what is a good powerlifting split that will help specifically increase your bench along with your dead lift?
do you squat?
here are some common routines just google any of them and follow it
Defranco's westside for skinny bastards 1,2, or 3
If you are trying to increase just your bench, look at this site's 30lbs in 30 days routine. I doubt your deadlift will decrease in the 30 days and Chris Mason has said that it is common for it to increase as well.
We need more info bro... How long have you been training? Are you training for a compettion? If so, how far out are you?
If you're planning on doing a push-pull meet you obviously have to make your BP & DL a priority.
I like to keep mine very simple.
Sun Bench Day, Tues Assistance Day(Upperback, lats, Delts, Biceps), Thursday Squat and Deadlift.
Optimum rest, and since Im not in the gym daily I actually want to be there when I am.
Best thing you can do is to keep in mind what your goal is. To be a powerlifter. We arent bodybuilders.
Best Lifts unequipped
Best lifts Equipped
Thankfully Representing AtLarge Nutrition and EliteFTS
I have a squat/leg day, a bench/chest day, a deadlift/back day, and a light bench/shoulders+arms day with western periodization. Stands the test of time for raw lifters.
i have never done a comp but i have my mind set on doing one this winter sometime i weigh 187 pounds with a max bench of 300 hundred and ive never maxed out with deads but i have done 500 with rack deads for 3 and i am planning on doing just a bench comp but i might do the dead and bench but anyways i want to increase my dead..but heres my split..
Monday- chest tris
heavy dumbell presses
tuesday- back and shoulders
standing shoulder press
friday- triceps biceps
i just need to find a split that will help increase my strength with bench and deads and my size too
Here's my split
Wed- Accessory(light active recovery work)
My routine is very simple as follows:
When I train for a Push/Pull meet the only thing I change is the sqt. I back-off the real hvy. weights about 12-weeks out and focus on 5x5 for the sqt. That allows me to focus more on the DL & technique doing mostly singles, doubles & triples.
Also, add in more lower back work such as, pull-thoughs, hyper ext., good mornings, and hvy. core work/ ab work.
If your slow at lock-out add-in rack pulls, hvy. shrugs, & pulls w/ bands. Back-off the accessory work as you get closer to comp. and work your technique. Maintain the sqt./ leg work but stick w/ 5's or approx. 75-85% 1rm.
Just my .02
Good luck bro!
what do you do for other excercises on your bench day and leg day
do you do boards bc ive never done them.. or do you do lockouts..or do dumbell presses and incline benchs or speed benchs.. like i said ive never done preperation for a comp and i dont want to f up
I assume you're training RAW since you've just started PL'ing?
Comp. prep is a bit different for raw vs geared... Shot me a PM.
well ive been training for sports and im going to play college ball so ive been powerlifting for couple years .. but never concentrated on it like i have now bc im just going to college and no sports... and yes im training raw but i bought a bench shirt awhile ago and never used it much because i didnt know when i was going to do a comp