Tagged: Bench Press

West of Westside

Westside barbell is without a doubt the most followed training method in powerlifting. However, some are of the opinion that it isn’t optimal, at least for raw lifters. The constant variation of the main lifts doesn’t make a whole lot of sense, and one could definitely make an argument against it. From what I have been able to observe in medium to advanced RAW lifters, one should emphasize skill (practicing the full lifts as often as possible) instead of constant variation (not to mention the improbability of finding a gym with boards, chains, elastic bands and so on). You could achieve similar or better results with something like DUP (Daily Undulating Periodization), where you change the rep schemes every day but for the most part stick to the same lifts, adjusting the ratio of power/strength/hypertrophy accordingly. Continue reading

ANDERSON POWERLIFTING WRIST WRAPS REVIEW

My old wrist wraps had let me down a couple of times while doing heavy bench presses, so I decided to buy new ones before I guillotine myself. After a few google searches and reviews, I was recommended the  36″ Anderson Powerlifting KLA 4000. If I was going to buy wrist wraps, I rather buy the best ones in the world. I had been told that these are the sturdiest wrist wraps in the world and that they provide the most support of any wraps ever made.

kla-4000-36inch-wrist-wrap-2T Continue reading

Smolov Junior

Smolov Junior is one of the most popular strength programs out there. It is mainly applied to the Bench Press, but it can be used successfully with other lifts too, like the squat or the deadlift. Lasting only 3 weeks, it’s meant to peak your 1RM at the end of it. You will be benching 4 times a week, and you will be adding around 5 kg every week depending on how you feel. The best advice I can give, as usual with these tough programs, is to enter a conservative 1RM, not your all time best lift but a number that you could bench on any given day. That way you will be able to get stronger without failing in the middle of the process. Remember to stretch properly and keep the rotator cuff strong. And don’t use bodybuilding bench form or you will be screaming for a pec tear. If you do it right, this is probably one of the bests programs out there for bench press peaking.

Download the routine here: Smolov Jr (bench,dead etc)

 (Disclaimer: Have in mind that these routines are generic. Adjust to the needs and characteristics of the individual)

Bench press

Madcow advanced routine

Here’s the advanced version of the Madcow strength routine. Use only if you have been lifting for 3-4 years, otherwise you better stick to the novice and intermediate versions: you will progress faster with them. Hit me up for any questions!

You can download the spreadsheet here: 5X5 MADCOW ADVANCED 

 (Disclaimer: Have in mind that these routines are generic. Adjust to the needs and characteristics of the individual)

big-powerlifter

STARTING STRENGTH: RIPPETOE NOVICE ROUTINE

This routine from Mark Rippetoe’s book is one of the most well-known programs for a reason. It’s meant for people that have been training less than 1-2 years or those who have only done bodybuilding split type routines. Even if your goal is body composition and not strength, once you develop your strength with this routine and return to higher rep ranges you will experience some serious growth. Besides, it’s a good way to teach beginners the main lifts, gaining lots of strength while mastering perfect form. It is one of the most well-known routines for a reason:

Mark Rippetoe’s “Starting Strength” Novice Routine:

Workout A

3×5 Squat

3×5 Bench Press

1×5 Deadlift

 Workout B

3×5 Squat

3×5 Overhead Press

3×5 Pendlay Row

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Power cleans can be done instead of Pendlay row, depending on your goals. If you have any question, just drop me an email or a comment.

You can download the spreadsheet here: Rippetoe Novice Strength Routine

 (Disclaimer: Have in mind that these routines are generic. Adjust to the needs and characteristics of the individual)

MACENKO BENCH PROGRAM

From now on, I’ll be posting strength and hypertrophy routines that I’ve had good results with. Today I’m going to show you a specialized routine for bench press, the Macenko Bench Routine. After these 8 weeks, hit a new personal record and enjoy the gains!

 (Disclaimer: Have in mind that these routines are generic. Adjust to the needs and characteristics of the individual)

* Week 1

Monday Thursday
60% of max x 8 reps 60% of max x 8 reps
75% of max x 6 reps 75% of max x 6 reps
80% of max x 4 sets of 5 reps 80% of max x 3 sets of 5 reps
75% of max x 5 reps 75% of max x 5 reps
75% of max x 5 reps

* Week 2 Continue reading