Powerlifting Bench Program

Kg and lb can now be chosen by the user. I created this six week program exclusively for t nation based on the principles i learned as a competitive powerlifter at westside barbell in columbus ohio. Accessory work optional powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.

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Powerlifting bench program. 8 time ipf world champion jen thompson shares her bench press program jen started competing in powerlifting in 1999 and has risen to be one of the most dominant bench pressers in the world today. 12 week program lifting chart. The old gillingham bench web page was pretty cool as it auto calculated the entire program based on your 1 rep bench max. Since classic powerlifting was introduced to the international powerlifting federation in 2011 through to 2016 jen ranked as the 1 bench presser in the world based on wilks out of both men and.

6 week bench press program. Powerlifting programs specific to the bench press are a great way to make gains. Powerlifters move some serious weight. You get three tries to lift the most combined weight possible to beat out your competitors.

Rep range of 1 3 and 5. Towards the end of the cycle however volume is decreased to begin preparing you for maximal strength output. February 21 2019 update. Enter 5 for lb rounding and 2 5 for kg rounding.

Bench press workout program spreadsheets. A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal. Now that you know how to lift serious weight it s time to put your new technique into action. Unfortunately that page was built on older technology that is no longer supported and the cost to move to a new custom environment and recreate the page was cost prohibitive for a volunteer organization.

The bench press squat and deadlift. Powerlifting bench press pyramid program. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered. Bench press training workout 3.

Beis in an early 1990 s issue of natural bodybuilding the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. It was similar to what an excel file can do. About this advanced powerlifting program. While each plan is designed using the same training methodologies they differ in length to provide you with the best option to suit your specific schedule and needs.

Written by john robbins and published by dennis b. The 6 week powerlifting program includes a mixture of hypertrophy and strength work to make sure you build muscle while your strength increases. After warm up sets do the heavy single for the day followed by the working sets for that day. 6 week powerlifting program outline.

Powerlifting is a strength sport that consists of three lifts. Optimal weekly training schedule.