It's obvious you need to bench to increase your bench, but that's not what I'm after really. I don't aim to compete. Due to time constraints I can only workout three times and since my bench broke down I thought to do only SQ, DL and Press as 5/3/1 exercices. Apart from huge pecs, what am I missing if I just trow in some BW pushups and dips as assistance?
This is my plan:
Squat 5/3/1 + 2 downsets
Straight leg band pullthroughs
Press 5/3/1 + 2 downsets
Deadlift 5/3/1 + 2 downsets
Bend leg band pullthroughs
Warmup is always the same
Static and dynamic stretching
Face pulls and Band pull aparts
Squat 2x5xbar, 3x40, 3x60, 3x80
The assistance is always 1 set, 2 reps short of failure. Between each set, no matter the exercise, a set BW chinups - sometimes a set inverted rows. Each workout ends with 65 kg tire dragging.
This workout is short, minimal equipment, always full body (squat, press, pull, hinge, drag) and focus on three big lifts.
Assistance is bodyweight or band work.