OSM 1.3 DOUBLE PR SMASHING DAY

POWER CLEAN
77.5KG x3 PR
80.0KG x2 NOT PRETTY PR

10.5CM PLATE BLOCK PULL
197.5 2x1 PR

FRONT SQUAT
67.5 3x5

Ab Pulldown
2x10
1x20

OSM 1.1 : Nose Bleed SQUATS

OSM = Old School Methods
cuz im going back old school style.

A2G PAUSE SQUAT
137.5 x2

A2G SQUAT
97.5 3x10

GHR
3x10

Abs

BARBELL COMPLEX
25.0 DID NOT SURVIVE
-------------------------
Definitely 1-2 more reps left in the tank for the pause squats but don't know why i didn't go for it. I must have wimped out.
125kg for reps next week is definitely on the cards.

WEEK 4.3 + 4.4

Week 4.3
DEFICIT DEADLIFT
160.0 3x2

PAUSE SQUAT
97.5 4x5
107.5 1x5+1
-----

Week 4.4
POWER CLEAN AND PRESS
57.5 2X3

POWER CLEAN
72.5 5X1

ONE ARM DB SHOULDER PRESS
25.0 3X10

DB PULL OVER
27.5 3X8

DB OVERHEAD EXTENSION
17.5 3X10

LAT PULLDOWN
90.0 3X10

CURLS

WEEK 4.1 SQUAT DAY

Close Stance Squat
150.0 x1, 1

Front Squat
77.5 x10, x8, x8

Deficit Deadlift
160.0 x2
140.0 x3

Abs

------

Lessons learnt:
Box squat made my squat drop. I DONT KNOW WHY! But I lost my tightness at the bottom. 150.0 came up really slow from the hole. I don't know whats wrong. But I will probably ditch box squats for now. One reason box squat failed me could be that the height was higher in comparison to my regular squat. Then again, I squatted close stance today, so that could be why.

I will move front squats to Day 3 of each training cycle. Will do deficit deadlifts right after squatting.

220kg deadlift
200kg squat
120kg bench

here i come.

Preparatory Week 1.2 Bench

Incline Bench
67.5 x3
72.5 x1, x2F

DB Bench
22.5 3x10

Overhead Tricep Extensions
22.5 3x10

DB Rows
40.0 x15

BB Shrug
140.0 x cant remember

Close Grip Pulldown
105.0 x cant remember


--------

I dont care. Im going back to old school style.

Preparatory Week 1.1 Deadlift

Actually wasn't meant to go heavy but inspired by Konstantinov.



Anyway...

DEADLIFT
187.5 x1 PR

CLOSE STANCE SQUAT
97.5 4x5, x10, x5

Glute Ham Raise
4x10

Abs

---
Starting to feel better now. Setup for 187.5kg pull could have been better, but still did it nonetheless. Fuck, shoulda been 200kg now though.

WEEK 3.4 DE BENCH

TRAIN LIKE A BODYBUILDER!!!!!

Speed Bench
57.5 8x3

DB Bench
25.0 3x10

Overhead Tricep Extension
25.0 3x10

DB Pull throughs
20.0 3x10

Side Lateral Raise
10.0 3x10

Front Raise
15.0 3x10

Face Pull
45.0 3x10

BB Rows
37.5 3x10

WEEK 3.3 DE/RE SQUAT

Low Box Squat
137.5 x5
77.5 x plenty

SLDL
117.5 2x5
100.0 1x10

BB Rows
80.0 x8
60.0 3x10

Shrugs
35.0 2x20

Abs

GHR


DONE

WEEK 3.2 ME BENCH

ME INCLINE BENCH
77.5 x1
80.0 x1F

CGBP
67.5 x8,5,3

Cable Flyes
30.0 3x10

Barbell Rows
77.5 x8

Abs
Various


erm.....

