Skeleton Program TBDL results

Training
1

Coach outlined a TBDL strength -style program in his skeleton program article–


Feb 16

I personally use a periodized approach. Basically, I run the 1976 Russian squat routine but for bench and deadlift.

A = Monday
B = Wenesday
C = Friday
Then on Saturday I do what I feel like doing (low-stress hypertrophy work)

Week 1
A: 6 x 2 @ 80%
B: 6 x 3 @ 80%
C: 6 x 2 @ 80%

Week 2
A: 6 x 4 @ 80%
B: 6 x 2 @ 80%
C: 6 x 5 @ 80%

Week 3
A: 6 x 2 @ 80%
B: 6 x 6 @ 80%
C: 6 x 2 @ 80%

Week 4
A: 6 x 5 @ 85%
B: 6 x 2 @ 80%
C: 4 x 4 @ 90%

Week 5
A: 6 x 2 @ 80%
B: 3 x 3 @ 95%
C: 6 x 2 @ 80%

Week 6
A: 2 x 2 @ 100%
B: 6 x 2 @ 80%
C: 1 x 1 @ 105%

Just completed it–added 30 # to my 1RM.If you want to try a short,easy to follow productive TBDL program emphasizing strength,this is a good one.Thanks again,Coach.

2 Likes
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Solid results for sure! Good work

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