question

[erickthegreat11]

My narrow bench went from 185 to 195 in only about a week. My deadlift went from 245 to 265 in about a week.
When I did narrow ME, I did the DE narrow 3 or 4 days later, then gained the 10 pounds (almost got 200 up, but stuck half way) on the next session. However, I did the ME dead for 245, then did not do a DE day. The only thing I could see working my back was adding bent dumbell rows on bench day (6 reps for 4 sets). I did some math and figured I averaged 1% more weight per day for dead and .5% for narrow bench. Do any of you do basic 6X4 (or whatever) routines in place of the 3 fast reps (DE) for 8 sets?

 

[jimmydean]

erik

are you performing deads every week as a dynamic movement?

 

[erickthegreat11]

I don't know what you mean by dynamic movement. If you mean dynamic effort, the only one I did was bent dumbell rows intended as a lat exercise for bench day.

 

[jimmydean]

The 8x3 is pretty standard for dynamic bench and 10x2 for the squat. If you want your deadlift to go up, don't deadlift. Do heavy goodmornings, low box squats, pull throughs and straight leg deads. Work the posterior chain and watch your deadlift go through the roof. What do you do for ME bench day?

 

[Cubanito17]

YEA bro jimmy's right doing the movement maxing all the time won't get u stronger, BUT mimicing the movement and changin up every 1-3 weeks will help get you ALOT stronger. Do do straight deads unless you wanna throw them in every 5&6week of your program on DE SQ/DL days for 6 or 8 singles.

 

[erickthegreat11]

Narrow bench ME:
barX10 reps
85X5
125X3
160X1
175X1
185X1
190X1
195X1
Next narrow bench DE:
barX10 reps
85X5
125X3
135 6 reps for 4 sets
Both include shoulder, tri, and lat exercises.
On my first post when I said 6X4, I meant 6 reps for 4 sets. Reps that are not done for speed, but exactly the same method for assistance exercises. My previous DE narrow bench was 3 fast reps for 8 sets. What I'm trying to figure out is if anybody had sucess doing the normal speed 6 reps for 4 sets.