WEEK 3.1 ME DEADLIFT

Sumo Deadlift
190.0 x1PR
195.0 x1F

Good Morning
97.5 2x3

Close Stance High Bar Squats
77.5 2x10

Weighted Sit up
10.0 3x10

Didn't feel too impressed even tho I had a new 10KG PR on the sumo deadlift. Was a struggle, dont think it counted as I think I did not lock it out. Was a few inches away from standing upright. 200KG deadlift is still far within reach, but should get there in 4 weeks.

WEEK 2.4 RE BENCH

Today sorta went like this...

RE BENCH
67.5 5x2
87.5 x1 PR

couldn't do close grip bench cuz someone was waiting... so...

DB JM PRESS
12.5 x8

then some fucker stole my bench

T Bar rows
75.0 x5

Chest Supported Row
60.0 x 10,multiple sets

JM Press, again
17.5 2x8
this felt like i was going to rip the ligaments in my elbow apart.

Shrugs

DB Curl like a warrior.

done.

My training to come will be more organized, I promise!!

WEEK 2.3 DE SQUAT

SPEED BOX SQUAT
85.0 8x3

GOOD MORNING
100.0 x2

ROMANIAN DEADLIFT
100.0 x5,8

DEFICIT DEADLIFT
140.0 x1
160.0 x1F

BULGARIAN SPLIT SQUAT
17.5 3x15

Today; failure, both in planning and achieving target for good morning. I will need to sort this out. Must remember to push the hips back. Maybe that was why I thought I was going to snap my back! Or maybe it was too heavy.

Last week the bulgarian split squats felt easy. This week, same weight just more reps felt like I WAS GOING TO DIE. Pushed through 3 sets of 15 anyway. Nearly died.

DAY 2.2 ME BENCH

Incline Bench
Don't remember my reps, worked up to 77.5x1 all time PR. Missed 82.5.

DB Bench
22.5 3x10

DB Shoulder Press
17.5 2x10

BB Rows
57.5 2x10

Chest Supported Rows
55kg 4x6

DB shrugs
32.5 2x10

Abs

My training is so ERRATIC!

Review: So Far

There are a few points I picked up since starting the Conjugate Method for the past 7 days.

#1 Planning is key
I need to plan out my workouts properly, and not go in and do stupid shit for 1.5 hour and get out. ME/DE movements are okay but I need more planning on assistance workouts.

#2 Recovery
I cannot recover from the Mon/Tue/Fri/Sat workouts. I will switch back to 3x a week M/W/F. Should give ample time for recovery.

#3 Intensity
I do not know how to go about doing this yet, but will read up more. I need to regulate my intensity so I don't burn out mid cycle.

Eyes on the prize
220KG DEADLIFT, currently 180
180KG SQUAT, currently 160
100KG BENCH, currently 85

Still very very far away from my goals. Will get there soon.

WEEK 2.1 ME SQUAT/DEADLIFT

All figures in KG.

3 Block Pull,
17.5 x a ton
67.5 x a ton
87.5 2x5
107.5 x5
127.5 x3
147.5 x1
167.5 x1
177.5 x1
187.5 x1
192.5 x1F

Close Stance Box Squat; below parallel
100.0 3x5

Abs
Various

Each block = 3.5CM
Was just so shot after deadlifts and squats.

WEEK 1, DAY 4 DE BENCH

All figures in KG.

DE Bench Wide Grip
17.5 x a ton
27.5 2 x aton
42.5 8x3
77.5 x1

DB Shoulder Press
15.0 x10
17.5 3x10

DB Overhead Extension
17.5 3x10

Chest Supported Row
45.0 3x10

Lat Pulldown
86.0 2x10

DB Shrugs
35.0 x10
32.5 x10

#1 - Need to stop working up to heavy on DE day. Must preserve energy for ME day.
#2 - May need to lower volume.

