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Andy C
10-17-2014, 03:31 PM
I am new to RTS and am looking at doing a modified general intermediate program to get accustomed to the system. The only lift I can do in the competition style is the deadlift as I have labral/cuff/bicep issues which presently rule out bench, although I can safety and cambered bar squat. I am looking to hit the deadlift as per the program and doing a squat day as well as lots of rehab work.
Has anyone done a solely deadlift focused program? Are there any specific modifications recommended.
My best deadlift is 600 at 220 pounds.

chris_ottawa
10-18-2014, 09:04 PM
Until you can bench press again, I would just do deadlifts and variations and whatever squats you can handle. And any sort of upper body work that you can do would probably benefit you in the long run, even if it's just GPP-type exercises. You could probably add 2 or more lower body slots to the regular RTS template, but unless you are already doing that amount of work I would advise starting with less. If you need a starting point, check out the Generalized Intermediate Program.

Andy C
10-19-2014, 07:08 AM
Thanks Chris. I will plug some upper back work into the bench spaces. My training goals are a deadlift only comp in February and if that goes well I will qualify for bigger comp in June. I will stick to the program pretty much as written for this cycle and next time I run it I might see if I can handle a third deadlift slot to get more lift practice. My squat is way behind my deadlift so should do me no harm building that lift.

chris_ottawa
10-19-2014, 09:57 AM
I think that squatting will not only do you no harm, but it should also help to increase your deadlift. Good mornings are probably a good assistance exercise for you as well.

Andy C
10-19-2014, 10:20 AM
Thanks again, I will try the good mornings out in one of my lower body slots.

jzpowahz
11-09-2014, 02:16 AM
I have a very similar question so I hope it's ok to ask here. Injuries for me mean that I can't Squat or press. I can deadlift and do upper body pull exercises. Left arm unable to press at all.

I took a look at the generalised intermediate program and it looks like there are more exercises there that I can't do than I can.

My main question is regarding the fatigue drop per movement pattern per week. If this is based on 3 lifts so a total of 90% fatigue drop, could you modify this to something like 50% for deadlifts and 40% for pressing (if I could do them)? I currently just do right arm Db press which is obviously a lot less taxing.

Thanks and sorry for the slight hijack

chris_ottawa
11-09-2014, 10:33 AM
I have a very similar question so I hope it's ok to ask here. Injuries for me mean that I can't Squat or press. I can deadlift and do upper body pull exercises. Left arm unable to press at all.

I took a look at the generalised intermediate program and it looks like there are more exercises there that I can't do than I can.

My main question is regarding the fatigue drop per movement pattern per week. If this is based on 3 lifts so a total of 90% fatigue drop, could you modify this to something like 50% for deadlifts and 40% for pressing (if I could do them)? I currently just do right arm Db press which is obviously a lot less taxing.

Thanks and sorry for the slight hijack

Just to clarify, the movement patterns are divided into lower body and upper body pressing. Medium stress is 4-6% per slot, so 30% per pattern per week if you have 6 slots for upper and lower body. If you don't know how much you can handle then start with less and work up to more, just make sure you can recover. If you can't even do SSB squats then try to set something up to do belt squats if possible. And for the pressing, just realize that you will have a major imbalance between you arms. I don't know if that's worse than not pressing at all, but just something to consider for the long term. I used to have problems with my left shoulder, I did a lot of work with dumbbells and didn't do more with my right side than the left. Eventually things evened out, but it wasn't much fun.

jzpowahz
11-09-2014, 04:33 PM
Thanks for the clarification.

No Ssb squats for me but I have been doing Bulgarian split squats. They aren't as taxing because of lighter loads but you do have to do twice as many. That is my main quad dominant exercise lately.

And yep, understood on the imbalance. Luckily for me my left side was always stronger so the right side is now getting a chance to catch up :-)