You can click right here to watch the training video for Vincents week 5 bench press workout: **Performed at 113% of his projected 1-rep max, *****Performed at 81% of his projected 1-rep max, ****Performed at 70% of his projected 1-rep max, *****Performed at 83% of his projected 1-rep max, **Performed at 93% of his projected 1-rep max, ***Performed at 81% of his projected 1-rep max, ****Performed at 88% of his projected 1-rep max, *****Performed at 68% of his projected 1-rep max, **Performed at 95% of his projected 1-rep max, ****Performed at 93% of his projected 1-rep max, *****Performed at 70% of his projected 1-rep max. 12-Week Program Lifting Chart. I have said it before and Ill say it again: This strategy is often used in combination with a 3 days per week, Many of the best strength coaches and bodybuilding coaches in the world such as, If you respond well to a higher-frequency approach then you definitely want to check out this program. They rank 27th nationally in forcing turnovers, 22nd in offensive rebounding and 58th in 3-point frequency. Here is what the 3 week block of singles might look like: Week 12 would be another deload week and week 13 would be the week of your powerlifting / bench press meet! There is an adjustment that needs to be made, however. Equipped Lifters: The SS is not a substitute for a bench shirt. For example: 1 X 5 @ 75%, 1 X 5 @ 80%, and if that feels good, finish with 1 set of 5 @ 85%. Training to fatigue is not always practical though, so if you were looking to overload the triceps for your lock-out then using boards would be another training tool you could use. Soon after incorporating it on a once per week basis my raw bench climbed to 300 with a clean pause. Explore, Dream, Discover.. However, he does not do anything that is taxing enough to negatively impact his performance on his heavy bench press day 3-4 days later. By feeling this supra-maximal load in your hands, you should be more confident in handling heavier weights in your raw bench press. Many of his athletes train heavy for 3 weeks followed by a 1 week deload workout to recharge the central nervous system and to allow your body to super-compensate. For example, lets say you did 2 X 2 @ 90% raw. They are intended to provide direct carryover to the bench; if you want to get ungodly strong at pull-ups or rows this is the wrong article. The slingshot is a wide band with holes on either side to slide onto your arm which then stretches across your chest and ribcage to create an increased elastic response at the bottom of the lift. We know from research that there is a relationship between volume and hypertrophy (muscle growth). Once again, all of the training percentages are based off of Chads highest attempted bench press in competition. If you are the average powerlifter with a bench press stuck in the low 300s then this might not be your best bet. In fact the strongest bench presser in the world Julius Maddox continues to use this once every 5 days training frequency as he chases an unfathomable 800 pound bench press. In order to view the video, please allow Manage Cookies, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. This site is owned and operated by PowerliftingTechnique.com. Who knew? How to Lose Belly Fat Overnight (15 Hacks), 1 Month Exercise Bike Results (With Pics). If you are an intermediate or advanced lifter, micro-loading is non-negotiable for optimal progress. My personal experience with it atm is the following: I am on SS atm (since I am getting back into lifting after a 2 month break, where I also did not squat for 1 year (had no squat rack + also a 4 month break). J Strength Cond Res 33(2): 327-336, 2019-This study examined the acute effects of the "Sl The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. So I use the slingshot every other bench workout (as long as it's at . Furthermore, this tucked position will shorten the distance the bar has to travel. The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press. Journal of Trainology,6(2), 47-51. One quick and simple way to make sure youre following number four correctly is to add a bit of chalk to the middle of the barbell. After that, you could perform two more doubles at 95% and 100%. The top set should be hard but NOT an absolute grinder. There have been a handful of studies conducted that examine the response and effectiveness of the Slingshot. As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. While a majority of programs are designed for all three lifts (squat and deadlift too), there are very few that cover the bench specifically. Some of Joshs bench press secret weapons include compensatory acceleration training, overcoming isometric contractions and targeted supplemental and accessory exercises designed to annihilate your weak points in the bench press. However, for most trainees deloading every 4th week works like magic. I have said it before and Ill say it again: training frequency is the one training variable most influenced by genetic differences between individuals. Influence of the Slingshot bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. This is an apt program if you are preparing for some competition. For example, if you are weak right off your chest then one of the best things you can do is to perform overcoming isometrics 2 inches above your chest. Do you wonder how Josh Bryant trains to hit bench press PRs? Here is a bench press workout that James Strickland used on his quest to become the lightest man to ever bench press 700 pounds. For example here is a sample bench press workout of James Strickland where he utilized overcoming isometrics: You can click right here for a great training video of this workout. With that said, if you find that the main movement and accessory movement is leaving you drained and fatigued, just treat the isolation sets as active recovery and use light weight. Josh Bryant understands this and uses a HUGE variety of training frequencies with his clients. The Full Boar Slingshot is designed for people who are slightly bigger in bodyweight, have bigger arms, or bench press over 300lbs. The Program Since it's the bench press you want to improve. While positioning is critical, you cant stop thereyou actually have to lift it. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. Many of the best strength coaches and bodybuilding coaches in the world such as Charles Poliquin are also big fans of this once every 5 days training frequency. Often times you will be able to rep out a weight on exercises such as board presses or pin presses that are greater than 100% of your 1-rep max on the bench press. This training cycle was performed in the summer of 2011. For example Josh only included isometrics for James Strickland in his last 3 weeks leading up to his meet in the sample training cycle provided at the end of the article. Buy on Amazon: 2: SAWANS Bench Press Sling Power 9.00. HAPPY BENCHING! (2019), the slingshot was found to reduce the muscle activation of the tricep through all rep ranges. The plan is designed so that high levels of fatigue accumulate in the beginning weekas the weeks progress the frequency is dropped to begin peaking for top-level strength with higher levels of intensity. here are some stats: height: 5'9. weight: ~200-205lbs (stayed in this range the entire program) bench: ~275lbs 1rm to ~315lbs (lifetime PR) the 275lbs as a 1rm is a bit of a sandbag as i workout alone and hadn't truly maxed on the . Another great exercise similiar to the Slingshot is the Reverse Band Bench Press. Tighten your core and then pinch your shoulder blades together. i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. Mission accomplished. Josh Bryant is one of the worlds most successful powerlifting coaches. Of course these are just sample training percentages. Bench Press Slingshot Powerlifting Blaster Gym Workout Elbow Support for Men +Shipping: US $4.26. Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 ,. Mark Bell's Bench Press Program, Build A Stronger Bench - Mark Bell Sling Shot Free shipping On all US and Canada orders over $100 ENTER YOUR EMAIL BELOW AND GET A COPY OF THE BEST BENCH PROGRAM IN THE NATION, THE STRONGER IN 30 DAYS BENCH PRESS PROGRAM, SENT DIRECTLY TO YOUR INBOX. 2022 Mark Bell Sling Shot. Compare that with a plan that has only 3-5 sets of bench per session, but more sessions per week. It goes without saying that I was excited to see what Vincent could accomplish when he teamed up with the best bench press coach in the world, Josh Bryant. Incline Dumbbell Bench Press: 3 sets of 10 repetitions. Its made out of double-ply material and is meant for serious bench pressers, not casual enthusiasts. Obviously this is not the fault of Josh Bryants training routine. ENTER YOUR EMAIL BELOW AND GET A COPY OF THE BEST BENCH PROGRAM IN THE NATION. Here is what a typical 12-week peaking cycle might look like: As you can see the weights get heavier and heavier as you get closer to competition. If you are not sure where to start I recommend you give this type of bench press training frequency a shot. When it comes to truly maximizing strength on the bench, there are 3 ways: The first point will only come into play if youre bulking, and the second is handled by the actual program. All of the training percentages are based on a projected 600 pound bench press. While RPE is phenomenal for pushing yourself, it can be an easy way to rationalize taking an easier workout day because you dont feel in the zone enough. This is because you need to keep your upper back and lat muscles much tighter while benching with a Slingshot, and if youre not getting the requisite amount of tightness, then it will be harder to stabilize and control the bar on your chest. It should fit snug and comfortable, but not extremely tight. At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks. Sometimes things these things just happen on the bench press. Here was the result: Well done Vincent Dizenzo! Once youre finished, do an additional 2-3 sets of 5 using more weight with the Slingshot. A: As many reps as possible10 RPE but not failure. SMASH F$%@ING WEIGHT! Let me be clear: the Slingshot is not a magic cure for training through injuries. While the lower body responds tremendously well to higher volume, lower frequency training, the bench does not. 