Chad bench over 500lbs and have benched up to 4x weekly in the offseason.
Remember - my athletes are track and field, football, and team sport athletes.
Injuries are injuries no matter what - and usually take place from bad training!!!
What level are you on? Have you ever ran 10.56 100m or jump 38+inches? Powerlifters aren't great athletes at all.. lol
You saw one sample program - don't act like all my athletes follow the same program... Individual differences!!!
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02-07-2019, 11:16 AM #31
Last edited by utfootball4; 02-07-2019 at 01:52 PM.
Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881
I know what I have to do, and I’m going to do whatever it takes.
If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
~ Florence Griffith Joyner
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02-07-2019, 08:02 PM #32
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02-08-2019, 07:48 AM #33
I don't think Chad was in a strength phase when he was benching 4 times a week.
The op was talking about increasing strength, not anything else
My injury was from a lot of factors, don't think you have any idea. You have no idea what it takes to be at my level.
Oh not sure of what I could have run, but have jumped over 40" bbut that isn't **** the subject on hand how little you know about bench training for strength.Best Raw total 1850 at 181 lbs
best comp raw lifts @ 181
squat 710
bench 500
deadlift 670
"Lightest man to bench 500 raw in a full meet"
my you tube channel of my training http://www.youtube.com/channel/UCkt7CVJ7443k6Vu_1DwP3UA
||---|| Rogue Barbell Club #9 ||---||
()---() York Barbell Club #81 ()---()
[]---[] Ivanko Barbell Crew #81 []---[]
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02-08-2019, 08:01 AM #34
Slow down and read my friend... I said 4x weekly in the offseason.... I would bet you any amount of cash that you can't/never have jumped 40in from a static position. I seen your small legs and ****ty squat depth - now I know why you always down play the usapl because they are strict with depth. Ditch the wraps and squat deeper then you may can get on my level.
Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881
I know what I have to do, and I’m going to do whatever it takes.
If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
~ Florence Griffith Joyner
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02-08-2019, 08:31 AM #35
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
I know he's not got anything in your bench but Woolson has ran 3x+ frequency for a while pretty successfully. Bryce krawczyk as well.
And obviously Mike T has always been a high lift freuqnecy guy, (unless you are talking strictly comp bench not including variations?.
Genuinely curious what you think of their approaches more than anything so not trying to argue personally5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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02-08-2019, 04:38 PM #36
- Join Date: Nov 2005
- Location: Wisconsin, United States
- Posts: 2,604
- Rep Power: 10702
Thank you.
The OP said bench presses over 300. Hes obviously not a beginner.
I personally have been weight training for 23 years and there is NO way I could bench over 2x a week. I use a decent amount of weight and a lot of volume, so 2x is it. And like I said, IF I do I will work volume one of those sessions.
This know it all is name dropping enhanced lifters. Natural lifters do not recover that quickly.
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02-08-2019, 04:41 PM #37
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02-08-2019, 05:08 PM #38
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02-08-2019, 05:09 PM #39
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02-08-2019, 06:09 PM #40
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02-08-2019, 06:15 PM #41
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02-09-2019, 09:10 AM #42
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02-10-2019, 06:21 AM #43
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02-10-2019, 07:51 AM #44
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02-11-2019, 05:04 AM #45
- Join Date: Jan 2013
- Location: Bristol, Connecticut, United States
- Posts: 1,620
- Rep Power: 7179
Yup, high intensity and high volume. Obviously your frequency is going to be low. But if you had lower intensity and lower volume, believe it or not you would be able to up the frequency.
What I'm saying is, limiting your frequency to twice a week tops is just silly. Sure, if you go in and do a massive session with 20 sets (between bench and its variations, this whole time I've been talking about both, not just comp bench itself) of 8-10 reps, yeah, you won't be able to handle that again. But if you do 5 sets per session, you should be able to do 4 days per week.Most of my lifting gets posted to Instagram - https://instagram.com/fayerjw/
Best lifts 628/391/727 - Best Total: 1747
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02-11-2019, 05:25 AM #46
My high freq varies from athlete 2 athlete. One of my athletes had issues with his midrange strength - he did some type of press 4x times weekly.
Day 1:
Spoto press
Chest support row
Db front raises
Db tri ext
Day 3:
Squat
Halting dl
Db military press
Hypers
Lunges
Day 5:
Dead bp
Lat pd
Db lat raises
Pushdowns
Day 6:
Deads
Fsquat
Incline
Leg curls
Glute bridge
Worked like butter!!!
