I hurt my back a few weeks ago so I’m going to try and prioritise my bench press until I’m up and running again.
I’ve read lots of westside stuff so I’m going to try and use ME/DE days. My gym isnt that great as far heavy training equipment goes so I’ve done my best to put together the following program.
ME day (monday)
Bench Press - work up to a max triple
Incline DB press 3x8
Plate Raises 2x8
I have some minibands, I’m planning to use them on the bench press.
DE day (thursday)
Bench Press - 8x3 60%1RM
Close Grip Bench 5x3
Ball DB Bench 3x8
I will do a Lat workout either tuesday or wednesday, maybe some curls too. My primary training goal is size longterm. Increasing my bench is kind of a mini goal at the moment.
The program is inspired from the Big Bad Bench article with the Lat work on a separate day.
I’d love some feedback on this guys.