I'm going to be running Dave Tate's six weeks bench press cure program in order to increase my lol bench. At the same time I don't want to just maintain my squat (which has very much room for improvement) or my DL if I can help it.
Basic program can be found at
http://www.t-nation.com/free_online_...nch_press_cure (page 3).
I'm thinking of combining it with 5/3/1 and train 4/week. So 2 days I'll be doing the bench thing, two other days I'll be doing squats/DLs per 5/3/1.
It will basically look like this:
Tuesday
Squat day 5/3/1
Accessory stuff:
- Quads: lighter front squats (f leg presses imo)
- Back: back extensions
- Abs: Weighted planks or side planks
Thursday
Max effort 6 weeks bench press
Saturday
Deadlift 5/3/1
Accessory stuff:
- Hamstrings: GHRs
- Quads: eh...more front squats? Dunno. Don't like the sound of neither leg presses, lunges or hack squats.
- Abs: same as above
Sunday
Dynamic effort day six weeks program
Will include presses in the free time here I think.
Planning to run a small surplus while doing this, like 500 cals above maintenance.
Would appreciate any feedback.