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But choosing the second option, with each session you were able to lift much more on average. Message frequency varies. Close-grip Bench Press with Sling Shot 4 6-8 3-4 min. The 55 bench press program is simple, but it works. Buy on Amazon: 7: M . Click here for the Full Boar sizing guide and current pricing on Rogue Fitness. And to do that, you should start with the following: Regularly bench press in the 4-to-6 rep range (about 85% of your one-rep max). I compared the Gangsta Wrist Wraps with the SBD Wrist Wraps. In other words, the Slingshot is a tool for overloading. My Sling Shot mirrored exactly my raw bench programming, only differing in one way- the intensities were about 20-30 pounds greater. There are four types of Slingshots that you can buy based on how much tension you want. So sail away from the safe harbour. For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press. However, this is precisely the reason why you need a spotter, especially in the phase when youre still trying to master the technique while using the Slingshot. From a technical standpoint, this may be the most important aspect of the lift to fully grasp. I've been benching twice a week, one day comp bench and the other with the slingshot, no other bench variations, just some assistance work and I'm making progress. Some lifters have noted that their raw bench increases by approximately 5-10lbs per month. Our products are created to help you achieve your goals inside and outside of the gym, and most importantly, help you become the best version of yourself. The spreadsheet presented under this sub-heading caters to the Taper Version of the Deathbench Program. It will fit most people comfortably and won't have a high learning curve because the bar path will feel similar to someone's raw bench press. The Bench Press is one of the three main lifts when it comes to powerlifting and general strength training. You can blast your muscles with a fair amount of volume while still training your pressing muscles with a reasonably high amount of frequency. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Buy on Amazon: 3: Bench Press Slingshot Band Push 8.25. Here are some examples of accessory exercises that Josh likes to use at the end of his clients bench press workouts: As a very general rule of thumb you might want to perform 2-4 sets of 8-15 reps on each of your accessory exercises. After the top set Josh normally likes his clients to move onto speed sets for the bench press, 1-2 supplementary bench press exercises, and then 2-4 bench press assistance exercises. The Journal of Strength & Conditioning Research. Muscleandfitness.com is part of a360media Fitness & Health Network. Because repetition schemes are varied, it can be easy to look at the weight you used on the previous week and get discouragedbut that misses the point entirely for accessory exercises. On this upper body accessory day you train your chest/shoulders/triceps again but overall the workout is not nearly as taxing as your main heavy day. There is a reason the strongest bench presser in the world Julius Maddox continues to place his faith in Josh. My bench press program for powerlifting is the ultimate plan for benching more in 30 days. Use the percentages to keep you honest on days that you feel like death, and use RPE metrics on the good days to accelerate your gains. Negative Bench Press: What Is It, How-To, Benefits, Mistakes, Gangsta Wrist Wraps with the SBD Wrist Wraps, 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). When first using the Slingshot in your training, I would recommend taking 2 weeks to learn the movement pattern and feel how the Slingshot affects your bench press. More weight moved for the same amount of reps equals more progress. Still not convinced? **All exercises performed with 70% of weights used during weeks 1-3. Josh does an excellent job of breaking down why isometrics work so well for the bench press in the following video: A Josh Bryant style isometric in the bench press involves pressing an empty 45-pound barbell into a set of safety pins. This does two things. This is done by altering the bar paththe way you bring it down is not the same way you push it back up. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. The best slingshot bench of 2023 is found after hours of research and using all the current models. