This Push/Pull Program is here to increase your Bench & Deadlift. Perfect for anyone working through a squat injury or if you purely want to focus on these two lifts!
You will be working with Touch’n’Go style and Comp (or dead stop). The reason you’ll be working both is to reap the benefits of eccentric movement, grip strength, time under tension & stretch reflex.
You will have targeted accessory work twice a week.
Sample Training Day:
A. Deadlift - 55%x6, 65%x5, 70%x4, 75%x3, 80%x3x2
B1. Supinated Barbell Row - 3 Sets x 10 Reps
B2. Wide Grip Pull-ups - 3 Sets x Max Reps
C1. Hanging Leg Raises - 3 Sets x 10 Reps
C2. Staggered Stance RDL - 3 Sets x 5 Reps per leg
D. Heel Elevated Goblet Squat - 3 Sets x 10 Reps