Any suggestion how to incorporate competition bench and deadlifting in maximum mass training(on cycle)??
Now i train this split;
Bench, reverse smith bench, squat, hip thrust, calves
2.yates row, chins, low row pulley, pulldown narrow and wide, hammer vertical plate row
Calves
3.smith machine military press, dumbbell press, side delt fly, front delt fly, real delt fly machine &dumbbells, calves
Off
Bench speed work, dumbbell bench press/incline, smith triceps lock out 4x20, triceps pulley, biceps.
6.deadlift, leg press, stifflegged/rdl, shrugs, calves.
7.off
Bench and dl under 6 reps, other bodyparts over 6 reps, calves always only one hard set, abs everytime at gym.
Goal is maximum muscle mass and big bench and deadlift.
i suppose it will suffice, i myself train back 4x a week with 3-4 exercises per session usually focusing on a specific movement each time. i see facepulls being more for shoulder health and not really a “back” exercise
sunday- ohp/weighted pullup working up to top set
tuesday- bench/row hypertrophy focused
thursday- deadlift/weighted pullup - multiple sets
friday- bw pullup/more hypertrophy focused
just to give you an idea. Im not saying my way is the right way but its worked for me. with your goals being a big bench/dl this may not work for you but i always think you can never train back enough