Raw bench specialist program Swedish bench specialist Jonathan Henningsson continued his winning streak at the 2024 European Powerlifting Federation (EPF) European Bench Press Championships. Saturday is my above 100 percent shirted bench day, also with heavy triceps after. My competitive bench-pressing career peaked in 2000 when I won best lifter at the NPC National Championships with a press of 534 pounds at 289 pounds body weight. On March 8th, Jimmy posted a video in which he can be seen performing the 405 lbs (183. Jun 16, 2014 · Only using a super-wide stance, squatting six inches high and ditching all assistance work is NOT going to help you with raw strength. There were no bench shirts until around 1984. Feb 23, 2024 · Best Bench Press Programs. I program my speed bench days exactly as Lou prescribes in the Westside Book of Methods. Do close grip pressing: Use any angle. Finally, the best way to determine the ideal amount of volume for progress is to start small and progress slowly. His raw bench has gone from 365 to 565, and his shirt bench has gone from 405 to 805 in 2 ½ years. It consists of two days with benching. DB Row 1x12, 1x10, 2x8 + Standing Banded Rear Delt Fly AR x 12-15. . On max effort day I choose one of Westside “ Special Exercises”. On this program you will bench three times per week: DAY 1 Competition Style Raw Bench Press x3 @8 RPE x2 @8 RPE x1 @8 RPE x1 @8 RPE RAW 2 Board Press x3 @8 RPE RAW 1 Board Press x3 @8 RPE Competition Style Raw Bench Press x3 @8 RPE Close Grip Raw Bench Press x2x8-12 @7 RPE Lats (rows or Apr 12, 2020 · Raw bench: Grip (Index Finger On Ring) We work our way up to a 3 Rep Max (3RM). Alterations: I changed the program to fit my needs a bit better. I had to completely restart my bench at around 150 and work my way back up. Bryant, Josh. This shift could be due to raw lifting having a lower barrier to entry compared to the equipped division. The percentage and sets increase over the weeks. Day I. Every day on Oct 3, 2017 · There is indeed a "groove" in these, and if you say there isn't, you're full of crap. You know if you get 200 pounds out of your bench shirt from technique, you can either increase that technical gain or just get stronger overall. If we get all 3 reps we will go up 10lbs and try another 3 reps. Rolling Triceps Extension 8x8. [Read more…] The Westside approach to bench pressing is, in my opinion, the most superior way and it’s because of the emphasis Lou puts on speed bench press. If we dont get 3 we may stop there or go down for a 5 RM Next week we will attempt the 3RM again and go up 10 lbs etc. August 8, 2024 Interview With Bench Press Specialist Travis Bell As told to CriticalBench. The GIllingham Bench program is a 2 day/week program that runs for 12 weeks. They all use a speed day, commonly referred to as the Jan 3, 2005 · This would lessen the quality of the reps due to neural and metabolic fatigue. All of these special exercises can be done with just bar weight or can have chains, or bands incorporated into them to work on certain points of the bench. 1402 State Route 665; London, Ohio 43140 Jun 17, 2022 · Bench press. Brad Gillingham’s 12 Week Raw Bench Program Spreadsheet. 5%. His Extended Tension training program was officially born. Medium Apr 18, 2020 · This is the free program spreadsheet collection offered on Blaine Sumner’s site. Apr 16, 2014 · Order Online or Call; 888-854-8806 or 740-845-0987; Contact Strength Equipment Specialist; Join The Crew; elitefts. "On Friday the speed part is the bench and close grip bench I tend to lift everything faster than average, but the rest of the exercises are more focused on pump and deep stretch. May 8, 2019 · How to increase your bench press 20% in ten weeks. The program is designed to gradually Mar 31, 2015 · Below are ten training points that I believe are vastly important for increasing the squat, bench and deadlift. So when I switched from conjugate style training to a more linear approach I knew I had to work incline benching into my program. Chest work, pec work, delt work, but also tricep and back work too. Mar 19, 2018 · I am unaware of where the idea started that top-level bodybuilders aren’t strong. Features 3 sessions per week Must use App app to view and log training Program Training Jul 14, 2010 · Order Online or Call; 888-854-8806 or 740-845-0987; Contact Strength Equipment Specialist; Join The Crew; elitefts. Fitness related materials. com/product-page/brad-gillingham-powerlifting---- #powerlifting #powerlifter #bodybuilding #powerliftingmo November 10, 2024 Interview With Bench Press Specialist Kenny Patterson by Ben Tatar of CriticalBench. This is one more reason to use a high frequency bench press schedule. Bodybuilders are quite often very strong. I personally don't like this if you compete raw. International Journal of Sports Medicine, 33(5), 376-380. Examples include bench press, board presses, floor presses, decline presses, suspended bench press, military press variations, etc. 690 kg. The program below is based on all I have learned from those training cycles. However, your meet strategy and how you are going to put them together to get your best total is what really matters. I was at 225x20 raw bench and after 8 weeks of singles I did a workout working up to 420x1 w/ slingshot and did a drop set of 225x24 raw. The light day focuses on higher reps at lower percentages to provide recovery between heavy sessions. 