Free Programs and Spreadsheets
By Kyle Risley
Last updated
Recommended by Lift Vault: Yes
Experience level: Advanced, Intermediate
Weeks: 11, 6
Periodization: Linear Periodization
Program goal: Deadlift, Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes
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Matt Gary at SSPT is well-known as an advocate of mainly performing the competition deadlift only as singles.
The main reasons for this is that it gives the athlete more opportunity to practice their approach and setup of the lift and that it removes the stretch reflex from assisting with subsequent reps.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Yes
Experience level: Advanced, Intermediate
Weeks: 18
Periodization: Wave Periodization
Meet prep program: No
Program goal: Peaking, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
Bullmastiff is a base-building strength program created by Alex Bromley at Empire Barbell. It originally appeared in Alex’s book Peak Strength. The main goal of the program is develop your base strength in the four big lifts (squat, bench press, deadlift, overhead press) and then use that wider base to achieve higher peak strength.
[Read more…] By Kyle Risley
Last updated
Recommended by Lift Vault: Yes
Experience level: Advanced, Intermediate
Weeks: Indefinite
Periodization: Linear Periodization
Meet prep program: No
Program goal: Strength
Uses RPE: No
Uses 1RM Percentage(%): Yes
As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
This is a version of 5/3/1 that was posted on Reddit a few months ago. It’s noteworthy because it lays out enough 3 week cycles to be run for about a year straight.
If you’re looking for a straightforward, no-frills strength program that lets you just put your head down and get to work, then this is something I think you’ll like.
It’s also pretty flexible and allows the lifter to choose their own accessories and supplemental lifts.
[Read more…]