WEEK 1, DAY 3 DE SQUAT

All figures in KG

Back Squat
17.5 x a ton
37.5 x a ton

DE Box Squat, below parallel
37.5 x 5
57.5 x 3
67.5 x 3
80.0 8x3
100.0 x 1
120.0 x 2

Close Stance Box Squat. below Parallel
60.0 2x5

Ab Work
Various

Overestimated my percentages for box squat today. Need to lower the weight next session to get more speed off the box. Did a 120kg box squat after, just to get used to a lower box height. Felt good. Will try to go even lower.

WEEK 1, DAY 2 ME BENCH

All figures in KG.

ME Bench, Wide Grip
17.5 x a ton
37.5 x 8
57.5 x 5
67.5 x 1
75.0 x 1
80.0 x 1
85.0 x 1 PR
90.0 x 1F
80.0 x 1, 1F

Close Grip Bench Press
60.0 x 10, 6, 3

Dumbell JM Press
12.5 3x10

Dumbell Side Raise
3x10

Barbell Rows
47.5 3x10

Dumbell Rows
35.0 2x10

Pretty disappointed that I missed the 90KG bench, but its okay. I still got to check my set up. When my friend handed the bar to me after the lift off, I kind of lost a bit of tightness. Tightness on the bench is a big problem for me. I need more work on my lats and triceps still. Pretty appalled with the weakness of my triceps.

9 WEEK BASIC TRAINING PROGRAM

This is worth looking at.

9 Week Basic Training Program
Dave Tate



This is an old program I wrote some time ago for many of my clients who were just getting into this type of training. This program does not use chains or bands because we did not use them at the time. I still use it as an introduction training program.

Week 1

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep


Week 2

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


Week 3

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raises: 3 sets of 8 reps using the small strap
Reverse Hypers : 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Lying Barbell Tricep Extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps


Week 4

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps


Week 5

Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated Dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps



Week 6


Day 1 (max effort squat day)
Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Partial Deadlifts: 3 sets of 20 reps
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10
Seated dumbbell Cleans: 4 sets of 8
Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 5 sets of 8 reps
Chest supported Rows: 4 sets of 8 reps
Glute Ham Raise: 3 sets of 6 reps
Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Close Grip Bench Press: work up to 2 sets of 3
One Arm Dumbbell Extensions: 3 sets of 10
Front Plate Raises: 3 sets of 10 reps


Week 7

Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps






Week 8


Day 1 (max effort squat day)
Good Morning Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max
Glute Ham Raise: 5 sets of 5 reps
Lunges: 4 sets of 10 reps (each leg)
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps


Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated dumbbell Shoulder Press: 5 sets 10 reps
Incline Barbell Tricep Extensions: 5 sets 6 reps
face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)
Reverse Hypers: 4 sets 8 reps
Pull Downs: 3 sets 8 reps
Glute Ham Raise: 4 sets 15 reps


Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)
Dumbbell Tricep Extensions: 4 sets of 6 reps
Reverse Grip Push Downs: 3 sets of 15 reps
Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pull Down Abs: 5 sets 10 reps



Week 9

Day 1 (max day) near end of week
Box Squat: work up to a 1 rep max
Bench Press: work up to a 1 rep max

* These maxes will be used as the 1RM for the next eight week cycle

SOURCE: http://www.elitefts.com/documents/9week-training-program.htm

WEEK 1, DAY 1 ME SQUAT

All figures in KG

ME BOX SQUAT, below parallel
37.5 x 8
57.5 x 5
77.5 x 3
97.5 x 3
117.5 x 1
127.5 x 1
137.5 x 1 PR
147.5 x 1 PR
155.0 x 1F
130 x 1

Good Morning
80.0 3x8

Paused A2G Squat
80.0 3x5

Stiff Leg Deadlift
47.5 3x8

Abs


I need to plan properly what to do for assistance and not do whatever I feel like doing. Overall today went well, but 155KG failed box squat still fucks with me.

12 Steps to a Bigger Bench

12 Steps to a Bigger Bench
by Dave Tate
www.testosterone.net

1 – Train the Triceps
Years ago, if you had asked Larry Pacifico how to get a big bench, he'd have told you to train the triceps. This same advice applies today. This doesn't mean doing set after set of pushdowns, kickbacks, and other so-called "shaping" exercises. Training your triceps for a big bench has to involve heavy extensions and close-grip pressing movements such as close-grip flat and incline bench presses, close-grip board presses, and JM presses.

