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View Full Version : My Bench and DL Improvement Routine - Thoughts?



Absolute
11-12-2006, 04:56 PM
Trying to get my bench press and dead-lift at a respectable level. Currently benching 92.5kg for a single and my dead-lift is a pitiful 120kg. My goal is 100kg and beyond on the bench and 200kg on the dead-lift. Anyways, here's my current routine that I'm following.

Monday

DE Bench
10 x 3
Pull-ups + 20kg
10 sets

Tuesday

ME Dead-lift
3-3-3-2-2-2-1-1-1
ME Front Squat (no rack)
3-3-3-2-2-2-1-1-1

Wednesday

Rest

Thursday

ME Bench Press
3-3-3-2-2-2-1-1-1
Pull-ups + 20kg
10 sets

Friday

DE Dead-lift
10 x 3
DE Front Squat
10 x 3

Saturday & Sunday

Rest


Any thoughts and suggestions are greatly appreciated.

Sexybeast777
11-13-2006, 04:24 AM
Very interesting routine, congratulations, you will gain a lot of strength

Sidior
11-13-2006, 07:50 AM
Pretty simple...I like it. Try it out and let us know how it goes. Only thing I would change is DE work for deads should be singles.

RedSpikeyThing
11-13-2006, 08:35 AM
for your DE Deadlift I would try doing some platform work. Maybe switch it in every couple of weeks.

Chubrock
11-13-2006, 10:42 AM
I don't really like the fact that you don't have any horizontal lat work, but that's just me. If you're looking at things from a purely competitive stand point, you need to build your upper back up to help your bench. The chins are great, but I think you need to add in some heavy rowing.

Absolute
11-13-2006, 09:20 PM
Thanks for the input.

Sidior, will do. I'm using 70% of my 1RM for the DE lifts. Is that too much?

RST, I don't exactly have access to any platforms or anything. I workout at home with little equipment.

Chubrock, I don't really have any desire to compete. Just trying to get my bench up over my bodyweight and get comfortable with that weight. I might throw in a bit of rowing as well, though. Main reason I'm doing chins is because I'd like to get to where I'm doing 20kg for 10 reps.

RedSpikeyThing
11-13-2006, 09:28 PM
RST, I don't exactly have access to any platforms or anything. I workout at home with little equipment.


You can stand on just about anything. I've seen people do it on 45 lb plates. You could probably stand at the bottom of a set of stairs, if the landing was big enough.

Natetaco
11-14-2006, 02:47 PM
I would definatly add some tricep support work in there. I just see you have the ME lift and chins. Close grip bench would be good and like others have said, horizontal rowing.