I am new to BodySpace as of a couple days ago. I am the world record holder in the raw bench press and created an account to share some of my insight and wisdom that I have obtained throughout a lifetime as an avid bench presser. To start off, when you are going heavy more sets are not always better. I train the bench press twice a week and keep every work set extremely heavy.
To start off , proper supplementation is crucial and gives me substantial strength gains and enhances my recovery. I have recently been using NLA Performance supplements (Not on the market until January 1, 2012) and have been making some serious strength gains. My recovery is unlike ever before. They have hooked me up with all of their stacks and supplements and i've been drinking them like water.
-2 Scoops NLA Performance 100% Whey Protein Powder when i wake up, one serving of HIGH-T, and their new vitamin pack FRATPACK which has a bunch of vitamins, aminos, and various health pills
Preworkout: One serving HIGH-T, 1 Scoop PROTEIN, 1 scoop intra-fuel-volumizer, 3 scoops of SUPP-D (gets me beyond fired up)
During workout (3 hours)
-Every hour 1 scoop protein, 1 scoop intra-fuel volumizer
Post workout: 2 scoops protein, 1 serving high t
My sets every workout range from singles to reps of 5, depending how I feel on that day. I don't pre-determine cycles of rep ranges, I have been in this sport for a long time and listen to my body. When I am feeling like I can go heavier, I try. To build strength and lock in my technique, my team and I generally work on a 3 board press (To any lifters that aren't familiar with powerlifting this is 3 2x4's stacked on eachother).
Lets jump to my routine:
Due to a severe ankle injury, I can no longer bench and deadlift. I only lift twice a week for 3 hour sessions, both are bench days. My team trains every Monday, Wednesday, and Friday from 9pm-12am. We take anywhere between 15-20 minutes rest in between work sets. Many people believe that you only need 5 minutes in between heavy sets to fully recover. I notice a substantial increase in strength and recovery after giving it 15-20 minutes so I can really crank out that next heavy set with everything I've got.
Flat Bench Press:
Warmup sets: RAW (no suit)
405x5 on the 3 board press
After my warmup sets, I put on my bench suit and go immediately for my heavy worksets, usually on the 3 board. I will usually go for reps of 3, 4, or 5 and don't leave anything in the tank per set. I stop barely 1 rep short of failure each set.
6 sets of reps of 3, 4, or 5 on the boards
3x10 Contracting Tricep extensions (shoulders pinched back, arms tucked tight, and bring it up 90 degrees then press down and contract at the bottom)
3x10 of Hammer Curls (bring weight to chin then as you are contracting tip it towards your chin to activate all of the muscles in the bicep head and forearms)
Work sets and warmups are the same as Monday depending on how I feel, I might throw in a single all the way down.
EZ Curl 3x10
Lat Pulldowns 3x10
Tips: I will be coming out shortly with a bench press instructional video so you can master your form. In short, keep your shoulder blades pinched, activate your triceps throughout the whole lift (cheating and bouncing actually make you lose a lot of strength), let your back wind up, use proper leg drive, don't let your wrists bend, and go heavy! I use chalk and wristwraps every single set, even warmups.
I just got a twitter today as well so follow me for my workouts and updates @Scot Mendelson. I will have a website up shortly where you can check out my new instructional videos as well.
Come train with my team and I at Mendelson FIT Systems 9145 Deering Ave Chatsworth, CA, 91311. We are a one stop shop offering Powerlifting, MMA training, Bodybuilding training, strength and conditioning, and general fitness. Give me a call at (818) 399-0905 if you are interested.