Various barbell and dumbbell extensions should also be staples of your training program. Don't let anyone try to tell you the bench press is about pec strength. These people don't know the correct way to bench and are setting you up for a short pressing career with sub-par weights. I just read an article in one of the major muscle magazines by one of these authors on how to increase your bench press. The advice given was to train your pecs with crossovers and flies and your bench will go up! This, along with many other points, made me wonder how this article ever got published or better yet, how much the author himself could bench.

I believe articles should go under a peer review board before they get printed. I'd like many of my peers to review these authors in the gym or better yet on the bench to see how much they really know. Bottom line: Train the triceps!

2 – Keep your shoulder blades pulled together and tight.
This is a very important and often overlooked aspect of great bench pressing. While pressing you have to create the most stable environment possible. This can't be done if most of your shoulder blades are off the bench. The bench is only so wide and we can't change this, but we can change how we position ourselves on the bench.

When you pull your shoulder blades together you're creating a tighter, more stable surface from which to press. This is because more of your body is in contact with the bench. The tightness of your upper back also contributes. These techniques also change the distance the bar will have to travel. The key to pressing big weight is to press the shortest distance possible.

3 – Keep the pressure on your upper back and traps.
This is another misunderstood aspect of pressing. You want the pressure around the supporting muscles. This is accomplished by driving your feet into the floor, thereby driving your body into the bench. Try this: Lie on the bench and line up so your eyes are four inches in front of the bar (toward your feet). Now using your legs, drive yourself into the bench to put pressure on the upper back and traps. Your eyes should now be even with the bar. This is the same pressure that needs to be applied while pushing the barbell.

4 – Push the bar in a straight line.
Try to push the bar toward your feet. The shortest distance between two points is a straight line, right? Then why in the world would some coaches advocate pressing in a "J" line toward the rack? If I were to bench the way most trainers are advocating (with my elbows out, bringing the bar down to the chest and pressing toward the rack) my barbell travel distance would be 16 inches. Now, if I pull my shoulder blades together, tuck my chin and elbows, and bring the bar to my upper abdominals or lower chest, then my pressing distance is only 6.5 inches. Now which would you prefer? If you want to push up a bar-bending load of plates, you'd choose the shorter distance.

Here's another important aspect of pressing in this style. By keeping your shoulder blades together and your chin and elbows tucked, you'll have less shoulder rotation when compared to the J-line method of pressing. This is easy to see by watching how low the elbows drop in the bottom part of the press when the barbell is on the chest. With the elbows out, most everyone's elbows are far lower than the bench. This creates a tremendous amount of shoulder rotation and strain.

Now try the same thing with the elbows tucked and shoulder blades together while bringing the barbell to your upper abdominals. For most people, the elbows are usually no lower than the bench. Less shoulder rotation equals less strain on the shoulder joint. This means pressing bigger weights for many more years. I've always been amazed at trainers that suggest only doing the top half of the bench press, i.e. stopping when the upper arms are parallel to the floor. This is done to avoid the excess shoulder rotation. All they have to do is teach their clients the proper way to bench in the first place!

5 – Keep the elbows tucked and the bar directly over the wrists and elbows.
This is probably the most important aspect of great pressing technique. The elbows must remain tucked to keep the bar in a straight line as explained above. Keeping the elbows tucked will also allow lifters to use their lats to drive the bar off the chest. Football players are taught to drive their opponents with their elbows tucked, then explode through. This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position.

The most important aspect of this is to keep the barbell in a direct line with the elbow. If the barbell is behind the elbow toward the head, then the arm position becomes similar to an extension, not a press.

