Everyone loves benching. The only people who don't love are the people who like deadlifting, AND WE ALL KNOW THEY DON'T FUCKING MATTER.
In part 1 of the Budreiser bench method, we are getting over everything you have read before. Variations of the bench are fuckin awesome to build your bench. You just can't give up heavy benching to do them. Bench first, do other shit later. That's the motto. It's kind of like yolo. Bench a lot to bench a lot. Terrible phrases and sayings aside, let's lay out a basic template for the budreiser bench method.
Day 1: Heavy Fucking Bench Day
Flat bench: work up to a heavy 2-4 reps. This isn't a max, this is where you work up to some heavy shit but leave 1-2 reps in the tank. I really like auto regulation, because fuck planning out what you do. I like to have a general idea of what I'm going to do but picking a specific percent is just begging for a way to fail down the road.
(Optional movement): slingshot or overload bench
I like to do this for about 2-3 doubles at just below my current max and ramp up to my max or just above it. This helps build confidence in the weight. These reps are all paused. I'm not a big fan of partial range of motion movements because they don't let you hold feel the weight through the whole range of motion. Personally, I am weakest 1-2 inches off my chest and holding maximal or supra-maximal weights at my chest helps me build confidence in the weights I'm trying to press.
Main supplement:
Pick one of the following for a 3-6 week time frame
Feet Up Bench Press: Work up to a heavy-ish single with a 6-8 rep max back off set.
This is where you bench with an arch, but have your feet in the air or on the bench. I use a slightly closer grip with this, usually 1-2 fingers closer. This blows up my upper body. I originally started using this movement because of a knee injury that prevented me from using a proper set-up. Once I could actually use a proper set-up, my bench had moved up 20 pounds. I feel like this blows up my bottom end strength and speed in the bench and helps me use my pecs a lot more in the press.
Spoto Press: Work up to a medium-heavy double (at least 1-2 reps in the tank)
This is where you bring a weight down to about an inch or so off your chest. Pause it for 1-2 seconds then press that shit up. I do not like using completely maximal weights on this because you have a tendency to cheat too much when you do. More sets with light(er) weight is better in my opinion. This is great for people who lose tightness or who need more speed at the bottom of their press.
Incline Bench Press: Solid movement. I'm only adding this in because a lot of people love it. Personally, I've never seen much carryover from it. It makes me feel like shit. If you want to use it, go for it and use a lower incline.
Close Grip Bench: Amazing movement. I have always seen great carryover from working my close grip. Work up to a heavy double or triple with a higher rep back off. Blows up tricep and shoulder strength. This has been a movement that has been a mainstay of many powerlifting greats throughout time. I don't really think I need to get in the specifics of who.
#2 Supplement:
Pick one of the following
Isometrics: Set the pins in a rack right below your sticking point. DON'T USE THESE FOR MORE THAN 3 WEEKS AT A TIME. Josh Bryant says no longer than 6 weeks. Always superset these with some sort of explosive movement, such as CAT benching, or at the very least, plyo push ups. Use them for 2 to 4 six count holds.
Speed Bench:
Start at 70% for 4 sets of 4 reps for week 1, then week 2 use 75% for 4x4 or 5x3, whatever feels more comfortable and moves faster. In week 3, use 80% for 4x3. Focus on reversing the weight as fast as possible without bouncing or heaving the weight. If you use this for 3 more than 3 weeks, just start over with the original weights unless your bench max has moved more than 15 pounds in a 3 week time frame.
Use a different supplementary movement from the first section for a 3x5 as supplement #2
Assistance movements:
do as many of these as you want for sets of 12-20
Dips
Face pulls
incline db bench
hammer curls
reverse curls
Day 2: OHP
Main Movement: OHP
Do a 5x3 and add 5 pounds every week.
Hit some heavy ass back shit.
I like:
Chest supported rows
V grip lat pull downs
Shrugs
Weighted pull ups
Light shoulder assistance work
This day is more about recovery than anything, don't be afraid to drop this day if it affects your recovery too much.
Day 3: Volume Day
This part deserves its own post.
Tune in next time to bench bigger!!
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