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. Speed Bench 4-6 sets 3-4 reps heavier each week. Option #3: Bench press once every 10 days, two push workouts per 10 day period. The best way to get stronger on the bench press is pretty obvious: Do a lot of heavy bench pressing and strive to add weight to the bar over time. Taking a reverse grip or suicide grip is not recommended. The material stores energy at the bottom, and helps pushing the weight from your chest on the way up. If you feel like you can do more on a given day, and you are looking to absolutely maximize your bench, you need to. Please note that all of these workouts were taken directly from James YouTube channel. Buy on Amazon: 5: Sling Shot Mark Bell Pushup 8.30. Point blank, its nonsense. Chad attempted 530 in his meet but tweaked his pec in the process and decided to call it a day for the bench press. Vincent missed his 600 pound bench press attempt in this training cycle. Although very similar to a regular bench press, the elastic does have a slight learning curve. You would perform a set of overcoming isometrics, rest 2 minutes, perform a set of speed bench presses, rest 2 minutes, and then perform another set of overcoming isometrics etc. This video from Bryce of Calgary Barbell breaks it down perfectly. Here, Bell outlines his go-to routine (including warmup) to help increase strength. Josh likes to divide supplemental exercises into movements that attack weaknesses in the bottom-half of the bench press or the top-half of the bench press. In other words, handling a similar amount of sets & reps with more weight, or using the same weight for more sets & reps. Here is what the 3 week block of doubles might look like: Once again week 8 would be a deload week. If he can move you by pushing against you, youre too loose. The isolation exercises shouldnt be loaded heavythey are designed to provide direct stimulus to the smaller muscle groups and therefore do not require much, especially with the enormous amount of benching being done. version of yourself. The slingshot bench press was included in my article on the Best Bench Press Variations. The Hamburg Township Commemorative Bench and Tree Program is a meaningful way to pay tribute to a loved one. James is capable of pressing the 200 pound dumbbells for reps but only used the 100s to 130s during this training cycle. It will also fit most people comfortably and doesnt have a high learning curve unlike some of the Slingshots that have more resistance. Perform this routine 1 to 2 times per week in addition to your regular bench press session. He is best known for setting the heaviest raw squat record in history, which still stands to this day.Ray also competed at the 2023 Powerlifting America (AMP) Classic Open Nationals on February 24th, where he won his seventh national title, and cemented himself as a living icon of . As you can see, the descent path is very much the same for all three. **Performed at 79% of his projected 1-rep max, ***Performed at 70% of his projected 1-rep max. Option #2: Bench press once every 7 days, two push workouts per week. I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. Josh typically organizes his bench press programs as 12-week peaking cycles. The choice is up to you. Bench Press Sling Shot Training Increase Push Up Band Power Gym Workout +Shipping: US $10.51. Exercise C2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest , Exercise F1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 60 seconds rest, Exercise D1: Seated HS overhead press**, 2 x 10, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest, Exercise D1: Dead bench, 8 sets of 1 rep*****, 45 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 11 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 8 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest, Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest, Exercise F1: DB flies, 3 sets of 13 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds rest, Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest, Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 12 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 3 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 1 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 reps*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 15 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 3 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest, Exercise F1: DB flies, 2 sets of 8 reps, 10 seconds rest, Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps****, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), sets of 5 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 1 set of 3 reps***, 2 minutes rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 4 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 6 reps****, 120 seconds rest, Exercise B1: Speed bench press (competition grip), 3 sets of 3 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 5 reps****, 2 minutes rest, Exercise D1: Dead bench, 4 sets of 1 rep*****, 60 seconds rest, Exercise C1: Face pulls, 1 set of 100 reps, 60 second rest, Exercise D1: DB front raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise D2: DB lateral raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise B1: Bench press (wide grip), 2 sets of 5 reps***, 2 minutes rest, Exercise C1: DB front raises, 3 sets of 4-8 reps, 60 seconds rest, Exercise D1: Flat DB extension, 3 sets of 10-15 reps, 60 seconds rest, Exercise A1: Bench press (competition grip), 3 sets of 1 reps**, 240 seconds rest, Exercise B1: (15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing).