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the best bench program for increasing 1RM11300

Strongboi private msg quote post Address this user
allright bruhs, if u want, post the best bench program for increasing max
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Hiiibbbb private msg quote post Address this user
Bench pressing
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SRorhrbac0808 private msg quote post Address this user
westside barbell eks version.
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The Dark
Knight
eknight private msg quote post Address this user
Any WSBB program. -3X
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Hamer93 private msg quote post Address this user
I was about to say westside barbell, eknights version haha
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simongower private msg quote post Address this user
My bench 1rm went from 104.5kg to 107kg using EK's WSBB routine. Couldn't recommend it enough! Deads and squats increased aswell.
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mikew private msg quote post Address this user
As long as you're on a bulk and a program with a heavy day and a speed day you can make gains.

5/3/1 worked well for me, with a dynamic/speed day too.

Also:

- highly recommend getting some bands.
- train with a partner
- Tons of triceps and lat work.
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The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by mikew

- Tons of triceps and lat work.


Solid. Amazed how often this is overlooked. -3X
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mikew private msg quote post Address this user
Quote:
Originally Posted by eknight
Quote:
Originally Posted by mikew

- Tons of triceps and lat work.


Solid. Amazed how often this is overlooked. -3X


Yeah @eknight I gotta give you props for stressing how important this is. Lately, I've been making it a habit to rock a couple sets of Pendlay rows after benching. I love forming good, fun habits.
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_RudeCrew private msg quote post Address this user
Doing a lot of close grip bench, floor presses and rows helped me like crazy.
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skel1977 private msg quote post Address this user
Ive been doing a 3x5 instead of hypertrophy. Also added 1200 calories per day to my diet. All i can say is, Boom! All my lifts have been going up at a quick pace.
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SwoleMutant private msg quote post Address this user
Also a great tip is to have the same hand position on pulling exercises as your pushing exercises. Chains and bands, speed and heavy days.
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4real private msg quote post Address this user
Tren
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ryan_929 private msg quote post Address this user
Can I have a link to EK's version? Will definitely try it after I've finished phat.
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The Dark
Knight
eknight private msg quote post Address this user
http://www.muscleandstrength.com/workouts/modified-westside-barbell-strength-workout.html

-3X
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