Incorporating board presses & lockouts (5x5)

[Tryn2]

In an effort to increase my bench how can I work in rack lock outs and board presses to strengthen my bench while using the 5 x5 program listed ?

5 x 5 routine
Monday - Chest/Calves
Flat Bench 5x5
Incline Smith Bench 2x8-10
Standing cable Flies 2x8-10
Standing Calf Raises - 2x15
ABS (static holds)

Tuesday - Back/Shoulders
Military Press 5x5
Side Laterals 3-5x8-10
Shrugs - 2x10-12
Deads 5x5
Pullups - 2x8-10
Rows - 2x10

Wednesday - Off
Optional cardio & ABS (static holds)

Thursday - Arms
Close Grip Bench 5x5
Standing BB Curls - 5x5
Dips - 2x8-10
Incline Curls 2x8-10
Skull Crushers - 2x8-10
Preacher Curls - 2x8-10
ABS (static holds)

Friday - Legs
Squats - 5x5
Hack Squats - 2x8-10
Stiff Leg Dead Lifts - 2x8-10
Leg Curls - 2x8-10
Seated Calf Raises - 5x15
Shrugs - 2x10-12 (optional)

Saturday & Sunday - Off
Optional cardio & ABS (static holds)

 

[pullinbig]

that routine has you hitting shoulders three out of four days. hurts my shoulders just reading it.

plus you pulling deads 2xw and squatting.

itll be a miracle if you dont overtrain on this one, unless you got freaky gentics.

wanna see my leg routine i did yesterday? i did one set of 17 reps on hack squats. thats it. my legs are throbbing today. and i blew my groceries before got to finish my set yesterday, it was supposed to be 20 reps.

bro you trying to do two differnt types of training in one routine. pick one or the other.