Muscleandbrawn 3 week deadlift cycle

• Week 1 – Heavy day: 90% x max singles in 5 minutes
• Week 2 – Light Day: 70% x max singles in 15 minutes
• Week 3 – Moderate Day: 80% x max singles in 10 minutes

Progression. You will add 10 pounds of weight to an individual week when:

• Week 1 - Add 10 pounds the following week when you are able to perform 5+ singles
• Week 2 - Add 10 pounds the following week when you are able to perform 15+ singles
• Week 3 - Add 10 pounds the following week when you are able to perform 10+ singles

source: http://muscleandbrawn.com/3-week-deadlifting-cycle-muscle-mass-strength/

Ted Arcidi's Bench Press Routine

The percentages given are only my aproximations based on my knowledge of Arcidi's maximal lifts.   

Monday

Light Bench Press: 3 sets of 5 @ 60-65% of 1RM
Medium Behind-the-Neck Press: 3 set of 5 @ 65 -75 % of 1RM
Lying Tricep Extension to the nose: 2 sets of 6 reps
Standing Barbell Curls: 3 sets of 6 reps
Lat Pulldowns: 3- 4 set sof 10 reps

Thursday

Heavy Bench Press: As heavy as possible. Weeks 1-3 do 3 sets of 6 reps, weeks 4-6 do 3 sets of 5 reps, weeks 7-9 do 3 sets of 3 reps, weeks 10-11 combine sets of 3 and 2 reps. Max out on week 12.
Light Behind-the-Neck Press: 3 sets of 6 reps @ 55-60% of 1RM
Lying Tricep Extension to the nose: 2 sets of 6
Standing Barbell Curls: 3 sets of 6
Lat Pulldowns: 3-4*10


Saturday

Squats: your choice of sets and reps
Deadlifts: your choice of sets and reps
Heavy Behind-the-neck Press: 2 sets of 3 @ 80-90% of 1RM


Sources:

http://www.angelfire.com/ab/bigmuscle2/arcidi.html
http://ditillo2.blogspot.no/2013/07/ted-arcidis-bench-training-dennis-b-weis.html

Powerlifting program by Sturla Davidsen.

The original article claims that this was the program used by Davidsen to win the world championship in 1997. The program is three days per week. Monday is the heavy day for bench and squat. Wednesday is the heavy deadlift day. Friday is a light day for practicing form. Simple and effective.

Week 1:

Monday
Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Squats: 5 sets of 3 reps @ 20 kg less than your 3RM
Close Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM

Wednesday
Medium Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Deadlift: 5 sets of 3 reps @ 20 kg less than your 3RM

Friday
Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Squats: 5 sets of 3 reps @ 10 kg less than your 3RM
Close Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM

Week 2:

Monday
Benchpress: 5 sets of 3 reps @ 2,5kg more than last monday
Squats: 5 sets of 3 reps @ 5kg more than last monday
Close Grip Benchpress: 5 sets of 3 reps @ 2,5kg more than last monday

Wednesday
Medium Grip Benchpress: 5 sets of 3 reps @ same weight as last wednesday
Deadlift: 5 sets of 3 reps @ 5kg more than last wednesday

Friday
Same as last friday.

Week 3-End of program(I guess the program ends when you can't do 3x3 on the heavy days anymore) 

Monday
Benchpress: Keep adding 2,5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.
Squats: Keep adding 5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.
Close Grip Benchpress: Keep adding 2,5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.

Wednesday
Medium Grip Benchpress: Same as week 1 throughout the entire program
Deadlift: Keep adding 5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.

Friday
The whole workout stays the same throughout the entire program.

Trim your calluses

Callouses are unavoidable for serious lifters. If callouses become to big they can rip off. Therefore it is advisable to trim them. Today I came across what looks like a useful tool for this process. Tweezerman LTD Safety Slide Callus Shaver and Rasp

High Frequecy Training Template by Duane Hansen

I stole this from a thread at the Power & Bulk forum.

Here is a concept:

Monday, Wednesday, Friday - Press, Squat, Bench, Deadlift, 10-20 sets of singles, work up to a really heavy single in each lift.

