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has benched over 1000 pounds and some of you may remember his miss at 1015 at I believe the Olympia fracturing his ribs. Here is what he does in training.
"i just don't get wrapped up in my training numbers. i hit what i hit then move on to the next target. i let meet day speak for itself. i know lately hasn't been good. but lessons were learned and a new game plan was drawn. and right now i'm excited how things are progressing. if you want numbers then here you go. bench workout #1 765x10 reps workout #2 785x10 reps the most recent workout on monday, 845x7 reps.
i don't believe in doing any additional shoulder work. you get enough stimulation during bench training. remember this is powerlifting...not bodybuilding. you aren't looking for cannonball delts. the delts are a fragile joint. i stopped doing direct work years ago and my shoulders are healthier than ever. i concentrate on side and rear delt work. rear delts are crucial in developing a big bench. i've seen other lifters talk and reccomend shoulder presses and brag about the weight they do but their bench hasn't moved in eons. always remember this quote"stimulate not annihilate". less is better
as floor presses, i've never liked them. never understood what they were supposed to accomplish. maybe someone else on this forum can offer their opinion on floor presses.
board presses , you should be using board heights that are right about where you are getting stuck on your 1 rep max. i do waves with my boards going from bands ,chains and free weight.
ex;
wk1 with chain 1 set to failure on each board height you use 5-7 reps
wk2 3-5 reps
wk3 2-3 reps
wk4 deload with free weight 2-3 reps
wk5 start over with bands or free weight and repeat above scheme
always remember to vary your resistance and never stay with anything too long. if you do, you risk injury,getting stale.
my favorite exercise for size and strength is close grips and boards. i really feel most people are doing them wrong. they are taking too close of a grip. your hands should be near shoulder width. that's if you take a wide grip. your forearms should be perpendicular to the bar not at a angle.. early on i was utilizing a narrow grip, struggling mightily and not getting stronger. i had chronic sore wrists and forearms. i was fighting my body to perform the movement. i started experimenting with moving my hands out until i reached the grip i use now. during this time, my tri strength increased tenfold. i constantly see people in the gym using too close of a grip and handling barweight a grandmother could handle. i offer my advice and the ones who choose to follow it dramatically saw their weights and strength increase. and their sore wrists and forearms went away.
"i just don't get wrapped up in my training numbers. i hit what i hit then move on to the next target. i let meet day speak for itself. i know lately hasn't been good. but lessons were learned and a new game plan was drawn. and right now i'm excited how things are progressing. if you want numbers then here you go. bench workout #1 765x10 reps workout #2 785x10 reps the most recent workout on monday, 845x7 reps.
i don't believe in doing any additional shoulder work. you get enough stimulation during bench training. remember this is powerlifting...not bodybuilding. you aren't looking for cannonball delts. the delts are a fragile joint. i stopped doing direct work years ago and my shoulders are healthier than ever. i concentrate on side and rear delt work. rear delts are crucial in developing a big bench. i've seen other lifters talk and reccomend shoulder presses and brag about the weight they do but their bench hasn't moved in eons. always remember this quote"stimulate not annihilate". less is better
as floor presses, i've never liked them. never understood what they were supposed to accomplish. maybe someone else on this forum can offer their opinion on floor presses.
board presses , you should be using board heights that are right about where you are getting stuck on your 1 rep max. i do waves with my boards going from bands ,chains and free weight.
ex;
wk1 with chain 1 set to failure on each board height you use 5-7 reps
wk2 3-5 reps
wk3 2-3 reps
wk4 deload with free weight 2-3 reps
wk5 start over with bands or free weight and repeat above scheme
always remember to vary your resistance and never stay with anything too long. if you do, you risk injury,getting stale.
my favorite exercise for size and strength is close grips and boards. i really feel most people are doing them wrong. they are taking too close of a grip. your hands should be near shoulder width. that's if you take a wide grip. your forearms should be perpendicular to the bar not at a angle.. early on i was utilizing a narrow grip, struggling mightily and not getting stronger. i had chronic sore wrists and forearms. i was fighting my body to perform the movement. i started experimenting with moving my hands out until i reached the grip i use now. during this time, my tri strength increased tenfold. i constantly see people in the gym using too close of a grip and handling barweight a grandmother could handle. i offer my advice and the ones who choose to follow it dramatically saw their weights and strength increase. and their sore wrists and forearms went away.
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