Programming RSS

Exercises, Programming -

Tempo bench press is something I like to program the first 1-6 weeks after a meet, or as a way to get a lifter to work on control. Since the most muscle breakdown occurs on that eccentric/downward phase, it's a great opportunity to build some muscleThe tempo I most often use with my athletes is 5:1:0. That is a 5 sec eccentric, 1 sec pause, and an explosive press upwards. I also accompany this with a long holdAgain, a great opportunity to break down muscle, increase time under tension, and work on controlNo matter what variation or what rep scheme,...

Read more

How To, Programming -

I'm going to start this with a disclaimer. These milestone videos relate more to the average trainee. Everyone's path to these numbers are going to look a lot different but this is general progressive advice. This is a carry on of our how to bench 225 and 315 articlesI'd consider this an advanced level. There are some lifters who might never capture a 405 lb raw bench. The progressions you'll hear me talk about here are more advanced concepts.Some things to consider. At these higher levels, it's a great idea to have a coach. Programming has to become specific and...

Read more

Bench Press Technique, Misc., Programming -

We have to look at the big components that go into training successfully to really dissect where you might be going wrong or could look to make improvements.Technique You may be stuck doing the same thing over and over and hoping to see different results. If you've had the same technical issue, it's time to find ways to change it, not just put it on the back burner. That may require you taking a step back in how much you can lift to make the necessary adjustmentsEither that or you know what you need to do, you're just not sure...

Read more

Misc., Programming -

  The touch and go bench may be holding you back! I know how a lot of lifters think... "I'll just continue training how I've been, see my numbers increase, at the meet I'll be fine" Not the mentality you want to fall into! I'd much rather make training feel like hell for a lifter so the meet is the easy part! That includes, pausing everything!The pause isn't just a way to challenge you and standardize the bench in competition, but it's a unique training effect that you need to, well... train!The pause is an isometric contraction at chest level....

Read more

Bench Press Technique, How To, Programming -

315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. It's many lifters biggest bench milestone markerTo achieve 315, a template program will work, BUT modifications need to be made. You might not need an entirely individualized program but you do need to make unique changes for you in particular to reach this goal fasterAs the case with 225, accessory work alone won't get the job done. GPP work is awesome but you need to bench press specifically. Variations of the movement need to...

Read more