Raw Bench Press Program
Paused bench 2-3 top sets 3-6 reps heavier each week Speed Bench 4-6 sets 3-4 reps heavier each week. Often lifters overestimate their max or use a number they were previously capable of.
719 Lb Raw Bench 326 Kgs Kirill Sarychev Youtube Bench Press Workout Lifter
There are countless ways to write a program that will.
Raw bench press program. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. The key is to start with an accurate max. 135 225 315 all 1 set of each 20 reps.
In the JM press the bar is held in the same position as in the start of a competition-style bench but is then lowered straight down towards the face by pushing the elbows forward and slightly. Bench press variations are important but its still an overriding imperative that at least 70 of your bench press volume is spent practicing how you play. After benching choose a bar triceps exerciseJM.
Most write it off as only working for geared lifters and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. Brad Gillinghams 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. Press is a 75 extension and 25 bench.
5 x 5-6 reps 4-5 minute rest Neutral-grip dumbbell bench press. Performing a number of heavy pressing exercises such as the bench and overhead press while having shoulder dysfunction can increase the risk of experiencing a shoulder injury. Many of his athletes train heavy for 3 weeks followed by a 1 week deload workout to recharge the central nervous system and to allow your body to super-compensate.
Weeks 1-2 Rep Work. Using rough numbers I would say that raw bench pressing is 85 strength 10 technique and 5 skill. Sling Shot work is incorporated as heavy triples or heavy singles after the raw bench press work.
To perform lay flat and lower the bar straight down over the upper chest using a close grip. 4 x 5-6 reps 4-5 minute rest Straight bar tricep pushdowns. These are obviously just guesses but it gives you a glimpse into what you need to work on for each bench press.
Its essential to use a current true max thats obtained using proper form. After the main bench press work three superset clusters are done. When youre ready to test your max after 4wks rest at least 4 full days after your last bench session.
Your bench press workout routine is going to be the primary goal of your program yet you will have other exercises and workouts to balance your body and promote strength. 125 bw 115 plus 90lbs 113 plus 180lbs 19 plus 225lbs. 5 x 5-6 reps 4-5 minute rest Incline Dumbbell bench press.
A good approach for a 12 week training cycle would be 8 weeks of one bench day one overhead pressing day followed by 3 weeks of two heavy bench days and finally a rest week. This explains why the program places a great deal of emphasis on the rear delts. Then roll the bar back toward the throat while raising the elbows upward and press up.
Stick to it for 4wks minimum as outlined and you will gain strength that is there to stay this is not a peaking program its a keeping program. Here is what a typical 12-week peaking cycle might look like. How the Bench Press Program Works.
Its not uncommon with this program to see a 20-50 pound increase in a lifters bench press over a 16-week training period. Day 3 Upper Body Bench Press The bench press will be the main focus here with a few variations. You will move to a.
This means if you compete in powerlifting raw you should train bench press to the same conditions you will do them in a meet. The first 8 weeks workouts. Then 315 18 365 14 315 17.
Utilization of leg drive Bar is squeezed weight is settled on the lats On the descent the bar is pulled apart and lowered controllably with the lats. I would also venture to say that equipped bench pressing is 60 strength 20 technique and 20 skill. Press straight-bar triceps extensions or football bar extensions3-6 reps per set working up as heavy as possible on that particular day.
To cover the basics though whether you bench press raw or in gear there are a few quality things you will notice that must happen to be a successful strong bencher. This bench press program is broken up into 3 segments. 495 18 405 112 315 120.
Josh typically organizes his bench press programs as 12-week peaking cycles. Rounded off weight values to the nearest 5 to clean the spreadsheet up. The Westside Method also known as the Conjugate Method is a program that is often times misunderstood in the raw powerlifting realm.
3 x 10-15 reps 3-minute rest Day 4 Rest. Working from 90 of. 135 225 1 set of each 15 reps.
Weeks 3-4 Transition period. The program is very basic but its proven. Similarly if you compete in single-ply or multi-ply you should bench in the shirt for roughly 70 of your bench pressing.
The following workouts are to be completed 36-48 hours apart. You can also do dumbbell extensions lowering then to the upper chest as the elbows stay out to the sides. Sling Shot Bench Press Program Overview As I mentioned earlier the program follows a pretty standard linear periodization for the raw bench press.
Brad Gillingham 12 Week Bench Press Program. Then 495 16 585 13 635 22 495 111.
