What are your thoughts on this program? I bought it from an online coach who is pretty reputable and well known. Could this work for naturals?
1. 3" range of motion rack pulls: 100lbs over your current conservative max
deadlift x 1 set to failure
Progression: Start off with a 3" range of motion and lower the pins 2" every
workout. Use straps and pause on the pins between reps. Once you
can only manage 1 rep on rack pulls with 100lbs over your max you can
drop the weight by 50lbs and maintain weight until you can only manage to
do 3 reps with that weight before dropping an additional 50lbs.
NOTE: You may need to stand on something every other
workout if you cant make small adjustments to your power
rack height.
2. Deadlift stance box squat: 1 set of 15 reps to failure adding xxx* (refer to the
bottom of the program for suggested weight jumps) per workout as long as you
can hit at least 5-6 reps
3. 1" deficit deadlift: 1 set of 15 reps to failure adding xxx** per workout (pause
your reps on the floor)
Progression instructions:
1: Once you hit 10 reps then remove the deadlift stance box squats and
continue to add xxx** per workout until you fail to hit at least 8 reps.
2: When you are down to 8 reps take away the deficit and continue to add
xxx** per workout until you can only manage 6 reps.
3: Once you are down to 6 reps then you will skip doing the rack pulls first
in the workout and deadlift first in the workout. Continue to add xxx** per
workout until you are down to a 3 rep max from the floor.
4: Once you are down to a 3 rep max take 1 full week off after your last
workout and max out.
4. Overhand barbell yates rows: 1 set of 15-20 reps to failure, add 10lbs per
workout until you can no longer hit at least 6 reps.
There is more but I don't want to give it all out. Mostly just added posterior chain, abs, and upper back volume work.
It should say range of motion btw.
>>37456152
The PROM program from leeman is OK. the volume was too much for me to handle in combination with normal lifting (training takes around 3.5-4 hours)
>>37456152
Magnusson-Ortmayer is a very good dl programme put together by Benni Magnusson (PL deadlift record holder) and Travis Ortmayer (one of the best stone lifters around, multiple times WSM competitor)
>>37456167
I am thinking of running it, but everyone who I have ever seen run it ends up quitting by like week 5. I think it is a good method but I am not sure how it would work for naturals seeing as what I listed is roughly half the program. And that's just one day. It isn't so much a matter of not being able to do the work, but a matter of recovering for it. Unless you only train one day a week, I don't see how anyone could make progress with that high of volume. But maybe I am wrong. Btw I am a 500x2 deadlifter, and am wondering if this could really get me up to 600 in a matter of months like he says
>>37456202
I ran it on monday, did light push on tuesday, wednesday off, thursday SQ and friday heavy push. i made impressive rack pull PR's but did not get normal prs. (i deadlifted 465 at the time)
>>37456202
you could probably do it natty, but you'd need a hell of a work capacity and to be dreamer bulking. It seems like the deadlift version of Smolov
>>37456233
Did your back get bigger? What about your deadlift? Or was your rack pull all that went up?
>>37456248
haven't really noticed changes to be honest, the period is too short. my rack pull and rows went up. squat and deadlift didnt change
>>37456238
From experience i can say it feels like smolov put together on 1 day.
you do 17/18 excercises if i recall, after you did your deadlifts and squats you already get tired.
>>37456152
>>37456202
Also not kidding, bring easy to digest food with you, i ate halfway through (when i was doing the dumbell rows)
will rack pulls bend a texas deadlift bar assuming I use 600-650lbs and dont slam the bar on the rack like some kind of autistic cunt? Just wondering. Because if it will bend it, I will just use a shitty gym bar.
>>37456358
Use a shitty bar, i did not slam and bent a "700kg" bar
also, I know he says rack pulls, but would block pulls be more effective assuming you have the equipment? Because I know that rack pulls tend to feel different from a deadlift whereas block pulls are a lot more similar
>>37456406
i doubt it will impact it much, but blocks always feel better. just keep in mind to start really high.
>>37456432
thanks
