2 PRs at the UGSS
2 PRs at the UGSS
I spent the rest of the time there helping out and watching the show.
How to Increase Your Bench with These Seven Body Weight Movements
How to Increase Your Bench with These Seven Body Weight Movements
Most people I know who lift, especially athletes, want to have a strong bench press.
Vincent Dizenzo Grinds it Out
Vincent Dizenzo Grinds it Out
I figured if I was going to throw caution to the wind with my equipped training I'd need some sort of edge.
Training Alone, Part 3: Benching Alone
Training Alone, Part 3: Benching Alone
Every now and then, we all read a news report about someone who was accidentally killed by bench pressing alone, a terrible tragedy that can be averted by training sensibly and safely.
Bench by Numbers
Bench by Numbers
The more intently you focus on single points during a training session the more the body will do what you want it to do.
Part VI: So You Think You Can Bench?
Part VI: So You Think You Can Bench?
See what Josh learned in Part 6 of So You Think You Can Bench?
McMillan: 4 Weeks Out
McMillan: 4 Weeks Out
Tonight's shirt work went pretty well.
Part V: So You Think You Can Bench?
Part V: So You Think You Can Bench?
By this point in the process, I wasn’t anywhere near an expert, but things were starting to click.
Part IV: So You Think You Can Bench?
Part IV: So You Think You Can Bench?

The good news was that my shoulder felt fine with the much-needed grip change.

Best Bench Press Video
Best Bench Press Video

We asked Dave for his “best bench video ever” and this is what he ended up with.

Frequently Asked Bench Questions
Frequently Asked Bench Questions

The next week you could rotate to some reverse bands with shirt off boards

Part III: So You Think You Can Bench?
Part III: So You Think You Can Bench?

The first thing I learned here was I wasn’t using the proper intensity and mindset in my warm-up.

Part II: So You Think You Can Bench?
Part II: So You Think You Can Bench?

Who knew the traps were an important part of the bench press?

So You Think You Can Bench?
So You Think You Can Bench?

I knew I was a wreck when it came to form and setup on the bench press.

Advice for the Gear Novice/Beginner
Advice for the Gear Novice/Beginner

It’s a learned skill, so you have to practice.

Toalston Earns First-Place and a Huge PR at 2010 APF Senior Nats
Toalston Earns First-Place and a Huge PR at 2010 APF Senior Nats

Enjoy the early accomplishments of a young (and pre-male pattern baldness) baby-faced Ted.

Week 5 with Brian Carroll
Week 5 with Brian Carroll

This will take me well into pre-comp training and lead to some important sessions.

Gear Tweaks: Get More From Your Gear
Gear Tweaks: Get More From Your Gear

They’ve hit some crazy numbers, so they must be doing something right!

5 Tips You Need to Know to Bench Big
5 Tips You Need to Know to Bench Big

I’ve been around some of the best bench pressers to ever lift a weight.

How Much Do You Bench?
How Much Do You Bench?

You could bench a lot more than that if you used one of these…

UGSS Fall 2009

Video compilation of the Fall 2009 UGSS

Training the Zone: Part 1
Training the Zone: Part 1

Justin sets the record straight on what the “core” is…

Chain Press
Chain Press

This movement is outstanding for tricep and top end bench strength.

Bridging One-Arm DB Bench Press
Bridging One-Arm DB Bench Press

Setup on edge of bench, with DB’s on quads.

Bridging DB Bench Press
Bridging DB Bench Press

Setup on edge of bench, with DB’s on quads.

Three the Hard Way
Three the Hard Way

Jimmy discusses time, exercise selection, and conditioning and how all three are important for reaching your fitness goals.

Reverse Band 5 Board Press
Reverse Band 5 Board Press

This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.

 60 Bench Tips and Common Mistakes
60 Bench Tips and Common Mistakes

Maybe you just don’t know how to f&*%ing bench! Then we suggest you read these tips.

The Missed Lift
The Missed Lift

One very important thing to remember about training and competitive advice is that what others overlook is usually the answer. In other words, the answer is usually very simple but normally only comes from an advanced lifter.

 Your First Meet
Your First Meet

There are a few factors that must be addressed before you decide on a competition. First and foremost, are you physically ready for a competition?

Bench Training for Gear and Raw
Bench Training for Gear and Raw

Here at Lexen, we train raw for much of our upper body development, but by using both environments (the shirt and raw training), you can actually make personal records in each.

 Underground Strength Session 2009 Review
Underground Strength Session 2009 Review

It was Friday night. I set my alarm for 5:00 a.m. This was nothing new, but when I woke up in five hours, I would be starting my trek to one of the strongest gyms in the Midwest—the EliteFTS compound.

