u/SpecialistWar112 — reddlx

Weak bench press.

Hello guys. What can I do to improve my bench press. I have slight scoliosis so my bench press is uneven due to my shoulders and scapula and overall is my weakest point. My best lift was only with 80kg for 3 reps but technique wasn't right so I made a step back and reduced weight and try to focus on technique.

The lift on the video is 70kg for 4sets x 5reps. Is it good way to increase volume to hone my technique or just do 3 sets and progressively overloading ? I will appreciate any advice, thank you 💪

u/SpecialistWar112 — 9 days ago

▲ 1 r/hypertrophy

My workout split

Hello all, what do you think about this split? I've been working with this for the past 6 months and made pretty good progress so far. I work out 3-4 times a week. Although I'm currently stuck at the zerchers so I lowered the weight to 80kgs to add more volume but I'm unable to beat 5+ reps at it, if you can give me any advice or tips I'll be very grateful 🙏 Have a great day 💪

**Day 1 Squat focus**

**Zercher squat 80kgx4,4,4, 6x60kg**

**Hamstring curls 3x6-10**

**Leg extensions + sissy squat 3x8-12**

**Dips 28kgx3, 24kgx5,4**

**Lat pulldown/pull ups 9,7,5**

**Lateral raises seated 15kgx9,8,8**

**Day 2 Bench focus**

**Bench press 80kgx4,4,4,3**

**Weighted chin ups +20kgx4, 15kgx4,4,3**

**DB shoulder press 26kgx8,7,6**

**T-bar row 50kgx10,55kgx9,8**

**Machine flys 69kgx10,6,**

**Preacher curls DB 14kgx8,6,6**

**Day 3 Deadlift focus**

**Deadlift132,5kgx3,3,3,3**

**Bulgarian split squat 2x26kgx7,7**

**Booty builder 50kgx10,9**

**Lat pulldown/pull ups 10,5,5**

**Rear delt fly machine**

**Cable tricep extensions**

**Day 4 OHP focus**

**OHP 60kgx2, 55kgx4,4,3**

**Lateral raises seated 15kgx9,8,8**

**Dips 16kgx7,6,5+5**

**DB rows 42kgx5,6,6**

**Cable triceps extensions**

**Hammer curls 18kgx7, 16kgx9,7**

reddit.com

u/SpecialistWar112 — 2 months ago

▲ 2 r/WeightTraining

My workout split

Day 1 Squat focus

Zercher squat 80kgx4,4,4, 6x60kg

Hamstring curls 3x6-10

Leg extensions + sissy squat 3x8-12

Dips 28kgx3, 24kgx5,4

Lat pulldown/pull ups 9,7,5

Lateral raises seated 15kgx9,8,8

Day 2 Bench focus

Bench press 80kgx4,4,4,3

Weighted chin ups +20kgx4, 15kgx4,4,3

DB shoulder press 26kgx8,7,6

T-bar row 50kgx10,55kgx9,8

Machine flys 69kgx10,6,

Preacher curls DB 14kgx8,6,6

Day 3 Deadlift focus

Deadlift132,5kgx3,3,3,3

Bulgarian split squat 2x26kgx7,7

Booty builder 50kgx10,9

Lat pulldown/pull ups 10,5,5

Rear delt fly machine

Cable tricep extensions

Day 4 OHP focus

OHP 60kgx2, 55kgx4,4,3

Lateral raises seated 15kgx9,8,8

Dips 16kgx7,6,5+5

DB rows 42kgx5,6,6

Cable triceps extensions

Hammer curls 18kgx7, 16kgx9,7

reddit.com

u/SpecialistWar112 — 2 months ago