Bench/Deadlift Only Training, is there a plan for that?

[Bigboy1968]

I was wondering if there was a program in place for people that can no longer squat but can still deadlift? I had my ankle fused (as well as 4 knee surgeries and a diskectomy) and due to the mechanics of the lifts I can Sumo Squat, but I can no longer safely reach adequate depth on a back squats (since there is no movement in the ankle joint).

I have had very little luck on my own since most programs seem to be built around using your squat and other leg/back work to improve your deadlift, with that in mind, this is what I have been doing:

Day 1

Bench (either Flat or Incline narrow or standard grip depending on what I did last) 3x5 working up to 385 (flat) then 2x2 @ 425

Bent Over Rows- 3x5- working up to 275 2x2-315 or so

Dips- Weighted or Not 3x 8-20 (depending on weights and general laziness)

D-Bell Front Raises- 40-50 lbs x 3-5 reps and 2-3 sets


Day 2

Good Mornings- 3 x 8@135, 2x5@185, 2x2@225

Sumo Deadlifts- 25 lb plates 245x3, 345x3, 395x2, 405x2

Back Extensions- 3x8 w/45 lb Plate

Abs- Because I am fat

That's it, I do things as fast as possible I sometimes mix in quick light (50% of max) workouts but I have no real plan to accomplish my goal.

I have thick skin feel free to tear me up, I just need something better

[Pete22]

Why not try something like 5/3/1 with a 3-day per week plan?

Monday: Bench and assistance
Wednesday: Sumo Deads and assistance
Friday: OHP and assistance

Also, not sure if you've given box squats a try, but parallel to slightly above parallel box squats may be something you can safely do given your injury/surgery history.

[Bigboy1968]

Sounds great, but I have no idea what 5 3 1 is, I have no real knowledge of any PL programs to speak of, I just sort of fart around and try not to hurt myself too badly, I am hoping to change that now.

[chaddukes]

I'd try something like westside (you'll have to look it up) and just leave out the squats. When it's squat/deadlift day just do the deadlift variations; deads, rack pulls, good mornings, etc.

[Pete22]

Sounds great, but I have no idea what 5 3 1 is, I have no real knowledge of any PL programs to speak of, I just sort of fart around and try not to hurt myself too badly, I am hoping to change that now.

Not really a powerlifting program per se, just a simple and effective program based around the core lifts to get stronger. A quick Google search will yield tons of testimonies and success stories.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976

[AJ Roberts]

Not ideal but here is how I'd modify the Westside Template

Monday - Max Effort lower would rotate between deadlift variations and good morning.

Wed- Max Effort upper just as normal

Friday - Speed Deads - i'd rotate between lots of different bars, like fat bar, trap bar, olympic bar etc.

Sunday - Speed bench like normal

[Bigboy1968]

Pete and AJ,

Ty both very much for the info, I will be looking into ways to incorporate the ideas into my training.

[ScottYard]

I like the 2 day a week approach. I have been doing it for the past 3-4 months.


Rest trumps any exercise, technique.