thx vegeta :)
I gonna make some changes in my program. like you said train my tris harder en more military presses. I think I will also do the exercises paul anderson wrote about, to increase my bench press. But how many times per month should I bench press?
Like actual flat BB press..... none lmao I remember I was 3 months out prepping for a powerlifting competition and I wanted to get 455 so for the three months I only touched the flat bench the last week out to make sure my form was correct going into the competition.
Bench day would consist of flat and incline Heavy Ass DB work. and dips with about 100 lbs. on the belt. forced reppage for the first month then easing to 80% 2nd month and 75% at 12 reps the last month.
Then come comp day got it, I was in disbelief lol.
Alright, but try and keep great form even if you are going real heavy on the DB's you know keeping the upper and lower back locked and arched, and going only as deep as a Barbell would. and give extra attention to triceps try in work them twice a week. and avoid excersises that may invovle them during thier intended rest days this may be unavoidable in soem cases but try your best.