Journal question etc.

[LiftNeat]

Do you guys mind if someone posts a bodybuilding journal as there is no section for it?? And second could someone please post links to a site/article with a way to increase my bench. Im trying to decide if I want to powerlift but it seems as if my gym doesnt have some of the stuff necessary. Also I do my deadlifts in sets of for example 135 warmup 185x6 not failur(saving energy for heavier sets) 225x6 no failur then i try and go heavier than the previous week for 2 or 3 reps. is this a good DL scheme or should I change it slightly?? Thanks a lot!

[John Promise]

Keep in mind any critique/response will come from a PL perspective.

Here is a program you could try...seems many people in here have done it recently or are trying it now.

http://www.fortifiediron.com/bench.html

[LiftNeat]

just a few questions on that program:
so you only do those excercises the ewntire time ie no bicep curls etc??
how do you find the precentages you should use
and for maxes what do you do if you dont have a spotter/workout partner??
sorry for all the questions, thanks tho!

[jeremys]

your gym should have a squat rack, a bench, and a place to do deadlifts. that's really all you need

[PainThriller]

Originally posted by LiftNeat
just a few questions on that program:
so you only do those excercises the ewntire time ie no bicep curls etc??
how do you find the precentages you should use
and for maxes what do you do if you dont have a spotter/workout partner??
sorry for all the questions, thanks tho!


Yes you do everything on that program and you can do assistance excercises for your triceps and legs on Fridays. Friday being the best day because you dont want to overtrain on Mondays and Wednesdays with assistance lifts. Also you will want to do high volume on all your assistance lifts, meaning high sets and reps in the 6-8 rep range. You can even do 10-12 reps, but never go till failure because that will not help you in any way for powerlifting. You will not need curls, kickbacks or any stupid **** like that because they are absoloutly useless. Heavy back work is all you need for strong bis. As for percentages you have to know your current 1 rep max for flat barbell bench and incline barbell bench. Example my max bench is 330, and 75 percent of that is 231(230). You will also have to find a spotter or a partner for this kind of lifting because it is all heavy and maximum effort and not having a spotter could result in injury.