Just another Saturday in the gym at Elite FTS. A Chest and Back workout day with Dave Tate, John Meadows, and Doc. Nice selection of exercises. Incline dumbbell bench press, flat bench flys with chains, dips, bench press variations, reverse flys and one arm barbell rows. I really like the bench press / fly with the […]
Jim Wendler posted a 5/3/1 variation for a beginners percentages are 90% of your max and working up 3 days a week, full body strength program 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) […]
Joey Smith from the Diesel Crew has a nice 20 minute Bench Press Warm-up Routing to share. You can download / print the complete description as pdf here. Wave 1DB Int / Ext Rotation to Press, 1×20Foam Rolling Upper Back, Triceps, 30 sec per areaT-‐bar Retractions, 1×10 Repeat 2X Wave 2 Band Shoulder Stretches with Ext Rot, […]
Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]
Update: Here is a Spreadsheet that generates your complete SS Routine including the warm-up sets. Found this Starting Strength Warm-Up Calculator Spreadsheet.Of course it’s not just applicable to Starting Strength, but for every lifting workout. Instructions1) Follow the link.2) Select the “File” button in the left hand corner.3) From the drop-down menu select “Copy spreadsheet.”4) Click “OK” […]
Just as he did for the Deadlift, Mike Robertson put together a nice article about the Bench Press, covering everything you should know about the move.
Hre is a great read with lots of valuable information. In Iron Evolution: Phase 5 – Westside Barbell, Technique, Dave Tate talks about the importance of technique in powerlifting. A lot of people downplay the importance of technique, but wrongly so. He explains how he performed the Squat, Bench Press and Deadlift prior to joining […]
Mehdi from StrongLifts has 4 quick tips for 4 lifts. 1. Squats: Arch Your Back2. Deadlifts: Relax Your Upper-back3. Bench Press: Widen Your Stance4. Press: Get Under The Bar