I started this with the intention of it being a bench post. But after reading it through a few times while editing, I realized it rings true for the squat and deadlift as well. It's not some gimmicky workout program. These are the tenets that caused me to achieve a 600 lb raw bench.
Originally there were a few more paragraphs written, but this information needs no hype. I have coached myself to multiple 600 lb raw benches as well as many other big lifts. I have also coached countless athletes to personal records over the years. I talk the talk, and I walk the walk. If you want to get stronger, follow the prescription below.
1. GFH! - If you don't know what that is, here's some context. Gain weight. Mass moves mass. I have never experienced weight gain and my bench not gone up. I'll never forget when I hit that first 6 plate per side bench of 585. I thought 600 was around the corner. Yeah, not that easy. It's only after I beefed up to 328.5 lbs that I hit my first 600 raw in the super heavyweight class. After that I was able to refine myself and my lifting to hit it in the 308 and 275 weight classes also.
2. TIME - I get so incredibly frustrated by lifters who are just unwilling to accept that getting stronger takes time, a lot of time. I have been training since I was 15 and I did not accomplish my first 600 lb bench until I was 40 years old. I am not some bench prodigy, it was hard work and time that got me there. Just keep training consistently.
3. PROGRAMMING - Here's another one that will drive me nuts. Listen here, ANY PROGRAM WITH A LITTLE BIT OF SCIENCE AND SOME HISTORY BEHIND IT WILL WORK! You notice I am yelling this. I have talked and trained with many of the strongest lifters on the planet over the years and almost all train differently. Stop program hopping. If you are not getting stronger, it's probably not your program. There's no magic rep number or assistance exercise that will suddenly make you stronger.
4. INTENSITY - This is not a passive quest. In order to get as strong as possible you need to get nasty. You need to be ok with the fact that you may tear something off of yourself. You cannot timidly reach your full strength potential. I once missed a 605 lb board press six times in the gym before I finally got it on my seventh attempt. It goes against all rational thinking that I would be able to get that lift after missing it six times. However, I knew in my soul I could get it and I was not leaving the gym until I did. You need to push yourself both physically and mentally to places you have never been. Ask anyone who has worked out with me, I get in a pretty manic state when I train.
5. TECHNIQUE - You will never reach your peak potential with lousy technique. The good news is that it is easier than ever before to get help in that area. Social media has made great lifters and coaches readily accessible. It is not a rare event for me to coach someone to a pr the first time working with them. I know it works because it happened with me. I used to commute ten hours a week to train with two of the best bench pressers in the world. They made me better immediately. I'm not saying you have to make that kind of commitment, but there is no reason you can't venture out and get some real coaching if only for a day. That time with a good mentor or coach is invaluable.
6. DO THE LITTLE THINGS - The little things add up. I have been preaching this for decades. Try and squeeze the last ounce out of every little thing you can to get stronger. Most people think if you don't have a master plan devoting hours on end to something it's not worth the effort. Get off your phone for two minutes and foam roll. Shut the tv or computer down and get to bed 20 minutes earlier. Take a nap. Find a better pillow. Start eating just a little better. Stay more hydrated. The concept is endless. Do these little things and the results will astound you. I strongly suggest anyone interested in success do a little research on Dave Brailsford. He applied the theory of marginal gains when he took over and completely transformed a floundering British Cycling team.
There it is folks, the keys to my success. There's no quick fix. It's a constant grind, but strength training for me is a labor of love. Be patient, be consistent, and be a lot crazy, and you will get there too.
