Hi guys, sorry for not checking in here in a long time
I read Pavel's book "Beyond Bodybuidling" and figured out a program from there that I'm doing since about three months now. My goal being the SFL and hitting the big three lifting standards, my KB work has been put on the backburner compared to the barbell work for now. The great news is, no pain in the SI joint so far! The following is my current program, I do three weeks hitting it hard, then 1 light week where I drop back the weights to about 50-70% of 1RM.
Day 1:
6*3 BB Back squats at about 80% of 1RM
6*3 Deadlift at about 80-90% of 1RM (alternating btw sumo/conventional and switching the overhand grip between sessions)
and 5 min rest between each set.
Then some accessory work, typically supersets of 6*5 legpress alternated with 6*1 weighted pullups (30-90sec rest btw sets)
Day 2:
6*3 Bench press at about 80% of 1RM
6*3 Barbell MP at about 80% of 1RM
5 min rest btw each set.
Then accessory work, usually incline bench or incline dumbbell 6*3-5 at about 60-70%, hanginig leg raises and weighted dips 6*1-2.
Day 3:
DB Kettlebell work 32 kg bells, includes:
DB Front Squats 4*3
DB MP 4*2
5 min rest btw sets of the above
DB Split Squats 4*3
TGU 1/1 L/R *4 sets
Day 4/5 some Metcons
-Snatch test with a 24kg bell
-2hand Swings on the minute 10* 13 /14 with the 32kg bell
or running sprints, 30m, 10*30m with 30sec rest between runs
My bench press is by far the weakest link here. I have long legs and arms and have never really paid it much attention until now, when I have to hit 120kgs for the SFL, being at about 95-100 kg 1RM at the moment.
What are your thoughts on the best accessory exercises (BB or KB) for increasing the bench press? Pavel's book says incline bench is great but it feels weird and slightly uncomfortable and "unstable" to my shoulders...
Thanks for your thought guys, I appreciate it