5% of 1RM in 12 weeks, the program calls for heavy single work with rep ranges of 3 to 5 on heavy days and higher rep or set count ranges in the 60-75% range on For the bench press specialist, the bench press is your sport. I based it on a conjugate framework, utilizing max effort, dynamic effort, and repetition effort exercises. Edit: i know this isnt bodybuilding, i was complimenting Sarychev's physique as an aside. Tuesday. Mar 22, 2015 · Raw Powerlifting, Building The Core Lifts. He has a few world championship gold medals and world record (at least had, I don't know if it still stands. Less training equipment is needed to compete in the raw division than in the equipped division, making it more accessible to the average lifter. Week 1 Day 1: 1. - but it doesn’t work forever. He's still looking for 600. My raw bench press was stuck in the 545 pound range. Total sets = 5 to 8. 1402 State Route 665; London, Ohio 43140 Feb 2, 2022 · He had another program that was a two lift, two days a week program. When you're not eating more, rest, take naps or plan your next meal. The bench press is one of the three core powerlifting exercises (alongside squats and deadlifts), and so it's the most important exercise on your Mar 27, 2022 · The 2022 WPO Bench Bash took place on March 26th, 2022, in Boca Raton, Florida. Feb 5, 2015 · More raw work focusing on the weaknesses he displays: For this particular lifter, focusing on full range, raw benching can be beneficial. I've gotten into equipped lifting since, but with COVID I figured I'd take some time to work on my raw bench. May 14, 2017 · When it comes to the needs analysis for raw lifters and the deadlift, there isn’t much difference between the raw and equipped counterparts. 5, 2 Reps at RPE 9, 10 Reps at RPE 9; Week 4: Deload Day. It's the raw lifters bench shirt. January 25, 2025 Interview With Bench Press Specialist Travis Bell As told to CriticalBench. I used it through my entire raw career, which didn’t start until 33 years old, and did things I couldn’t do as a geared world champion in my 20’s. Nine sets of 3 reps are done within three-week waves using several diffe Note: this program is for equipped bench. Select a federation. He pulled 650 at this meet for a PR total after a bench PR. com) and his barbell club (Edinburgh barbell). This board press program helped me achieve my first 300+ pound raw bench press in competition at 132 pounds. Go on YouTube and find a professional bodybuilder who can’t bench 500 raw. Jun 25, 2013 · Effect of different pushing speeds on bench press. 1402 State Route 665; London, Ohio 43140 Aug 11, 2020 · Brad Gillingham 12 Week Bench Press Program. Especially, new lifters and raw lifters with not much knowledge of history of the sport are unaware of the power of METAL MILITIA. Oct 4, 2023 · At Westside, we have successfully built the raw and geared bench press for over 40 years. &n Dec 13, 2023 · Below you’ll find a list of bench only powerlifting meets. A 19. However, with the growth of raw powerlifting, it isn’t so easy to hide behind a bench shirt and be a weak raw bench presser and gain respect Bench Press (Bar Only) 1 10 35% of 1 RM 1 10 45% of 1 RM 1 5 55% of 1 RM 1 3 60% of 1 RM 1 3 70% of 1 RM 4 Max Reps Dumbbell Rows 3 8 - 12 Dumbbell Bench Press or Close Grip Bench Press 3 8 - 10 Face Pulls or Bent Over Reverse Dumbbell Flys 3 10 - 15 Hammer Curls 3 8 - 12 All numbers are based off of your current 1 rep bench press max May 2, 2020 · Wednesday is my non-shirted bench day, where I hit a rotational max effort movement with heavy, heavy triceps work after. The Travis Bell Bench Press Odyssey Continues Jun 23, 2017 · MONDAY - DYNAMIC BENCH-Dynamic bench with doubled mini bands 8x3-Band pushdowns 3 sets of 15-Band pullaparts 3 sets of 15-Standing band rows 3 sets of 15-Band curls 3x15-45 degree back raises 2 sets of 20. I feel way stronger. The bro-iest of the three lifts and often the most finicky of them all. Click Bill Crawford became known as the best bench press specialist in the world. A bench press program is a training routine designed to increase an athlete's upper limit strength in the bench press. Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. I have incorporated bands and chains, but I have also found another effective way to fight this muscle antagonist-limiting factor: bench press specific plyometrics. For best strength results, combine this bench press cycle with a higher than normal caloric intake. I would just try to plan your attempts approximately 5-6 weeks out, which this program obviously doesn't account for. And get +7. johnnyhazell. 