T Nation

Fitting More Bench into Full Body Template?


#1

i am using the full body template of the beyond book, so my routine is something like this:

Day 1
Squat 5/3/1 + FSL 3x8-5
BD bench press 4x10
Chin-up 4x10
Hanging leg raises 5x10

Day 2
Front squat 3x5 @ 65% squat
Military press 5/3/1 + FSL 3x8-5
Deadlift 5/3/1 + FSL 3x5-3
Pull-ups 4x8

Day 3
Squat 65%X5 75%X5 85%X5
Bench press 5/3/1 + FSL 3x8-5
DB rows 4x10
Biceps/triceps work

I want to imporve my bench press, because it has always been the lift where i have more difficulties. With this template i feel the need to do little more bench movement, to repeat the bench movement more frequently, in order to improve the coordination and the neural adaptation on this exercise and to acquire a better technique.

Where can i add some extra bench work? Can i reduce the DB press volume in day 1 to include some moderate bench work? Or should i substitute the BD work with bench work? Or could i put some bench work in day 2?

Thanks a lot…


#2

Maybe cut out the DB work on day 1 and replace it with 5x5 SSL, then completely cut out the FSL on Day 3. Possibly still do some light DB work on Day 3 supersettted with the DB rows with an incline variation of some sort?


#3

Thanks for the advices.
A 5x5 SSL on day 1 reducing the DB work (like a 3x8 instead of 4x10) was also my idea.
In the day 3 i do some dips after the bench, could it replace the light DB work?


#4

I would say so. If your doing around 50-100 reps your probably fine. I don’t think its a huge deal breaker honestly. Just remember the purpose of assistance work: to build up any obvious or potential weak areas that are/might be neglected by your training.

If you feel your triceps need more work focus on doing dips with a more upright torso to give them the work. If you think you need a bit more work on your anterior delts, do incline DB press at a steeper incline. Just be mindful of where your lifts are giving you issues.

And if everything is going swimmingly, then just keep it simple and make sure your bases are covered.

That’s kind of how I go about selecting my assistance work.


#5

So, something like this would be ok?

Day 1
Squat 5/3/1 + FSL 3x8-5
BD bench press (incline) 3x10
Bench press (working on technique) 5x5 SSL
Chin-up 4x10
Hanging leg raises 5x10

Day 2
Front squat 3x5 @ 65% squat
Military press 5/3/1 + FSL 3x8-5
Deadlift 5/3/1 + FSL 3x5-3
Pull-ups 4x8

Day 3
Squat 65%X5 75%X5 85%X5
Bench press 5/3/1
DB rows 4x10
Dip 50 tot reps
Curl 50 to reps

Thanks a lot for your great answer!


#6

Make sure on day 1 you do the SSL BEFORE the DB bench press.