My Experience at the 2004 WPO Bench Bash for Cash by Ed Rectenwald (as told to Dave Tate)
My Experience at the 2004 WPO Bench Bash for Cash by Ed Rectenwald (as t...

Let me first tell you briefly about myself for those who do not know me.

Going Raw
Going Raw

I’m a lifter just like you. I’m not a trainer nor do I have any connection to the strength and conditioning field outside of elitefts™.

 Training Individuality
Training Individuality

In powerlifting, there are many different paths to achieve our lifting goals.

EliteFTS Spotlight: Al Caslow
EliteFTS Spotlight: Al Caslow

This week’s EliteFTS Spotlight focuses on powerlifter Al Caslow, the newest EliteFTS sponsored athlete and member of the Q&A staff. Al is currently ranked #1 in the world in the 165 pound class.

 Interview with Jeremy Frey
Interview with Jeremy Frey

I first started lifting when I was about 11-years-old. I started doing little things before this time, but I entered a weight room when I was about 11-years-old.

 The “Devil” Bench Workout
The “Devil” Bench Workout

Why is it that whenever I’m in a gym I see people benching the same weight at each workout? It usually goes like this—a person performs a few reps at 185 lbs, then at 205 lbs, and maybe at 225 lbs.

UGSS November 2008
UGSS November 2008

Video compilation from the November 2008 Under Ground Strength Session.

EliteFTS Spotlight: Matt Wenning
EliteFTS Spotlight: Matt Wenning

The subject of this week’s EliteFTS Spotlight is Q&A staff member Matt Wenning. Matt is one of only a handful of people to total over 2600 pounds in professional competition.

Meet Preparation
Meet Preparation

So, you’re ready to take it to the next level, right?

Benching with the Big Boys When You’re Not
Benching with the Big Boys When You’re Not

The last five years of my life have seen significant changes, the least of which has been my body weight.

Defending the Bench Press
Defending the Bench Press

The bench press is a great lift. Whether your goal is to develop a powerful overall physique or a barrel chest or just get brutally strong, the bench press can help you get there.

EliteFTS Spotlight: Julia Ladewski
EliteFTS Spotlight: Julia Ladewski

EliteFTS Spotlight is a weekly feature here on EliteFTS.com where Q&A member The Angry Coach interviews athletes and strength and sport coaches from various disciplines in order to find out more about what they do, how they train and how they do business.

Another Day In The Gym January 2009
Another Day In The Gym January 2009

Another Day In The Gym January 2009

Beginner Follow-Up Program
Beginner Follow-Up Program

Here’s the exemplary monthly plan with two trainings of the beginning lift operators:

 Warming Up to PRs
Warming Up to PRs

What’s keeping you from setting a personal record (PR) in your lifts? Why isn’t your “top end” going up?

 The 5/3/1 Bench Routine for the Equipped Lifter
The 5/3/1 Bench Routine for the Equipped Lifter

The entire routine is structured around the strength curve that you would use while benching in a good shirt. The main exercises are floor presses with chains, 4-boards, 5-boards, and shirted bench work.

 Concurrent Strategies in Strength Training, Part 3
Concurrent Strategies in Strength Training, Part 3

Please note that different classifications may be used depending on the athletes’ weak and strong points, level of development, training period, emphasis, and additional items. Those classifications are used to help the coach organize the training system and prioritize things according to the demands of sport and position.

Goofus and Gallant Go to a Bench Meet
Goofus and Gallant Go to a Bench Meet

Do you want to be Goofus or Gallant?

 Plateau Buster: A Look at Goals and IIx Fibers
Plateau Buster: A Look at Goals and IIx Fibers

When developing strength and speed, fiber type matters.

Concurrent Strategies in Strength Training, Part 2
Concurrent Strategies in Strength Training, Part 2

For more examples regarding loading protocols, I highly recommend reading Christian Thibaudeau’s, Black Book of Training Secrets–Enhanced Edition. Most of these graphs are taken from there. Another interesting book to consider is Joe Kenn’s, Coach’s Strength Training Playbook, which is another awesome read.

After the Meet Is Before the Meet
After the Meet Is Before the Meet

Fans of Run Lola Run might recall a piece of wisdom featured in the beginning of the movie—“After the game is before the game.”

Tricks of the Trade
Tricks of the Trade

In my many years of powerlifting and traveling to meets and gyms to train and through association with many shady characters, I have amassed a “bag of tricks” to help me on meet day.

Your First Meet Part I: Setting a Date and Developing Goals
Your First Meet Part I: Setting a Date and Developing Goals

Congratulations! You’ve finally decided to take the plunge and compete in a powerlifting meet

Another Day In The Gym May 2008

Video compilation from May 2008.

The SOS Way
The SOS Way

On day one in November of 2005, I completely committed myself to making sure that everything, every day was going to be as productive as possible to enhance my strength.

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