re: Reccomend a good deadlift and/or bench program for me

For those that dont know, outlaw crossfit is based off louie simmons conjugate method. Not all vrossfit is created equal. Outlaw is the best main stream crossfit program out there.

And op, you dont deadlift because rudy uses other methods to work your deadlift weaknesses. I can understand wanting to bench though.

And wendler is an advaced program, not intermediate. Its what i would suggest or the conjugate method for crossfit one of louies guys came up with of cf.com

Or thw cf for athlete program the army powerlifting and head strength coach developed.