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Thread: My Bench and DL Improvement Routine - Thoughts?

  1. #1
    Information Sinkhole Absolute's Avatar
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    My Bench and DL Improvement Routine - Thoughts?

    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.
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  2. #2
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    Very interesting routine, congratulations, you will gain a lot of strength

  3. #3
    Senior Member Sidior's Avatar
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    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.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  4. #4
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    for your DE Deadlift I would try doing some platform work. Maybe switch it in every couple of weeks.

  5. #5
    Who me? Chubrock's Avatar
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    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.

    Fuck, fight, or hold the light.

  6. #6
    Information Sinkhole Absolute's Avatar
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    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.
    SAM and FRODO tie up GOLLUM.
    GOLLUM: No! Smeagol not into ropes, nassty kinky hobbitses.
    FRODO: We just want you to take us to Mordor, you sicko.
    GOLLUM: Mordor? Hobbitses having little Goth phase, maybe? Very angsssty, wanting to go to Mordor, yes yes. Can Smeagol offer black eyeliner to angsssty hobbitses?
    SAM: You stop talking to Mr.--hmm. (to FRODO) You know, you wouldn't look half bad in eyeliner.

  7. #7
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    Quote Originally Posted by Absolute
    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.

  8. #8
    Senior Member Natetaco's Avatar
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    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.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

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