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You could do:

First day: OHP & incline press
Second day: Flat bench (if 5x5 isnt working do 3x5 followed by some down sets)

Thats pretty much what I do in the offseason.
...

2 main reasons:

1) Motivation to increase strength and get better totals at meets is an amazing driver. Tangible goals instead of more arbitrary goals as seen in bodybuilding.
2) I dont have the...

great progress, but watch your form. Looks like you might be hitching your deadlifts a bit. These could be red lighted in a comp.

I would add it in.

Even if you dont get any immediate carryover here is why I think you should include it:

1) Strong shoulders are important for strength training and to develop a well-rounded...

not too bad, but you need to put more effort into getting your lower back straight at the START of the lift. Chest up cue is good but also make sure you are contracting your lats. A good mental cue...

Ive been in your position many times. My advice is use a moderate grip (for me this is pinkies on rings) as this will allow you to retract your shoulders blades together. Too narrow and u lose that...

I train with alot of Rugby lads. None of them have shredded six packs but they all manage to play a match on the weekends, have a Rugby training session and do weights.
As the other guy suggested,...

Congrats but you have just replied to 14 year old thread. I guess thats no big deal.

The problem with this 3x bodyweight DL is that is was fairly easy when I was in the 75 to 85kg range. Now that...

this is what you need and it works a charm!! (got the Idea from Jonathan Harder).
...

Try and get your thumb aligned along the bar instead of around it. Ive recently transitioned from mix to hook and it took me just over a month. In my last session i managed to lift 207.5kg (457lbs)...

aha, but where are the lean muscular natty powerlifters!! No offense to those on PEDs, but that is more of a challenge.

I don't think it makes sense to try to work out a 1rpm based on a 5x5. Using a rep calculator or an alternative would be highly random and probably inaccurate for a 1 rpm estimate.

For me if you...

Firstly, before some ass hat comes and rubbishes my advice as your bench is higher than mines, I thought I would just qualify my advice.

As for my advice. I would definitely get tighter in the set...

Your technique looks pretty good. I cant really see any major problems.

I dont know what your programming looks like but I would suggest something simple like benching twice a week. One day do...

also just wanted to point out that your grip should not be giving out when using straps. No chalk should be required, u just gotta make sure u have used them the correct way.

check out 5.54 of...

roid rage?

Yep i was like u as i did my rowing movements on my bench day. Also I didnt do the whole circuit nor did I superset.

As for the speed deadlifts, I think technique improvement is a key here, thus...

Terry Hollands (WSM competitor) said its much better to be conservative and thus potentially outpulling your desired max rather than failing lifts with a too ambitious target . Thus I fully agree...

I had great success with it 2 years ago going from 210 to 240kg. (My desired max was 230 but then hit 240 a couple of weeks later in a meet).

I am running it again right now thus definitely...

Seeing your form, your bar descent seems far too slow (bar even stops at one stage). Speeding up the descent could help your lift.