If you want to bring up your bench press, try a cycle of Smolov Jr. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via this Smolov Jr. Bench Report by a redditor
Mick King 235 kg Bench Press at 62 Years
April 7, 2012 By Leave a Comment
Here is some bench press motivation. Mick King with a 235 kg Bench Press at 62 Years. Also at 60 years of age he did 240 kg
“Programs Work” – Experiences with a Year on 5/3/1
April 5, 2012 By Leave a Comment
Gabe from “A Year on Wendler’s 5/3/1″ put up his final post. I have been following his blog since mid 2011. He documented his progress following 5/3/1 (intermixed with a cycle of smolov for squats and smolov jr. for bench). And it was fun to see and learn how he approached / adjusted the program. His [...]
Eric Spoto 17 Reps 210 lbs Dumbbell Bench Press
April 3, 2012 By Leave a Comment
Previously mentioned lifter Eric Spoto does 17 reps of Dumbbell Bench Press with 210 lbs. I guess once you hit 200+ lbs dumbbells for reps you get to choose the golden ones.
Speed, Dynamic Efforts & Accommodating Resistance
March 26, 2012 By Leave a Comment
Shane Sweatt and Laura Phelps-Sweatt talk about how the Westside Speed & Dynamic Efforts Days work. Something you already saw Louie Simmons explaining here. Basic Outline: 3 week wave, one bar, one movement next week cambered,front squat, safety , regular… 0.8m/s to 1m/s bar speed Wave percentages ofer 3 week period: week 1 50% 12×2 based [...]