3. Dec 18, 2019 · Brad Gillingham 12 Week Bench Press Program. 8 Week Bench Press Builder Program Details. 5% of 1RM by the end of the twelfth week. However, Jimmy Kolb won the competition comfortably. A typical program will include benching two to four times per week while training the competition bench press and bench press variations. I'm thinking of using Smolov but I know that with the holidays coming up I will not have 13 weeks to dedicate in order to complete the program so I'm looking at other programs that Jul 4, 2013 · To read the entire article about the program go here. ). Gear or raw, our methods, when employed correctly, can take your bench press to the next level. He was a raw lifter that needed to be working more and more in the 85%+ range so, as you can see, we had to modify things greatly so that he could do so without getting beat up. Here's a link to a detailed outline and translated description of the original bench program published in Sheiko's original book. I don’t do any assistance work, as that just slows my speed and causes me to recover slower. 5, 4 Reps at RPE 8. Sheiko has you bench – squat – bench, I ran the bench then squat, combined the two benches and did the second bench in reverse. And coincidentally, the only purpose of their training is to increase muscle tissue. Jimmy recently claimed a new equipped bench press record, and he has now added another accolade to Nov 28, 2024 · The bench press specialist competed at the 2021 International Powerlifting Association (IPA) Strength Spectacular Powerlifting Championships on June 27 at York Barbell Club in York, PA, and scored Oct 13, 2016 · Westside has a method to its madness, and Travis Bell utilizes this perfectly. Similar to the dynamic effort upper days in my previous post with Cody, it took us some time to feel out the speed work together. He has a strict, paused single-rep (current) best bench press of 225. Our workouts fall on Tuesday and Saturday. Behind bars, prior to politicians banning weights in correctional facilities, prison gangs used the bench press as an initiation tool. Off on Fridays. This program is named after Marcus Hirvonen who competes in bench press in IPF. I believe you need more work in your anterior chain than is used in a traditional Westside training program. Sep 8, 2015 · Even though raw powerlifting seems to have taken over in popularity in the past few years, equipped (geared) powerlifting still is very popular, especially on the international level. " Oct 18, 2016 · I was eighth in the bench press in 1980 without a bench shirt, so I know how to raise a raw bench. Brad is a 6 time IPF World Powerlifting Champion and a 12 time USAPL National Powerlifting Champion. Dec 11, 2012 · I have competed some, now trying to hit as much as possible, preparing for the IPF raw bench world championship, if there ever is one. I'd like to leave the floor open for questions regarding the bench press! For those who don't know, I recently won the USAPL Bench Press nationals (SHW junior) and also benched 611 in competition (full meet) I'm lucky enough to have added one of the best benchers in the world to my coaching team and he has helped me a lot in Aug 9, 2010 · Order Online or Call; 888-854-8806 or 740-845-0987; Contact Strength Equipment Specialist; Join The Crew; elitefts. Does anyone have any other good bench programs for a novice/intermediate? What worked for me best was high volume and moderate frequency. Celebrity Athlete Interviews: Interviews With Bench Pressers, Powerlifters, Bodybuilders, Strongmen, Strength Coaches, Fighters & Other Pro Athletes Mar 8, 2022 · Jimmy recently entered history by claiming the equipped bench press record, and now he is posting some raw bench press lifts. The following is my bench training workouts Monday is for Raw and Thursday is shirt day. ” — Greg Panora, 7 All-Time World Record holder He has a 10week bench program on his blog. How much do you bench? This is one of the most common questions you will hear if you walk into any gym. Yes, you need your lats to bench massive weights, and yes, it can be argued that the lats help somewhat off the chest, but I think most look at the way the lats are used in the bench press incorrectly. What I mean by this is that there is a window where the weight wants to be, and if you're not in it, it's going to get hard or you're going to eat weight to the face. DEREK DEATHGRIP - JACKED Mar 10, 2014 · Order Online or Call; 888-854-8806 or 740-845-0987; Contact Strength Equipment Specialist; Join The Crew; elitefts. The basics work pretty well. Then I take a week deloas and restart. Jun 18, 2016 · Some lifters say lats are the primary muscle groups necessary for a strong bench press; others believe they don't matter at all. 1. JoshStrength, LLC, 2013. 