Bench Press work up to 5RM (2 wks)
2 Board Press 3RM (2 wks)
Bench Press 3RM (2 wks)
2 Board Press 1RM (2 wks)
Bench Press 1RM (2 wks)
and then for the following tricep exercise:
Close Grip Presses 3RM (3 wks)
3 Board Press 3RM(3 wks)
and on DE day:
Military Press 5x8 (2 wks)
Speed Bench 55% of 1RM 8x3 (1 week)
Dumbell Bench Press 5x8 (2 wks)
Speed Bench 55% of 1Rm 8x3 (1 week)
Adjust rep/set structure based on how your joints feel, I hope this helps a bit.
The workout that I suggested is very good for raw benching, it’ll take care of the sticking point, also the speed work will help, if you’re a slow bencher then modify DE day to speed bench every other week instead, always listen to your body.
OK sounds good.thanks for your help.
re back and lat training just add to each ME with same reps / sets?
Work your lats with high volume, total 60 reps per workout, 4x15, 6x10. Also work your upper back/traps 40 reps, 4x10 , 3x15. Change the exercise or rep/set structure when you feel that the exercise is getting easier, about every 3 weeks or so.
With this whole program, if you’re start feeling beat up take a workout off.