Hello fellas.Im just trying to gather some advice on adding pounds to my bench/squat.Im 6'2' and weigh 198/203lb roughly and Im in my early 30s.My squat is rather weak due to ACL surgery on both knees(from basketball)in 05,and I can squat only a little more than I can bench,now,since Ive laid off of squatting the past couple of years due to my surgery.I was afraid that I would never be able to squat again but in the past couple of months Ive started back.
My flat bench press max is 270.Ive been stuck at this weight for two years now.My ultimate goal is to put up 315 without weighing more than 200.
Now Ive been trying different routines every month or so consisting of doing chest twice a week,to once a week,to heavy weights low reps,light weight/high reps,combinations of the two such as starting with heavy weights(after warming up)and going all the way down to the bar.Now what Im trying is doing inclines on Mon.along with shoulders and declines on friday.Usually on both routines Ill do dumbells flys to failure immediately after my bench.My squat routine consists of lots of warm ups and 4 rep maxes/which I wanna increase 10lbs every month.Is there different routines I should try or some I should stop?
Any advice would be greatly appreciated,thnx in advance
Need advice on increasing bench/squat
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