West Side Bench Press Training

West Side Bench Press Training

Philosophy -
i) For power lifters.
ii) Focusing on strength and hypertrophy
iii) Split your power lifting exercises into 2 days, one for power (max out) and one for speed.

Strategy - 
i) Two bench press days - Speed and Max Out
ii) Speed bench press day - use 60% of your one rep max for 8 sets of 3 reps (Do these reps as fast as possible - explode up. You can vary your grip. Rest periods of 40-60s).
iii) Max out - pyramid-up 4 sets with the last set benching your heaviest for as many reps as you can. In my case it works out with reps 10, 8 , 5, 2. (Few minutes rest between sets).
iv) Build strong triceps and lats

StrengthTrainingChronicles Implementation -

Day 1 (MAX OUT) -

1) Lat pull down (Strong lats are essential in support for benching)
2) Bench - Max out (pyramid up)
3) Inclined bench (about 50-60% of your 1 rep max flat bench press, pyramid up to failure)
4) Triceps - one arm cable extension  (Build strong triceps - key muscle for benching)
5) Biceps - one arm cable pulley (effective biceps training)
6) Shoulder press (a key bench press ingredient)
7) Lower Back and abs (strengthening the core)

Day 2 (SPEED)  -

1) Row light (Lat attack)
2) Speed bench (8 sets of 3 reps at 60% of 1RM. [Grip - 3 sets close (2" in from competition grip), 3 sets med (2" outside of competition grip), 2 sets competition grip])
3) Hack squats (good support for a strong bench)
4) Triceps press down (Build strong triceps - key muscle for benching)
5) Barbell biceps curls (effective biceps training)
6) Lower Back and abs (strengthening the core)


Famous athletes who use this training - Ryan Kennelly, Ken Lain