6 – Bring the bar low on your chest or upper abdominals.
This is the only way you can maintain the "barbell to elbow" position as described above. You may have heard the advice, "Bring it low" at almost every powerlifting competition. This is the reason why. Once again, the barbell must travel in a straight line.

7 – Fill your belly with air and hold it.
For maximum attempts and sets under three reps, you must try to hold your air. Everyone must learn to breathe from their bellies and not their chests. If you stand in front of the mirror and take a deep breath, your shoulders shouldn't rise. If they do you're breathing the air into your chest, not your belly. Greater stability can be achieved in all the lifts when you learn how to pull air into the belly. Try to expand and fill the belly with as much air as possible and hold it. If you breathe out during a maximum attempt, the body structure will change slightly, thus changing the groove in which the barbell is traveling.

8 – Train with compensatory acceleration.
Push the bar with maximal force. Whatever weight you're trying to push, be it 40% or 100% of your max, you must learn to apply 100% of the force to the barbell. If you can bench 500 pounds and are training with 300 pounds, you must then apply 500 pounds of force to the 300-pound barbell. This is known as compensatory acceleration and it can help you break through sticking points.

These sticking points are known as your "mini maxes," or the points at which you miss the lift or the barbell begins to slip out of the groove. Many times I'm asked what to do if the barbell gets stuck four to five inches off the chest. Everybody wants to know what exercise will help them strengthen this area or what body part is holding them back. Many times it isn't what you do to strengthen the area where it sticks, but what you can do to build more acceleration in the area before the mini max. If you can get the bar moving with more force then there won't be a sticking point. Instead, you'll blast right through it. Compensatory acceleration will help you do this.

9 – Squeeze the barbell and try to pull the bar apart!
Regardless of the lift, you have to keep your body as tight as Monica Brant's behind. You'll never lift big weights if you're in a relaxed physical state while under the barbell. The best way to get the body tight is by squeezing the bar. We've also found that if you try to pull the bar apart or "break the bar," the triceps seem to become more activated.

10 – Devote one day per week to dynamic-effort training.
According to Vladimir Zatsiorsinsky in his text Science and Practice of Strength Training, there are three ways to increase muscle tension. These three methods include the dynamic-effort method, the maximal-effort method, and the repetition method. Most training programs being practiced in the US today only utilize one or two of these methods. It's important, however, to use all three.

The bench press should be trained using the dynamic-effort method. This method is best defined as training with sub-maximal weights (45 to 60%) at maximal velocities. The key to this method is bar speed. Percentage training can be very deceiving. The reason for this is because lifters at higher levels have better motor control and recruit more muscle than a less experienced lifter.

For example, the maximal amount of muscle you could possibility recruit is 100%. Now, the advanced lifter ­ after years of teaching his nervous system to be efficient ­ may be able to recruit 70 to 80% of muscle fibers, while the intermediate might be able to recruit only 50%. Thus, the advanced lifter would need less percent weight than the intermediate. This is one of the reasons why an advanced lifter squatting 80% of his max for 10 reps would kill himself while a beginner could do it all day long.

If you base the training on bar speed, then the percentages are no longer an issue, only a guideline. So how do you know where to start? If you're an intermediate lifter, I suggest you start at 50% of maximal and see how fast you can make it move for three reps. If you can move 20 more pounds with the same speed then use the heavier weight.

Based on years of experience and Primlin's charts for optimal percent training, we've found the best range to be eight sets of three reps. Based on Primlin's research, the optimal range for 70% and less is 12 to 24 repetitions.

We've also found it very beneficial to train the bench using three different grips, all of which are performed within the rings. This may break down into two sets with the pinky fingers on the rings, three sets with three fingers from the smooth area of the bar and three sets with one finger from the smooth area.

11 – Devote one day per week to maximal-effort training.
For the second bench day of the week (72 hours after the dynamic day) you should concentrate on the maximal-effort method. This is best defined as lifting maximal weights (90% to 100%) for one to three reps. This is one of the best methods to develop maximal strength. The key here is to strain. The downfall is you can't train above 90% for longer than three weeks without having adverse effects.

