– 9 sets of 3 reps: Utilize 3 different grip variations to enhance speed and technique development. – Focus on bar speed: Prioritize increasing bar speed, not weight, for explosiveness. – Sample Progression: Witness how Fred Boldt increased his bench press without significant weight gain by focusing on bar speed. ➡️ Swipe to learn more!
– 27 lifts per week, 104 per month: Maintain consistent training volume while emphasizing speed-strength. – Develop coordination and technique: Refine movement patterns with varied grips and focus on speed. – Training percentages with bands: Utilize bands for variable resistance, mimicking the stretch reflex and enhancing explosiveness. ➡️ Swipe to learn more!
– Lifts above 90% of 1RM: Attempt new personal bests and explore your maximum potential. – Sample Progression: See an example of attempting a new record after a 90% lift, followed by potential additional attempts. – Number of lifts: Similar to the dynamic day, the number of lifts remains consistent regardless of the range of motion. ➡️ Swipe to learn more!
– 3 lifts per week, 12 per month: Focus on maximizing strength while facilitating recovery. – Variations from Prilepin's table: While referencing it, Westside Barbell adjusts the number of lifts based on their observations of powerlifting demands. – 20% of load above normal: Push beyond usual weights in a small portion of your training to stimulate further progress. ➡️ Swipe to learn more!
– Consult a qualified coach before implementing these advanced methods. – Incorporate complementary exercises for balanced development. Unlock your bench press potential with Westside Barbell's intensity zone loading!