Every set of deadlifts you want to add some weight.
If you are using percentages it would look something like this.
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90%
These are approximates. I very much believe in reading my athletes and listening to your body. Some days you push harder, some days you back off.
A3. Pick A Press Variation x 8-12
If you want a stronger bench you need to press often. I have my athletes do pressing variations 3-5 times a week. A lot of bench press, sometimes overhead dumbbell press, floor press, dumbbell bench press.
A4. Pick Something Fun
Add in an exercise you enjoy or want to work on.
More glutes maybe.
Side laterals for shoulders
Maybe some more core work.
Add in what you need or want.
That’s it :).
Lets talk a little more about glutes.
It doesn’t matter if your goal is sports performance, powerlifting, Crossfit, bikini, fitness, physique, skating, volleyball…
Whatever your sport is you can not go wrong with having strong explosive powerful hips and glutes.
Plus lets face it, having a muscular booty looks amazing as well :).
Make glute and hip training a priority in your workouts.