Try performing a max bench press every week for four or five weeks. You'll see you may progress for the first two, maybe three weeks, then your progress will halt and begin to work its way backward. We've combated this by switching up the maximal-effort exercises. We rotate maximal-effort movements such as the close-grip incline press, board press, floor press, and close-grip flat press. These exercises are all specific to bench pressing and all have a very high carryover value.

12 – Train the lats on the same plane as the bench.
I'm talking about the horizontal plane here. In other words, you must perform rows, rows, and more rows. "If you want to bench big then you need to train the lats." I've heard both George Hilbert and Kenny Patterson say this for years when asked about increasing the bench press. When you bench you're on a horizontal plane. So would it make sense from a balance perspective to train the lats with pulldowns, which are on a vertical plane? Nope. Stick to the barbell row if you want a big bench.



SOURCE: http://www.criticalbench.com/benchpressarticles8.htm

Dave Tate properly outlines how a beginner should prep for a meet

Week 0; Day 3

The last week of deloading. Will go all out again this coming monday. Did a mistake today for not going light tho, but I felt good.

- Bench Press; wide grip
20KG x a ton
40KG x 5
60KG x 3
70KG x 1
75KG x 1
80KG x 1
85KG x 1, 1

Close Grip Bench Press
57.5KG 3x5

Side Raises

Rear Delt Raise

DB Row 40KG x 10

Face Pulls

Abs

Did a little too much today. But I should be alright. Just gotta eat a ton and sleep like a pig in the weekend.

Pretty surprised how bench press felt so easy today. Bench is my weakest lift. 85KG bench flew up today, but my spotter helped a little because I lost my bar path going up. But it got off my chest really quickly. I reckon more work on delts and triceps would help a ton!

WEEK 0; DAY 2

Day 1 was on Monday, I'm not going to bother posting it up. Week 0 is basically just a deload week before going all out on Week 1. Each week starting next will have 4 days, Monday, Tuesday, Friday and Saturday. I will put in one or a couple of GPP days in there.

Wanted to go light today, but still worked up to above 50%.

- Front Squat 40KG x 5
- Deadlift
- 70KG x5
- 90KG x 5
- 110KG x 5
- 130KG x 1
- Box Squat, parallel; worked up to 130KG x 3

The Box squat could have just been above parallel, I don't know. It doesn't matter anyway, since I've never done box squats properly before I just wanted to test it out today. Will go lower next ME day.

Today's session felt good. Was not straining and the box squat felt easy. But I think it only felt easy because I was reducing my ROM a lot. I usually squat close to A2G. Will add a couple or more inches into the ROM next ME day and we will see how it goes.

TIME TO GET FREAKY UP IN HERE

This blog will record the progress of my journey in the weight room. Hopefully good things can come of this.

For the next 24 weeks, I will be running what is known as the "Conjugate Method". This is the method used by Westside Barbell and Louie Simmons is a big fan.
More info is available here:
Periodization Bible Part II, Dave Tate

Westside Barbell

Its time to get FREAKY up in here.

I've come up with a list of ME exercises to be used.

SQ/DL
Good Mornings
Suspended Good Morning
Seated Good Morning
Front Squat
back Squat
Box Squat
Pin Squat
Snatch Grip Deadlift
Deficit Deadlift
Rack Deadlift
Sumo Deadlift
Conventional Deadlift

BENCH
Close grip bench press
Wide grip bench press
Board Press low-medium-high
Military press
Push Press
Close Grip Incline Bench
Wide Grip Incline Bench
Close Grip Decline Bench
Wide Grip Decline Bench


I currently do not have access to bands and chains so I am not going to use them. No doubt those things are wicked, but I train from a shitty gym so I have to make do with what I have.

Lets see if I can bring my deadlift up to 220kg and above from currently 180kg in the next 24 weeks.



I believe there another good 10-20lbs left in this lift, but that was about 2 months ago, life has happened and I had significantly lost some strength. But we will see.