that works for you and you dont miss days

We are similar size and weight so id suggest squatting 2x, benching 3x and deadlifting 1x week

I can go into much more detail if you want to create your own program

This post was edited by Excusemem8 on Apr 26 2021 09:32pm

Can you create one for me? ☺️

Of course

But I can only do powerfliting specific, not for general strength training. (squat / bench / deadlift # gains)

If thats cool, then post:

- # gym days you can go, and which days you 100% want away from the gym
- Are you doing any sport?
- Are you having saturday benders?
- Hard labour job?
- what your current program is, and what youve tried before
- current max's / close to. Not all time bests, but current
- Are you familiar with RPE training? Rate of Perceived effort. NOT 'that was really hard, somewhat hard' but 'I had 1 rep left till failure, or 2 etc' Some butt buddies think its a scale of 1-10 on how hard a set it. What it is is a tool to program volume and fatigue
- Are you natty. If half natty or something then the same principles should apply. If youre not natty I dont have enough knowledge on recovery and how much volume you can handle, i wont be able to do this for you
- Roughly whats your diet like? Many people actually dont have enough carbs. Carbs = energy = better performance in the gym

I cleared some pm's if you preferred that way

You’re actually such a fkn fatty