Pr!!!!

[Badrock]

Squat- 500x3
Deadlift-600x2


anyone know how to improve bench quicker?

[Advanced_Bot]

congratz man thats insane... as for bench use the FI routine (i will paste it for you) said to give anywhere from 15-25 lbs in a 4 week period...

week 1:
Monday
bench 70% 3x8
incline 70% 3x 8
powerclean 70% 3x5

wed
bench 75% 3x8
incline (the same)
bench/incline 50% 4 x 12

fri
bench 80% 3x8
incline same
power clean 75% 3x5

(on all days squat x5-4-3

week2:Mon
75% 4x6
incline same
powerclean 75% 3x5

wed
bench 80% 4x6
incline (same)
powerclean 80% 3x5

fri
bench 85% 4x6
incline (same)
powerclean 870% 3x5

(all days squat 5-4-3)

week 3:mon
bench: 5(70)4(75)3(80)2(85)1(90)
incline the same
powerclean 5-4-3-2

wed
bench 5(75)4(80)3(85)2(90)1(95)
incline (same)
bench/incline 4x6 (50%)

fri
bench 5(80)4(85)3(90)2(95)1(100)
incline (same)
powerclean 5-4-3-2
mon/fri squat 5-4-3

week4(final week)
mon:
bench 5(75)4(80)3(85)2(90)1(95)
incline the same
powerclean 5-4-3-2-1

wed
bench 5(80)4(85)3(90)2(95)1(100)
incline the same
powerclean 5-4-3-2-1

friday(maxing out time)
bench 5(85)4(90)3(95)2(100)1rpm
incline (same as bench)
powerclean 5-4-3-2-1
mon/fri: squat 5-4-3