@MarkKO I’d like to run your deadlift template that you wrote out for Koestrizer here when I have gym access again, but I’ve just got a few questions if that’s ok.
My plan is to lift 3 times a week maximum, one “push” day, one “pull” day and one minimal press day that may get shortened or cut some weeks. What that means is that the deadlift section would be only half a session, with the other half being extra back work.
The aim is to hit:
- 4 plate deadlift (probably barely an improvement on last Christmas)
- 150kg+ squat (at least 10kg improvement, and I’d honestly like more)
- 70kg+ press (I’d like more)
- 100kg+ bench (I’d like more)
My concerns are:
- I don’t understand the concept of accumulating fatigue. I also deload as life suggests it rather than to plan, they aren’t very predictable or to plan. I have no idea if these things can work together.
- I don’t want my deadlift training to interfere with my squat training, because I care about that far more.
- I’ve never done 90% of the movements you use, so I have no frame of reference on what kind of loads to use. I don’t want to be feeling my way through every session
- I intend to be testing maxes within a week or two of finishing the program, but i gather this would be far from ideal on this program.
Am I trying to fit a square peg in a round hole? And would I be better to just use a basic progression like the Kroc Deadlift program with a basic assistance for hamstrings and lower back and move on with the training I care more about?