What programmes next? Bench and DL content.

dartstothesea

Just coming to the end of an extended (extended as in I took way longer to do all the days than I was meant to) mesocycle for squats.

I would like to try getting a stronger bench and stronger deadlift while keeping any gains from the squat program (so probably still squatting a bit?)

I can see myself getting in for 4 x training per week if I'm keen on the programme/s. Which I plan to force myself to be, heh.

Oh, bench wouldn't be much above 100kg if at all right now, ditto my DL at 200kg

Coan is the only deadlift prog I really even know of so was gonna do that.
Looking for advice on that though and on whether to also do Coan for Bench or maybe Smolov Jnr for Bench?

I know it prob shouldn't have to be such an off-the-shelf programme I try doing but I think I'd find them the most straightforward.

I don't have much/any knowledge of or attraction to assistance lifts. Maybe I should do something that would force me to change that though.

I totally lost interest in 5x5, this current cycle has given me a thirst for challenging (sort of) periodized progs.

If any of the PL lads in RAW want to recommend me what to do I'd be particularly up for doing that

d'Oracle

Do a periodised 5x5..........:D

But seriously, here is a link to a load of calculators for off the shelf type programmes that may or may not be good.

http://joeskopec.com/programs.html

dartstothesea

Ah, perfect, cheers. I'll likely grab something off that. I suppose I should know myself at this stage what I'll like and work best at. Was kind of looking to see which one people reckon might yield the most 1RM gain (duh) but I guess that's fairly variable for everyone.

d'Oracle

dartstothesea wrote: »

. I suppose I should know myself at this stage what I'll like and work best at. .

Nope.
Sure how would you?
You have only really done one programme like.

And I was kind of semi-serious with that post.
I would hope that someone might be able to comment on if any of that is actually appropriate.
Like that Sheiko stuff, it says for MS and CMS, which means not you or I.

dartstothesea

Well, I just meant it'd be better if I were able to figure it out for myself. Like clever people do

VIS VIRES

dartstothesea wrote: »

Just coming to the end of an extended (extended as in I took way longer to do all the days than I was meant to) mesocycle for squats.

I would like to try getting a stronger bench and stronger deadlift while keeping any gains from the squat program (so probably still squatting a bit?)

I can see myself getting in for 4 x training per week if I'm keen on the programme/s. Which I plan to force myself to be, heh.

Oh, bench wouldn't be much above 100kg if at all right now, ditto my DL at 200kg

Coan is the only deadlift prog I really even know of so was gonna do that.
Looking for advice on that though and on whether to also do Coan for Bench or maybe Smolov Jnr for Bench?

I know it prob shouldn't have to be such an off-the-shelf programme I try doing but I think I'd find them the most straightforward.

I don't have much/any knowledge of or attraction to assistance lifts. Maybe I should do something that would force me to change that though.

I totally lost interest in 5x5, this current cycle has given me a thirst for challenging (sort of) periodized progs.

If any of the PL lads in RAW want to recommend me what to do I'd be particularly up for doing that

I've done coan a few times and got good results everytime. For me the most important thing when doing coan is to push the assistance work as hard as you can, thats where the gains are made..


RE: Bench, Just keep it simple and do a heavy day and a light/speed day with lots of upper back/lat work for assistance...

dartstothesea

VIS VIRES wrote: »

I've done coan a few times and got good results everytime. For me the most important thing when doing coan is to push the assistance work as hard as you can, thats where the gains are made..


RE: Bench, Just keep it simple and do a heavy day and a light/speed day with lots of upper back/lat work for assistance...

Cheers, I'll def do that. Yeah I recall COH trying to make me realise how intense the assistance stuff needs to be!
It sounds like the Coan bench would fit that nicely if added that back and lat assistance in.

Thanks a lot, looking forward to getting going on those from tomorrow (or just after the squat max effort before DLs anyway)