5kg PR (150kg at 83kg). I would recommend most people would benefit most from training bench the same and not taking this too Dec 7, 2023 · We train the bench 2 days per week one day is for low end raw strength and the other is for top end and shirt practice. It is a peaking program for the bench press that aims for the athlete to achieve a new one rep max in 5 weeks. Starting Stats. I would personally probably change a couple things, but it's not a bad program to get you to a meet either. Day 2: 1. Just remove all board presses if you are doing it raw. What's the answer? For this week's Table Talk, Dave responds to the following question from Instagram user stoney2: What do you recommend for movement and sets/reps to build up the lats for the raw bench press? If you want to avoid squats and deadlifts because you want to be a bench specialist, that’s your business. Each week max out on a rack pull with just weight or add 250lbs or 350lbs of band tension. On this program you have both a Heavy and a Light day. 400 kg. In my experience, if you are properly executing speed bench your bench will climb drastically. 335 kg. All work sets are lifted to failure. If you’re only benching for about 25 working reps per week, for example, you Feb 21, 2017 · In sum, breaking through bench barriers is a matter of perfecting technique, consistently training both hard and smart, ensuring proper rest and refueling, and avoiding injury like the plague. Using variants of full range bench pressing or other pressing exercises such as incline bench may be beneficial to strengthen the musculature involved. Jimmy only used a lifting belt and some chalk to aid him in the lift. This is my first program ever. Feb 27, 2020 · As advertised, here is your FREE 8 Week Bench Press Program . Bench specialist seeking lower body Nov 27, 2006 9:00:26 GMT -5 . Speed Bench ? 8 sets of 3 reps @ 225 DB Bench ? 60x10, 80x10, 100x10, 100x10, 100x6 Chain suspended push-ups ? 5 sets of 10 reps with an average band around my back In the mean time I found a local bench-only charity meet which is happening a little over 2 months from now and I figured now is the time to up my (raw) bench game. Speed and bench press power is king and key! thoughts? hoping Sep 5, 2012 · This intense 8 week bench press program is a specialization routine that can repeated cycle after cycle. Push/pull meets are also included, as many will allow you to register as a “bench only” lifter. Then, off on Sundays. There are the obvious ones, such as the bar touching lower when wearing a bench shirt (way lower!) and the slower rate of descent with a shirt (unless you believe in the myth of tempo training). com by Curt Dennis Jr. Oct 17, 2022 · It took me 4 months to go from 400 to 455. When you're not eating, eat more. Lou was a master at building the bench press, having coached multiple 600lb+ raw bench pressers and too many 500lb+ raw bench pressers to count. Once you get into the rhythm, Brad Gillingham’s 12-week raw bench program is quite easy to understand. Travis Rogers July 6 2023 Nov 9, 2024 · That equates to nearly two times the amount of raw lifters versus equipped lifters. I was a Top 8 bencher in 1980 with a 480lb lift at 220, without a shirt. Today, not as many people in the world know of METAL MILITIA technique or training method. Click This program is named after Marcus Hirvonen who competes in bench press in IPF. Scott Mendelson holds the current raw world record at 715lbs, using wrist wraps. Nowadays, many powerlifters excel at the squat and deadlift. Most lifters would kill for a bench press over 500 pounds, but that isn't enough for Casey. Maximal Effort Jan 27, 2014 · Here is a raw bench press programmes penned by one of America’s best IPF powerlifters here is a bit about Brad’s credentials. Tuesday: Raw bench only. On Thursday, I hit the back again in the same manner as on Tuesday. Not to mention, there are plenty of misconceptions around technique, programming, and what have you. Working from 90% of… May 30, 2024 · Swedish bench specialist Jonathan Henningsson competed on May 25, 2024, at the International Powerlifting Federation (IPF) World Bench Press Championships Push-Up Program; Pull-Up Program The 4-Day Outlaw Program is a combination of conjugate and bodybuilding style training, setup for the multiply lifter yet modified for raw lifters. I have used conjugate training to bench 605 pounds raw at SHW, 600 pounds raw at 308, and 850 pounds equipped at 308. One day with high volum and one with low. This is only partially true. Aug 13, 2017 · I’ve compiled three articles covering the three competitive lifts for the raw powerlifter: the squat, bench press, and deadlift. The first day is the Heavy day in which you always hit a top single, starting at 90% W1D1 and programmed at 102. deadlift. Shortly after that, I received a new shoulder socket, bicep surgery, and a second shoulder operation. When i run it second time i even removed all bench variations (incline, close grip). Bench with chain 3 sets x 3 reps RPE 7/72. Introducing the Bench Specialist Program V2 – the program that pushed my bench beyond 440lbs (200kg) at just 16 years old. The keys to building these lifts and knowing how to program to optimize them are very important. com - June 2008. It takes the longest to progress and can be highly inconsistent. Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up. This again is one more study confirming the importance of explosive power in the raw bench press. The heavy day focuses on working up to a heavy single at a percentage of the lifter's max, followed by back-off sets. - Puts out some decent articles on EliteFTS. Main Movement: One movement that trains the muscle groups used in the bench press performed to a one-rep max. Feb 3, 2024 · This is a 6 week week bench press program based upon the Prilepin chart. Members Online. So pyramiding up from 50% and finishing at 50%. Should I run it again? I have no idea if this is good progress or not. If we don't get 3 we then go for singles. I decided I needed to add some kind of speed work. Background; - Excellent, but little-known YouTube channel with lots of great tips and cues. Five Things to Boost Your Bench. Light days involve higher volume with lower percentages of max through sets of 2x8 and 8x3. Other lifts would be to stand on a 2 inch box or on plates with 220lbs or 280lbs of band tension and do sumo or conventional style, low box squat with specialty bars, one rack pull of some kind and one pull with plates on mats or standing on mats per month. Having the ability to bench press massive weights has always been a fast way to get respect in the gym, and as a powerlifter it is a skill that is absolutely necessary to build the biggest total possible. He is currently chasing after the all time world record total in the 275’s held by Jon Cole with a 2,259lbs raw total w/ wraps. - He's a bench specialist, so he can nitpick any small detail of your bench and find it way to make it better. This program was designed specifically for a client that was 12 weeks out from his meet. The muscles involved in the bench press will be worked in one of these three workouts, and so will the unrelated muscles. Posted by u/Academic-Ad8957 - 1 vote and no comments Most bench specialist have disgusting bodies, i would actually want to look like Sarychev, and obviously would love to lift like him. squat. all of my bench reps are 1-2 second pause reps Heavy Bench Day- Bench Press - 3 warm up sets (135 x 10, 225 x 6, 315x3) Bench Press - 3 working sets (3 singles at 90% of 1RM. “5thSet is absolutely the greatest methodology ever developed. com Inc. When it came to the raw or geared bench press, Lou could always assess an athlete and quickly devise a plan to Oct 6, 2016 · In addition to the triceps, we often hear a lot about how the lats help you bench press. Nov 12, 2009 · When a lifter approaches lockout, tension increases. (105KG) Raw Bench Presses 190. In this program, there'll be three bench press workouts during the week. Nov 23, 2005 · Here is an example workout of mine when I was training for a raw bench max several years ago. push Feb 19, 2018 · Coincidentally, when my incline bench went up, so did my raw competition bench. The major selling point is that it takes the guesswork out As an equipped bench specialist, with the heaviest bench in history at 1,401bs in an unlimited and 1,120lbs in a single ply poly shirt I have been in love with the sport of powerlifting for over 16 years. Oct 13, 2016 · Max Effort Training. Its a couple of years old so please post back if you get more info on his training :) This 12-week bench press program outlines a heavy and light day each week. single-Ply Single-Ply Full Power Single-Ply Deadlift Single-Ply Aug 24, 2020 · Brad Gillingham 12 Week Bench Press Program. At the time I had a raw bench of 405. Here is a raw bench press programmes penned by one of America’s best IPF powerlifters here is a bit about Brad’s credentials. Grab the bar as wide as you can while still being able to keep your elbows directly beneath your wrists throughout the motion. Bench can be a hard one to crack for many. You won't put up WR totals by having bench as your best lift, of course, though Efferding was a far better bencher than anyone else hitting 900+ on one of This 12-week bench press program outlines a heavy and light day each week. - Has knowledge of stretching, mobility, fascial stretch therapy, and all that good stuff. May 13, 2022 · Think about every strong bench presser you know; ever seen one with small arms? Sure, the 155lb bench press specialist doesn't possess the arm size of a 300lb individual, but regardless you would be able to tell their arms have been specifically trained for strength. I was 32 at the time, and had been benching half my life. When it comes to equipment, the deadlift suit (or squat suit) provides the least amount of support and aid in the lift. How is this possible? Let’s start with dynamic bench day on Saturday. Diets. 