FREE Power Workout Routines
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Powerlifting Bench Press Techniques
This routine is very
similar to the beginner's bench routine. The number of reps have been
decreased and I would encourage lifters to concentrate on maximal bar
speed as you come up from your squat. It is also important to note that
all squats should be performed as box squats at or below parallel. If
you have questions on box squats, please feel free to contact me at
1-4 (TWICE PER WEEK)
Week 1 5 SETS X 5 REPS 60% of 1 rep max
Week 2 5 SETS X 5 REPS 62.5%
Week 3 5 SETS X 5 REPS 65%
Week 4 5 SETS X 5 REPS 67.5%
**Pause on the box and then explode. Keep the weight under control and do not let the weight bounce on you shoulders at the top. If you are producing that much bar speed, increase the weight until the bar speed is still high, but not enough to throw the bar.
** On day 2, always work your way up to the 1 rep sets using 3 to 4 sets of lower weight for 2-3 reps, increasing the weight with each set.
**On the 9th week take day 1 off and find a new 1 rep max on day 2. You can repeat this cycle or try a new workout at the beginning of the next week.