Warstu

Am trying to bring my deadlift and bench press any advise my deadlift is currently at 120kg for 5 rep working set and 140kg for 1 rep max and my bench is 85kg for 8 reps and 90kg for 1 rep .

Currently got 2months left of my bulk any advise for increasing these 2 lifts would be great at my current weight my lifts are weak .

Please help !!!

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Squat Max 150kg
Deadlift 140kg
Bench Press 100kg
Delt Pressing 90kg


7 Weeks into cutting Phase
Start At 105kg now at 95Kg

Bulldozer

What does your whole routine look like mate?

Days, exercise's, sets, reps ??

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If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France



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Warstu

Basic is

Monday chest , tri

Flat Bench Press 1 set 10
2 set 7
3 set 5

Incline dumbell press 3 sets 6

Incline dumbell flies 3 sets of 10

Tris pull down 3 sets of 10

skull crushers 3 sets of 7

Tuesday legs , cavles
Squat 3 sets of 6
Leg Press 3 sets of 12
Leg Ext 3 sets of light 13 slow
Standing calve raise 2 sets of 20
Calve Press 5 sets of 15


Wed Day off
Thur Back, Bis
Latpull down 3 sets 10
Back rows 3 sets of 10
T bar rows 4 set of 10
Deadlifts 5 sets of 5
Incline bis curls 3 sets of 12 slow reps
cable curls 3 sets of heavy 10

Friday Delts And traps

Smith barell press 3 sets of 10
Seating dumbell side raise 5 sets

smith shrugs 3 sets 12
dumbell shrugs 2 sets of 20


Dont train weekend cuz I work all weekend

This is my basic workout It's not always the same I mix things up and change exercise etc his is just to give you idea

__________________
Squat Max 150kg
Deadlift 140kg
Bench Press 100kg
Delt Pressing 90kg


7 Weeks into cutting Phase
Start At 105kg now at 95Kg

TH&S

Prioritise your deadlift on Back day if you want to see more gains. Do less volume if you want to excel at specific lifts.

I'd write a routine but it would look like the routine I always 'pimp' out ... Get down the the basics - 4 lifts max per day, whatever rep range you feel comfortable with 5x5, 3x8, Pryamidding, whatever - rep range isn't important, just keep it simple.

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D: 220 | B: 110 | S: 170 | Target: 550

Bulldozer

Good advice from TH&S

If i was you, i would personally cut down to a 3 day split, push/pull/legs and lower the volume . Up the intensity. Drop most (if not all) isolation work.

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If fifty million people say a foolish thing, it is still a foolish thing. ~ Anatole France



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andy111a

Surely if you can rep 85kg for 8 reps, your 1rpm on the bench should be more than just 90kg??

If you want a bigger bench, focus on your triceps, as tricep strength is essential for a big bench. Stick to basic compound movements such as close grip bench, weighted dips and skullcrushers. Concentrate on adding weight to these lifts, which will aid your bench. Dont waste effort using isolation movements such as pushdowns, kickbacks etc.

Maybe follow a simple periodisation cycle for the bench, so that say over
8-12 weeks you start with higher reps and as the cycle increases you lower the reps whilst the weight increases, very simple and effective. Focus on those tri's - hit them hard and heavy!!

Good luck