Raw Bench Press Program

After the main bench press work three superset clusters are done. Josh typically organizes his bench press programs as 12-week peaking cycles.

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Then 495 16 585 13 635 22 495 111.

Raw bench press program. 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. Here is what a typical 12-week peaking cycle might look like. The key is to start with an accurate max.

5 x 5-6 reps 4-5 minute rest Incline Dumbbell bench press. These are obviously just guesses but it gives you a glimpse into what you need to work on for each bench press. How the Bench Press Program Works.

4 x 5-6 reps 4-5 minute rest Straight bar tricep pushdowns. Day 3 Upper Body Bench Press The bench press will be the main focus here with a few variations. 5 x 5-6 reps 4-5 minute rest Neutral-grip dumbbell bench press.

After benching choose a bar triceps exerciseJM. Using rough numbers I would say that raw bench pressing is 85 strength 10 technique and 5 skill. Brad Gillingham 12 Week Bench Press Program.

Often lifters overestimate their max or use a number they were previously capable of. You will move to a. Weeks 3-4 Transition period.

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. Its essential to use a current true max thats obtained using proper form. This explains why the program places a great deal of emphasis on the rear delts.

Press is a 75 extension and 25 bench. 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. 125 bw 115 plus 90lbs 113 plus 180lbs 19 plus 225lbs.

Its not uncommon with this program to see a 20-50 pound increase in a lifters bench press over a 16-week training period. 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.

Rounded off weight values to the nearest 5 to clean the spreadsheet up. Weeks 1-2 Rep Work. 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.

I would also venture to say that equipped bench pressing is 60 strength 20 technique and 20 skill. 135 225 1 set of each 15 reps. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week.

Paused bench 2-3 top sets 3-6 reps heavier each week Speed Bench 4-6 sets 3-4 reps heavier each week. This bench press program is broken up into 3 segments. 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.

Sling Shot Bench Press Program Overview As I mentioned earlier the program follows a pretty standard linear periodization for the raw bench press. You can also do dumbbell extensions lowering then to the upper chest as the elbows stay out to the sides. The program is very basic but its proven.

Press straight-bar triceps extensions or football bar extensions3-6 reps per set working up as heavy as possible on that particular day. There are countless ways to write a program that will. Similarly if you compete in single-ply or multi-ply you should bench in the shirt for roughly 70 of your bench pressing.

Then roll the bar back toward the throat while raising the elbows upward and press up. 135 225 315 all 1 set of each 20 reps. 495 18 405 112 315 120.

Sling Shot work is incorporated as heavy triples or heavy singles after the raw bench press work. 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. 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.

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. To perform lay flat and lower the bar straight down over the upper chest using a close grip. The following workouts are to be completed 36-48 hours apart.

This means if you compete in powerlifting raw you should train bench press to the same conditions you will do them in a meet. Then 315 18 365 14 315 17. 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.

When youre ready to test your max after 4wks rest at least 4 full days after your last bench session. The first 8 weeks workouts. 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.

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. Working from 90 of.

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