2lbs. Numerous elite bench pressers got together to compete at one of the most prestigious competitions in the world. The light day focuses on higher reps at a lower percentage of max to provide volume with lighter weight. 4lbs @ 178. Quote Aug 26, 2019 · His best deadlift before this was 640. 1402 State Route 665; London, Ohio 43140 Arizona — Raw Bench Drug Tested. Jan 7, 2020 · As a world-record bench presser, Jimmy Kolb is an expert on technique and training. We also have Laura Phelps, with a 505 at 165 body weight, who has the greatest female bench coefficient ever. It's been a good while since I posted here and it seems stagnant. I put bench ‘specialist’ in commas as I’m not strong enough to be a specialist yet, but I’m restricted to bench only competing with a disability! I’m looking to switch down to 3 days a week to give better recovery, and more time to work on mobility. Extended Tension – The Program. The goal here was to focus on increasing my raw bench press. Jul 15, 2021 · Brad Gillingham’s 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. I ran this cycle for a large part of 2012 and 2013 with pretty decent results though I did develop some tricep tendonopathy due to the volume. Marc is involved with the training of nearly 100 strength athletes through his online coaching service (onlinestrengthcoach. 1402 State Route 665; London, Ohio 43140 It pinched the nerve that supplies my right tricep and pec and I lost all ability to bench. The heavy day focuses on working up to a heavy single at a percentage of the lifter's 190lb max, followed by back-off sets. On heavy days, athletes perform a single heavy rep at a percentage of their max, followed by back-off sets. Julius Maddox (bench press specialist and freak of nature) hits bench variation and back work multiple times/week. Here, for the first time, he shares his top-secret program to increase bench press power. Here’s a gym bench, with no pause I do high frequency, low volume, always max speed and never grind. I made roughly a 15-20 pound increase in my bench over 8 weeks. 4 sets paused, 6 sets tng, 3 set wide grip high touch, 3 sets close grip low touch, db fly's, and triceps at the end, twice a week. Geared Bench vs. Facebook, YouTube Jul 23, 2016 · Phase One — Raw Strength. He has presented seminars on Block Periodization, concurrent training and nutrition and training for natural bodybuilding in academic settings including the 2014 Garrett Griffin is an example of that, used to be a bench specialist but now he is training all 3 lifts and putting up pretty decent totals anchored by his out-of-this-world bench numbers. Jun 24, 2019 · The bands are doubled up for speed work on the bench press. It doesn’t matter if it’s to a board with bands or chains added. Volume was still super high. Back in the day, I was the youngest person to bench press 600 raw; in 2017, I was proudly surpassed by my student, Peter Edgette! Feb 17, 2014 · To reach my goal, I will be implementing a conjugate bench program. For raw bench training, use of a bench shirt isn’t practical for most lifters for multiple reasons, one being the learning curve associated with it. It is also sometimes called the Sundsvalls program from the city he lives and trains in. com. Raw Bench Press at 60% 3 x 5; Accessories (all weeks) Oct 11, 2017 · Spoto also completes a second bench day focusing on high-rep speed work, going as high as 25 reps on working sets of bench press. CAT style is required to continually elicit gains in the bench press in trained subjects. Jan 12, 2021 · Tags: Bench, Dumbells, Westside Method Time to Read: 4min. 2. Usually work up to a heavy set then do some back off sets at a selected percentage of that heavy set. How to search for nearby bench press competitions: Select a state. It includes a heavy day and a light day each week. Raw bench: Grip (Index Finger On Ring) We work our way up to a 3 Rep Max (3RM). I would not avoid rows AND expect to bench hard many times/month for any extended period for your shoulder health. The Travis Bell Bench Press Odyssey Continues Oct 18, 2016 · Westside has 30 members who bench more than 700 pounds and four who bench more than 800 pounds. May 15, 2024 · He has competition-best raw lifts of 620-pound squat, 455-pound bench press, and 660-pound deadlift at a bodyweight of 248 pounds. Assume our hypothetical intermediate level athlete/bodybuilder stands 5-8, weighs 160 pounds carrying a 12% body fat percentile. Polish bench press specialist Stanisław Mentel has been a great reminder that age is no barrier to strength. And I owe all of that to eating more, shoulder work and being smarter in my program. Nov 3, 2014 · Get your feet as far underneath the bench as you can with your legs squeezed into the side. I was Top 6 in 2002 with a 575lb lift at 220 in a shirt. 