I want to focus my training more around getting strong over the next year and I am looking for a program. There are tons out there, but the problem is that, due to injuries, deadlifting is not in the cards for me. All of the strength programs I have found include deads.
The most difficult part of DYI training programs for me has been modulating intensity. I tend to want to go as hard as possible all the time, but i know that’s not the best way to progress. For that reason, I am looking for a program like madcow or 5/3/1 that gives prescribed volume and weights.
Anyone have any suggestions on how I could take a program like that and modify it without deads? Thanks