View Full Version : Help setting up this routine

11-20-2011, 10:47 PM
:confused:hey everyone my 1st PL meet is coming up March 31st. Its a push pull mee and my ench sucks ass. i weigh 183 and by bench was at 175 becaause ive htad a really bad sticking point off the chest. Latly ive been trying to fix that(dumbell presses, paused bench, incline, and flys.) i have noo problem at all with tricep lockout ive done 205 on lockouts before without much difficulty. Im currenting training Westside. A month out from the meet though id likr to do smolov jr. for bench while still doing westside for squats and deads. How would i set this up thanks. 330/175/285

11-21-2011, 12:21 AM

11-21-2011, 09:28 PM
I'd stick with one program instead of trying to merge 2 programs.

11-21-2011, 10:03 PM
if i were you i would buy josh bryants ebook and never look back. You need more volume im guessing. Hit the bench heavy and with lots of volume, same w deads. Do 5x5 or something, start light and try to add weight every week. Dont over complicate it. Adding weight to a 170 bench wont be that hard. You just need to BENCH