30+ world records. He pulled over 90 percent twice in those 12 weeks. r/FitnesProgramsSharing. Nov 3, 2014 · And you’re right, better form, better recovery, fresher, etc. [Read more…] Jul 6, 2023 · Equipped Shirted Bench: 4 Reps to 3 board, 3 reps to a 3/2/2, 3 Reps to a 3/2/1, 3 reps to a 2/1/Touch, 2 Touch singles both with commands -OR- Raw Bench 6 Reps at RPE 8. Building a Better Bench. Jan 15, 2024 · Westside has produced numerous 800, 900, and 1000lb+ bench presses in gear, and the gym has also made multiple 500 and 600lb raw bench presses. 5% on W12D1. This cycle can be repeated up to three times before a peaking cycle, or a peaking cycle can be run at any point starting 44 days out from a meet. 372 kg. I started to understand bench press training in 1993 after 23 years of continuous training. Here’s to bench PRs for elitefts readers in 2017! References. Individual Program Reviews; Nutrition. Jun 18, 2018 · After college, I hit my first official 400-pound bench in a contest—and did it raw. Monday Raw Bench: Grip (Index Finger On Ring) We work our way up to a 3 Rep Max (3RM). Nov 5, 2024 · Bench Press Workouts. My shoulders feel really good so I am able to make the switch to dynamic bench with the straight bar for the last month. However, at the time, my raw bench grip was really wide. Adding incline benching as an assistance exercise made perfect sense to me. JEFF NIPPARD BENCH PRESS PROGRAM 5 champions, professional natural bodybuilders and nationally and IPF Worlds qualified raw powerlifters. I was sixth in 2002 with a bench shirt, but very weak. "The Brute" of Planetrage. I was just hoping you could spot any obvious things wrong with my programming. You can use the filter below to search for bench press competitions in states near you. It takes time to develop that kind of strength. The biggest difference was the amount of volume and accessories. Speed Bench with Chain 45% 8x3. 7 kg) raw bench press for an unbelievable 20 repetitions. Volume is insane high. 5kg/42. Tuesday is for Raw and saturday is assistance and shirt day. Push-Up Program; Pull-Up Program; German Volume Training; Breaks IPF Sub-Junior Raw Bench Press June - IPF Raw Classic, J'burg - total 700kg, bench +200kg for a bench medal - Equipped bench comp - bench +231kg for Aussie bench record Nov - IPF Oceania and Asian champs, Melb - total +700kg, bench +200kg, multiple Commonwealth, Oceania and Aussie records Aug 5, 2023 · Zamani exploded onto the powerlifting scene as an elite bench press specialist when he was filmed lifting 330 kilograms (727 pounds) in April 2021. He This is Swede's ultimate mesocycle for a bench specialist, with leg training included. No SlingShot. If you grab too wide or Nov 20, 2021 · The following is based on what I did for 12 weeks to improve my strength for the squat, bench, and deadlift as a raw powerlifter. Working from 90% of 1RM to 102. Granted wrist wraps aren't necessarily going to make you bench more, it's just impressive how he unracks that much weight without wrist support. 4. JM Press 3 sets x 8 reps. This is the surest way to increase your equipped bench pressing numbers. Henriques, Tim. 9lbs PB. The Floor press, board press, reverse band press, rack press, wide grip benches, etc. It’s basically a 🚨 Program Download Link: https://www. Dec 13, 2001 · Wednesday – Max Effort Bench. raw Raw Bench Classic Raw Full Power Raw Full Power Raw Deadlift. The absolute champion of Russia, Europe and the World in RAW bench press . The point is you should be doing some kind of close grip pressing. Just finished jeff nippards bench specialist program. This bench press program is designed to do one thing: move you from 225lbs for a few reps to bench pressing 300lbs. Bench Press: The Science. Kenny Patterson Benching 660 - Photo Courtesy of Eskil Thomasson Jul 22, 2024 · Jaba Sepiashvili, a lightweight Georgian bench press specialist, usually competes in the 59KG class. If I could make a Top 10 bench for 32 years, so can you- here’s how. This will help to maintain your arch while helping to force your butt into the bench rather than up. Oct 13, 2016 · I am often asked how to get a big raw bench. Linear progression. 2016. 