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Rich Daniel's Record Breaking
Powerlifting Bench Press Techniques
As Submitted by:
would like to share with your readers how I achieved a Florida state record.
I was born in Orlando, Florida. I have been training for 14 years now.
I have competed at 198 pounds and as low as 165. I currently hold the
state record with a deadlift of 515@160 and have actually locked 530.
I have only competed twice in deadlift and broke the state record in my
second competition. My best bench press in a double poly is 425 @ 165.
I am ranked in the top10 by monstermuscle magazine, top 20 by the American
Powerlifting Association, and in the top 100 in the United States. I have
always felt that I had a good bench, but when I trained for my first deadlift
contest I learned a lot. My training is a mixture of Westside Barbell
and old school techniques. My workout is as follows:
Box Squats-8 doubles w50%
Glute Ham Raises
One other assistance move (front squat, leg press, hack squats, barbell
lunges, then calves)
We pull a light sled - 4 trips for recovery
Reverse-hypers, abs(standing abs,kneeling abs,etc)
Sled-60% of what we pulled tuesday
Abs (this time either leg raises w/chain,decline w/ plate behind your
head,spread eagle situp)
Goodmornings, Pullthroughs,and either Back Extensions or Reverse Hypers
We don't do any regular deadlifts between meets. We do speed deads every
4 weeks only. We use 60% for s singles, 45 second rest. We do these standing
on 2-2x6 boards. This is the exact program I used to break the state record
with no previous deadlift training. I am also currently preparing for
a bench meet with a record in mind. I will write about my bench press
training in a future article.
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