Flat heavy low rep bench press is my absolute favorite. But because I'm focusing on growth I eased up on it for machines and Smith incline press. I'm doing a weird ppl variation right now that allows a lot of room to adjust things.IDK about you but I love benching as much as deadlifting so it's sorta like when I can't do one it's nice to be able to do the other but then I find myself doing a lot more prehab and being careful that I don't lose that other lift too lol
too funny man I'm getting more in my beard, like right at the hitler stash area under my nose even, then on my head as well few years ago when I owned a gym i was getting greys like crazy around my ears and even finding more hair in my hands in the shower. sold the gym and the grey in my head disappeared i didn't even know that could happen.
There's a push, pull, legs and a arms day occasionally mixed in. When I do a arms day I still throw in curl grip pull UPS and close grip bench presses so that my chest and back are getting a little bit of work. The routine has me getting everything trained 2x in a 7 to 10 day period.
I'm thinking about a slight alteration to get a heavy compound day mixed in. I like improving my strength always and plan on hitting a 405 bench this year. Let me rephrase that. I absolutely will bench 405 this year.
I'm thinking of doing p,p,l, compound lifts.
So it might be pull on Tuesday, push on Wednesday, legs on Thursday and then on Saturday I can bench and deadlift with a few accessories. I'd still be getting everything trained 2x a week and could do arms on Sundays if I wanted.
Another variation could be
Pull, legs, push, rest, then have a day where I bench, Squat, overhead press and deadlifts. Rest and repeat.
I'd always have 3 days to train everything like a bodybuilder and a day where I lift heavy. Foe the purpose of mental satisfaction this is my best approach I think. I have no intention or delusional ideas of becoming a bodybuilder at this point in my life. I lack the time and freedom to chase that pipe dream without making my family suffer or be extremely annoyed with me. But being 220 with abs and a 400lb bench and 600lb deadlift is very accomplishable in my eyes. I have enough knowledge and time to achieve that goal over the next year or 2 and I firmly believe that. Realistically I need about 15 more lbs of muscle and a slightly lower bf%.
With proper dedication it could definitely be done in a year from where I'm at right now but more realistically Given my life style what's going to be a 2 year process. Or it's going to be one of those things where I look the part when I'm on cycle and soften up when I'm on trt