This spring I will cont to press twice weekly but both sessions will be monster sessions with 20+sets and over 50reps per session.
Natural lifters need/should do more volume/freq!!!Training journal: https://forum.bodybuilding.com/showthread.php?t=176692881
I know what I have to do, and I’m going to do whatever it takes.
If I do it, ill come out a winner, and it doesn’t matter what anyone else does.
~ Florence Griffith Joyner
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02-11-2019, 09:48 AM #47
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02-12-2019, 04:57 PM #48
Agreed. Look up Arnold’s routine, he benched 3 times per week. 5 sets of flat bench and 5 sets of incline each time.
https://www.bodybuilding.com/content...s-and-abs.html
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02-13-2019, 06:44 PM #49
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02-14-2019, 06:28 AM #50
There is a difference in training optimally for strength
Was Arnold that concerned with strength?
Benches twice a week weighs 174lbs
Best Raw total 1850 at 181 lbs
best comp raw lifts @ 181
squat 710
bench 500
deadlift 670
"Lightest man to bench 500 raw in a full meet"
my you tube channel of my training http://www.youtube.com/channel/UCkt7CVJ7443k6Vu_1DwP3UA
||---|| Rogue Barbell Club #9 ||---||
()---() York Barbell Club #81 ()---()
[]---[] Ivanko Barbell Crew #81 []---[]
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02-19-2019, 06:42 PM #51
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02-19-2019, 07:16 PM #52
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02-19-2019, 07:59 PM #53
Honestly it's been random because of how busy I've been with med school but now that I'm graduating and have free time... I generally do..
day 1 : work up to a heavy triple
day 2: heavy singles/long paused singles +/- slingshot
day 3: heavy sets of 6-10, 4-5 set
?Day 4 (not always done): heavy triples
Accessory work is a mix of push downs, some form of overhead press (DB, BB, machine etc), rows and few sets of bicep variations. I'm 25 and the most serious injury I've had from lifting was a pec strain when I was 15.
Of course, I like to remain a 3-lift guy, despite the severely slacking squat/dead the last couple years (time constraints). I squat 2x a week and pull heavy once a week currently. When I was making progress, I would squat 4x a week (2x medium intensity, 1 higher int medium reps and 1 heavy high int day), bench 3-4x a week and pull 3x a week - total of 4 sessions per week all combined.
Accessory work for those two is just GHRs, pull downs/pull ups and rows.
I've always responded to high volume and high intensity. Calorie intake is 3.5-4.5k/day, sleep is 5-6.5 hours a day and I'm life time natty (srs).Licensed Medical Doctor
Powerlifter
Bench Press: 560lbs
Squat: 545lbs
Deadlift: 600lbs
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02-20-2019, 06:22 AM #54Best Raw total 1850 at 181 lbs
best comp raw lifts @ 181
squat 710
bench 500
deadlift 670
"Lightest man to bench 500 raw in a full meet"
my you tube channel of my training http://www.youtube.com/channel/UCkt7CVJ7443k6Vu_1DwP3UA
||---|| Rogue Barbell Club #9 ||---||
()---() York Barbell Club #81 ()---()
[]---[] Ivanko Barbell Crew #81 []---[]
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02-20-2019, 11:00 AM #55
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03-02-2019, 03:56 AM #56
I've found the same thing. When I was younger benching in the 300's I could go heavy twice a week and do all kinds of extra accessory crap. As I've gotten stronger I've been forced to cut the frequency. I'm training my main lifts every 5 days right now and I feel like I'm right on the edge of being recovered enough to get some meaningful work in.
I think people forget there is a difference between training for hypertrophy or just working on technique, and training for peak strength. Obviously there's a reason why guys train differently in the off season compared to a meet prep. If you're a beginner lifter and still reaping the newbie gains, it barely matters what you do, you're going to make progress just getting your ass in the gym. Light weight higher volume training is fine for active recovery and working on technique, but it needs to be light enough that you're not inducing unwanted fatigue. I see so many guys going hard 2 - 3 days week hitting 75-90% efforts every time and just spinning their wheels. You HAVE to give your body time to recover. It takes a long time to learn what works best for YOU and IMO intensity/volume/fatigue management is about 75% of what sets the top level lifters apart from everybody else.Best raw lifts: 670/480/675 | http://www.youtube.com/user/invain622002 | IG: NsattPL
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