Tuesday, Thursday, Saturday - Press, Squat, Bench, Deadlift, 10 sets of 2-3 reps in each lift. (Use 10-20% less weight than your best single from the day before).

The bodybuilding work follows the heavy work every day -

Chins, 5 sets x 5 reps with half of your best weight in the squat (remember to add in your own bodyweight here)
Dumbbell Press, 5 sets x 5 reps with half of your top weight in the press
Barbell Curls, 5 sets x 5 reps with half of your top weight in the bench press

After a month or so of doing 5 sets x 5 reps in the bodybuilding work, start doing 6 sets x 6 reps with the same weight.

As you can see the frequency is through the roof, so you will have use a laid back approach to your training with this setup. No yelling and slapping your face before sets:-)

I would use the weight reccomendations for the assistance/bodybuilding work as a suggestion only. I know that I would not be able to curl 50 % of my bench max for 5x5.

6 Week Squat Program by Mathew Bertrand

To read the whole article about the program go to "6 Weeks of Squatting Insanity".

In this program you will squat 6 days per week.

Week 1:
Do 10 singles @ 80% of max for six days straight. (The table in the original article says one set of 10 reps. This is wrong according to the author. It would also be impossible for most people)

Week 2:
Max out. then drop 20lbs and do 2 sets of 2 reps. If you can't get 2 reps drop another 10 lbs. Do this on all six days. 

Week 3:
87% for 10 singles every day.

Week 4:
Same as week 2.

Week 5:
Monday: 4 doubles @ 80%
Tuesday: Single @ 80%

Wednesday: 4 doubles @ 80%

Thursday and Friday: Single @ 80%

Saturday: Max out powerlifting meet style or compete.

Week 6:

Do whatever you want but keep squatting.

Swedish Powerlifting Program by Kåre Lundgren

I found this program described by  David Hinchley here.

The notation employed in the program is weight x reps x sets, with X being the weight chosen by the lifter. Suggested warm-up weights are given assuming approximate maximums of a 270kg squat, a 180kg bench and a 270kg deadlift.

You will increase the intensity for your worksets throughout the cycle.

Preparation Period (8-10 weeks)

Monday    decline bench press (wide grip)
          60kg x3x3, 100kg x2, 130kg x1, X x3x5 or X x2x5
          squat (belt only)
          60kg x3x3, 120kg x3, 150kg x1, X x3x5

Wednesday deadlift (with stop)
          60kg x3x3, 120kg x2, 180kg x1, X x3x5
          decline bench press (with pause on every rep)
          60kg x3x3, 100kg x2, a) X x3x5 or b) X x3x6
          row (keep the body still, use only arms)
          50kg x5, X x5x5

Friday    squat (with suit and wraps)
          60kg x3x3, 120kg x3x2, (suit on) X x3x5
          stiff-legged deadlift (slow)
          60kg x5, 100kg x3, X x5x5

Saturday  bench press
          60kg 3x3, 100kg 2 and a choice of either
          A) X 5x3 or B) X 5x2

Competition Preparation Period (4-6 weeks)

Monday    decline bench press (with stop on every rep)
          60kg x3x3, 100kg x2, a) X x3x5 or b) X x2x5
          squat (with suit and wraps)
          60kg x3x3, 120kg x3x2, (suit on) X x3x5

Wednesday deadlift (every two weeks)
          60kg x3x3, 120kg x2, 180kg x1
          a) X x1, X+20kg x1, max x1, max-30kg x3 or b) X 5x3
          stiff-legged deadlift (slow)
          60kg x3x3, 100kg x3, 130kg x2, X x3x5
          decline bench press (wide grip)
          60kg x3x3, 100kg x2, 130kg x1,
          a) X x1, max x1, max-15kg x3 or b) X x3x5 or c) X x2x5

Friday    squat (with suit and wraps)
          60kg 3x3, 120kg x2, 200kg x2, X x1, X+30kg x1, max x1,
          max+30kg x1 (shallow), max-30kg x3
          row (keep the body still, use only arms)
          50kg x5, X x5x5

Saturday  bench press (strict competition style)
          60kg 3x3, 100kg x2, 130kg x1,
          a) X x1, max x1, max-15kg x2x4 or b) X x2x5 

Source