Critique my routine

[mauleed]

I'm trying to get 400 by christmas. The most I've ever gotten clean is 355.

I bench twice a week. On mondays I do:

10X135
8X185
5X225
2X275
2X315
2X335
2X355, the 2nd one always is forced
2X365, both forced
2X375, also both forced.


on fridays:

8X135
8X185
8X225
6X275
4X315-335 depending on how I feel. I get 3 myself and need a little touch to get the fourth.

It's been working lately. I think fresh I might be able to get 365 or 375 depending on the day.

But have I overlooked anything? I never use chains or different grips. I do inclines but never declines. I never do dumbell presses for fear of injury (and I really hate them).

 

[spatts]

Have you considered any speed work? Board presses? What types of accessory movements are you choosing for tris, lats and shoulders?

It looks like you are working with different volumes, but perhaps the addition of the speed element would help you reach your goal.

 

[mauleed]

well

Tell me more about this speed work and board presses (yes, I'm that ignorant).

I do a mix of various standard tri stuff on mondays. Behind the head's with dumbells, pushdowns of various types, kickbacks (if I'm feeling wimpy), skullcrushers, etc.

I usually do two or three sets of two or three different things. Every once in a while I'll do 4 or 5 of something to try to use alot of weight.

I work back once one week, twice the next. I do all your standard stuff except for deadlifts. I plan on getting back into them once I've reached my bench goal. (I'm also completely laying off legs until I reach my bench goal).

I do all your normal shoulder stuff as well. Generally lots of presses and flies, but I've been focusing on my traps lately, just for looks. My front delts are not a weekpoint.