Squats by 25 lbs. He was inducted into the International Powerlifting Federation Hall of Fame in 1980. So, I have plan that can give you the best of both worlds: the gains these exercises undeniably and inevitably produce, but enough variety to hold your interest, too. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. I recommend dropping the bar weight by 10-20 percent and performing a few more sets at the same rep range this way. Thus by switching to this routine, it’ll shock your … I have personally made some great accomplishments by sticking to a one complex, primary movement per workout (with the occasional exception of bench press after squat or deadlift). Strength Standards. Milo won the Olympic Games 6x. Then either use the same weight as you did on your last set or add up to 10 percent to the bar. Name: Greg Robins, CPT Education: University of Massachusetts Boston Occupation: Strength and Conditioning Coach at Cressey Performance Twitter: @coachgregrobins Website: thestrengthhouse.com Location: Hudson, MA. Bench presses by 10 lbs. Also, the training weights will be 58-64 percent of this projected maximum in phase 1 and 60-95 percent in phase 2. The Bulgarian Split Squat can be used like another variation of the Squat in … Bench Press and Deadlift – It's fairly complete. The higher the percentage (intensity), the harder the lifts (Bench/Squat/Deadlift) are to perform. The squat and the deadlift are both hip and knee extensor movements. Expected Gains with SL5x5 Advanced. Bulgarian Split Squats. For a 350lb Squatter, achieving a 450lb Squat in … The best deadlift program is the one you stick with, so, don’t give up! The Big 3 Routine is for anyone new to training, anyone who has been spinning their wheels on ineffective workouts up until now, or an experienced lifter that is coming back after some time off may want to start out with this to get back in the groove of things. 25lb on your Squat & Deadlift, and 10lb on your Bench & Overhead Press. The set and rep scheme would be identical to that of your deadlift off the ground. As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. Then either use the same weight as you did on your last set or add up to 10 percent to the bar. Drop the weight by 10-15 percent and perform a few more sets of close-grip bench presses using the same repetition numbers as the standard bench press. Deadlifts by 15 lbs. It is one of the three powerlifting exercises, along with the squat and bench press. I can see the point of this program but really caution that using it for a heavy powerlifting program many lead to unintentional negative consequences, such as injury.