Need a new % based program that doesn't include deadlifts (non lifters stay out)

02-06-2024, 10:35 AM

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#1

tvr123
Dungeon gym brah

tvr123
Dungeon gym brah

Join Date: Oct 2008

Location: France

Posts: 6,745

Rep Power: 28339

Need a new % based program that doesn't include deadlifts (non lifters stay out)

I've had a few injury issues over the past few years (mainly lower back and hip related). So much so that I've actually been lifting relatively low weight for a while (no squats over 250lbs, 8 reps minimum), no deads over 315.

I'm looking for a 1rm % based programming for squats, squatting 2-3x a week. I just can't see myself being any good at RPE.
A few years ago I used to follow a candito program, but the rep ranges would be too low for me now I think. I would prefer something that doesn't go below 6.
Obviously every now and again I'd had to do an AMRAP set to get a new 1RM figure.

I don't care about the bench etc component, only the squat programming.

Reps for decent answers.
Pls respond

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02-06-2024, 11:14 AM

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#2

crupiea
Lifetime Member

crupiea
Lifetime Member

Join Date: Aug 2006

Location: San Diego, California, United States

Posts: 42,878

Rep Power: 232216

I switched to trap bar deads recently because my back was bugging me. Works great. I just have trouble getting into the correct starting position for regular deads so just an injury waiting to happen.

The trap bar also allows me to adjust my back angle slightly during the lift so that really helps.

Worth trying at least.

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