JW: Let’s get right to the point. If a powerlifter wants to get a bigger bench press wearing a shirt, how much emphasis should he put on his raw bench?
JW: Let’s get right to the point. If a powerlifter wants to get a bigger bench press wearing a shirt, how much emphasis should he put on his raw bench?
SY: None, except for a warm-up! If a lifter wants to succeed and continue to exceed their equipped max, they must make a total commitment. They can improve their raw and shirted max at the same time but neither will greatly improve. The truth is very simple. If you want a big shirt PR, you have to stay in the shirt. Full reps to the chest! You have to prioritize your strength curve. It’s also a shame to see a huge bencher sideline due to going balls to the wall “raw.”
JW: You have always been a strong person, but I know that your bench press has really taken off in the last year. What are some of the things that have made your bench climb?
SY: I have learned to live in my shirt and keep it simple. In the beginning, I would sit and construct these elaborate 38 step 15 volume encyclopedia-like programs. I had success with these and was able to get my bench up to 770 lbs. After this, I stalled and needed something new. Then it hit me—just bench in the shirt dummy. I had realized that the simplicity of training was its complexity. What I mean is that at times it can be so simple, but I would try to complicate it. I was too busy looking for this amazing formula when in actuality it was already there. If you want a big shirted bench, bench in the shirt.
JW: You recently started doing full power meets. How has your bench training changed, if any?
SY: To be honest, nothing has changed about my bench program. I try to keep a minimalist perspective on my bench training as it is. I keep my training to three exercises. I will bench in my shirt, usually going with five sets of two, triples, or the old “3–2–1” rep scheme (typically in that order). Then it’s on to 5-boards for lockout power and weight acclimation. I then like to finish with dumbbell work for hypertrophy.
JW: You subscribe to the “less is more” philosophy of training. What is your current training split, and how has this evolved?
SY: My current training split consists of three days a week. I have one squat/deadlift day, one bench day, and an assistance day. Sunday is bench day, Tuesday is assistance day, and Thursday is for squatting and pulling. The assistance day covers all my accessory work, and I train my lats, delts, biceps, grip, and abs. This day is also used for prehab movements and evolved out of experience. Training three days a week keeps me mentally fresh, and I actually look forward to training.
JW: Your training is fairly basic; you don’t do many different exercises. What is the reasoning behind this?
SY: I do this because I only do things that absolutely work. I want to be as efficient as possible in the weight room. I have found what works for me, and I will not change it until it’s broken. When it breaks, I will go to something new. I believe in experimenting to a point, but I see many people who do so much experimenting that they lose grip of what they’re doing in the gym. I don’t like the idea of having to relearn a movement each time you return to it. If you have six rotating movements that you use, they won’t be as efficient “form wise” as if you were only using three rotating exercises.
JW: How have your training partners helped you?
SY: In my eyes, training partners and your supporters are the most important pieces to the puzzle. To be successful, you have to surround yourself with successful people. To stay successful, you also have to thank the ones who sacrificed for you. I always make sure I thank my lady and my family for all they do to keep me going. My training partners and family are my biggest reasons for success. I owe 99 percent of it to them.
JW: To bench 800 plus, you need a strong lockout. What are the exercises you’ve done that have helped this area of your bench press?
SY: The 5-board and rack lockouts. If either of these is performed, your lockout will improve. But the truth is if you want to be able to finish your benches come meet time, full range lifts in your shirt are the way to go. Locking out a lift depends on how you start it. If you’re praying that the weight will touch come meet day, there’s a good chance you will miss or worse dump the weight and embarrass yourself. Know your groove and the lockout will take care of itself. One thing I definitely recommend is to not do boards in the shirt. In my opinion, all that shirted boards do is teach you how to not bench in a bench shirt. Sure, it’s easier and you can handle big weights, but I’m pretty sure there won’t be a board press competition any time soon.
JW: In your first full meet, you squatted 950 lbs. Two months later in your second full power meet, you squatted 1050 lbs. This is incredibly impressive, and I think most people are going to ask you, “How the hell did you do that?”
SY: I put on my squat suit and never took it off. I got very lucky in choosing the Ace Pro suit as my first squat suit. The support is unreal. My squat training is very basic yet sporadic. I’m very new to this full power stuff and don’t quite have a grasp on my own program. I go heavy all the time. Getting to 1050 lbs was a bit of luck. In order to get above 1050 lbs, I’ll need to improve my form and learn to use the gear more effectively.
JW: You also broke the 275 lbs total record in your second meet, which is amazing. What is the next step for Scott Yard?
SY: To get healthy and recharge. The year 2006 was a great year, and I’m already planning for 2007. I’ll most likely hit a bench meet in late fall and then begin training for AAPF seniors.
JW: Now that you’re a certified stud, what type of women approach you? Are you constantly getting harassed by the fairer sex?
SY: Only if they need a refrigerator moved. Let’s just say that fortunately for me, I met my fiancé when I was skinny and have managed to keep her around with promises of “leaning out one day.”
A native of Baltimore, Maryland, Scott Yard is a 2004 graduate of Western Maryland College and works as an insurance producer in Pennsylvania. He has been training competitively for six years as a bench specialist and decided to throw his hat at full meets. In his second full meet in September 2006, he broke the all-time world record total for the 275 lbs class at the age of 23. His 2605 lbs total consists of a 1050 lbs squat, 840 lbs bench, and 715 lbs deadlift. Scott’s 840 lbs bench is the heaviest recorded bench to date in a full meet across all weight classes. Scott trains out of Club Natural Gym in Hanover, Pennsylvania and hopes to compete for many years to come.
Jim Wendler is the senior editor and sales manager of Elite Fitness Systems. He was employed as a strength and conditioning coach at the University of Kentucky, where he worked with several different teams including football and baseball. He played football and graduated from the University of Arizona where he earned three letters. Jim’s best lifts include a 1000 lbs squat, a 675 lbs bench press, 700 lbs deadlift, and a 2375 total in the 275 lbs class.
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