WATCH: Casey Williams' Bench Methods and 12-Week Raw Program

TAGS: Raw Unity Meet 8, bench training cycle, 12-week program, bench press training, S4 Compound, dynamic effort bench, Casey Williams, steve goggins, matt wenning, programming, conjugate method, powerlifting, bench press

In February at Raw Unity Meet 8, Casey Williams bench pressed 540 pounds raw at 242 pounds. Most lifters would kill for a bench press over 500 pounds, but that isn't enough for Casey. He's still looking for 600.

It takes time to develop that kind of strength. It also requires the ability to know how and when to alter your training program. Taking your bench from 300 to 540 isn't simply a matter of adding weight to the bar for every set that you do, just the same as going from 540 to 600 will pose unique challenges you haven't encountered before. What worked for your previous training cycle may be a disaster for your next. In the same way, what helped one lifter reach a 540-pound bench may not work for you. It is important to understand how, why, and when to implement certain training methods. Casey knows these things, which is why he keeps growing as a lifter.


WATCH: Training Chest at elitefts Compound with Dave Tate


To continue refining his technique and reach that 600-pound press, Casey recently traveled to the elitefts S4 Compound to overhaul his bench with Dave Tate and Matt Smith. While he was here, he spoke with us about his bench training and the program he currently uses to lead into a meet.

In the first video, Casey talks about how his programming has evolved over time. From technique adjustments to targeting weak points, Casey discusses his own growth as a lifter and how you can assess and correct your own deficiencies.

The second video features Casey demonstrating his current bench training cycle. Using a base of traditional concurrent programming and tailoring it for his specific needs, Casey's 12-week pre-meet program utilizes two six-week waves of max effort bench movements with three four-week waves of dynamic effort bench movement. In the video he explains the setup of the waves, the purpose of the movement selection, and how to adjust based on your strength levels.

Casey's Training Log 

 

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