5 Jul 20, 2023 · Equipped bench presses are performed in a bench press shirt, made from extremely strong fabric that, due to its elastic energy, helps the lifter’s arms snap upward from the bottom of the lift. Chuck Fought went from a 490 to a 535 raw bench and a 655 to a 715 in a shirt in 15 weeks. Nov 17, 2024 · Jim Wendler’s 5/3/1 program is a no-frills brute strength program designed around the squat, bench press, deadlift, and overhead press. There are, however, multiple For me personally, I would rather rep a very strict paused flat back bench, stopping the bar a few inches short of the chest to avoid shoulder impingement, to ensure I'm actually hitting my pecs and training them without a risk of injury. Personally, I went from a 570 to a 605 raw and an 800 to an 815 in a shirt. In 1971, I had a 340lb raw ben So, when I began my 5th Set journey, my raw bench went from 490 to 580lbs in 2 years. Working from 90% of… Jun 17, 2022 · Bench press. Raw bench: 320 1RM, 275 5RM Bodyweight: 237 Program The ultimate goal of the program is to start the first week with around 85-90% of 1RM and ending it at around 102. Jan 2, 2025 · Incline dumbbell bench press - 5 sets of 10 reps; Standing military press - 4 sets of 4 reps; Triceps extensions- 4 sets of 15 reps; Seated Arnold press - 5 sets of 10 reps; Do bench press first. It contains: linear progression program; high frequency program; off-season program; equipped lifting program; bench-only program; All of the above programs are 12 weeks in length and are programmed off of percentages of the lifter’s training max. I bench on Tuesdays and Thursdays, for the most part. The bench press sets and reps under the “bench” column are done after 2-3 warm-up sets. Raw Bench. However many people did that raw with success. One of the reasons our training methods are successful is the use of special and accessory exercises Each week I add 5 lbs to my working sets on both heavy and light days and the program goes until I can’t continue adding. Medium Grip 2 Board Bench 8RM. Tate's program consisted of four workouts per week, with one day of rest between each workout. pull ups done between pressing day 1 Squat: start at a decent weight and do ten reps, add 20-5- pounds and do ten more reps, continue for a total of 4-5 sets bench press: same reps but only go up 10 pounds and max out the last set day 2 squat: same as day 1 Aug 14, 2024 · UK bench specialist Andy Rigby has a long history in the sport, dating back to the 1980s. Aug 3, 2023 · 3. Lately its been work up to a heavy 1,2, or 3 repper then do back off sets of 3 or 5 reps @85% of that heavy set. 1402 State Route 665; London, Ohio 43140 BarbellDaddy Bench Specialist program upvotes r/FitnesProgramsSharing. 5. You do what you have to do to lift big, i probably didnt need to take the cheap shot, just not a fan of the power bellies Oct 16, 2015 · In February at Raw Unity Meet 8, Casey Williams bench pressed 540 pounds raw at 242 pounds. [Read more…] Jun 15, 2009 · At the end of the four weeks, Tate had gained 10 pounds of muscle and looked harder and leaner than ever. Total sets = 5 to 8. Use his formula for a stronger bench! Jimmy Kolb's Bigger Bench Training Split. Day one will be heavy bench day. At the end of the program I benched 122kg@ 81kg/268. You could use this program to help peak for it. Working from 90% of… This document outlines a 12-week raw bench press program. The Bench 300 bench press program is a program to increase your bench press that you can only get access to by subscribing to BodyFit by Bodybuilding. He is in his final year as a Junior May 7, 2021 · This is a high frequency, up to 5 training days per week, daily undulating bench press program shared by Empire Barbell. It will be a 12-week cycle culminating in a meet March 29. This is taken from my training diary. The pace at which he added weight to the barbell Oct 14, 2009 · By designing our training in this fashion (using gear and raw maxes to develop our bench), both our elite and amateur lifters have hit some impressive numbers. He has had some success in this class, most notably winning the Junior world title at the 2023 Aug 5, 2024 · The Bench 300 Program. Practical Application. You’ll also find after doing a cycle of singles that your rep strength goes up. Oct 6, 2016 · Order Online or Call; 888-854-8806 or 740-845-0987; Contact Strength Equipment Specialist; Join The Crew; elitefts. It also requires the ability to know how and when to alter your training program. The weight and reps gradually increase over the weeks. Five members have held all-time world records in the bench. Refined, enhanced, and packed with even more insights, this program is a true powerhouse for anyone looking to take their bench press to the next level. Nov 24, 2016 · Hi. Jun 21, 2020 · I recently did some digging in my old elitefts achieved training logs, and came across this amazing board press program that I used quite extensively. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week. Yet there are professional powerlifters who can’t bench Dec 15, 2012 · His best competition lifts up to date are an 881lbs raw squat w/ wraps (World Record at 275s), 529lbs raw bench and an 821lbs raw deadlift. Take 1-2 days off between days 2 and 3 for adequate recovery. I’ve heard of some lifters being able to only get about 25-35 pounds out of Jun 21, 2018 · Session 2 — Max Effort Bench Press.
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