Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important exercise in the world, the bench press. Just the process of wedging himself under the bar caused hundreds of pounds to levitate prior to him actually executing the lift. One of gods finest creations the ultimate test of strength, static power and badassery. Brad gillingham learn more about brad gillingham by checking out his bio on the jackals gym website. So i started running the brad gillingham bench routine last week and had a few questions first of all, i was curious if anyone has run it before and how it worked out for them. We bench press because, next to the squat, its the most fundamental weight training movement there is. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Apr 14, 2020 the bottom line about the critical bench 2. If you know the creator let me know so i can give credit. Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. Apr 20, 2020 forget your other priorities for the next six weeks, and ill fasttrack you to a better bench press. The bench press exercise bpe is receiving increasing interest as a field testing, trainingtherapeutic modality to improve neuromuscular performance or to increase bone mass density. I dont know if i succeeded, but in retrospect, i wouldnt do it again.
So i started running the brad gillingham bench routine last week and had a few questions. Jan 24, 2018 these program models the exact training approach jen uses to peak for competitions. Brad gillingham inspired, program courtesy of maryland powerlifting. Program can be adapted by plugging in maximum weight into percentages in chart. The percentages are based on your one rep bench max. Candito 9 week squat pdf the squat challenge home edition free 28 pages 95 accessories squat challenge 8 week home edition, squats the ultimate guide to squat the best workout, the this is the brad gillingham 16 week squat program also known as 5x5 squats. A helpful poster on took some time to denote the contents of these videos on paper. The weightrainer mm2k add 50lbs to your bench press.
Gillingham 12 week bench program usa powerlifting maryland. By pavel tsatsouline chairman posted on january 21, 20. Now, take 70% of that, and that is your beginning weight for this bench press program. Brad is the coowner of jackals gym in marshall, minnesota along with brothers karl and wade.
Lets face it, everybody wants to increase their bench press, but gym regulars and bodybuilders eventually hit a plateau and struggle to raise those bench press numbers. In my previous bench press workout, i wrote a few paragraphs praising the bench press and tried to find some sort of common theme among bench pressers. Unrack the bar and slowly lower it to your lower chest. Big brad gillingham landed on the cover of this issue due to the fact that he has kicked ass for.
If so, consider working the floor press into your training as an alternative to the bench press, or as an additional assistance exercise. I know it doesnt seem heavy enough, just be patient. An exercise that even your average gym newb can safely attempt and reap generous gains rather than wasting their time on pointless machine exercises. Put down that magazine article on how to increase your bench press by 20lbs. Jun 09, 2005 the evolution of my deadlift training. Mauro dipasquale for his bench press, brad gillingham for his deadlifts. Includes results available with your selected plan.
After warm up sets, do the heavy single for the day followed by the working sets for that day. Here is a raw bench press programmes penned by one of americas best ipf powerlifters here is a bit about brads credentials. Beis in an early 1990s issue of natural bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. This is the brad gillingham 16 week deadlift and rack pull program. Brad gillingham s 12 week raw bench program is a no frills bench only program that incorporates a heavy day and a volume day into a 2x weekly program. If you wish to try out ed coans bench press strength training program, click here to see an interactive chart where you can submit your current 1 rep max on the flat bench press and the table chart will automatically calculate all your lifts from weeks 1 to week 12 and give you a new 1 rep max to shoot for. Gillingham 16 week deadlift program usa powerlifting. I also have the bench routine and a dl program nick gave me that can be run with the 5x5s but it is a significant volume of. I also have the bench routine and a dl program nick gave me that can be run with the 5x5s but it is a significant volume of pulling from the floor. The weightrainer mm2k add 50lbs to your bench press program.
In a previous post there was a 3 hour discussion by powerlifting g. In my previous benchpress workout, i wrote a few paragraphs praising the bench press and tried to find some sort of common theme among bench pressers. If youre a bench press addict and want to bench twice a week, id suggest doing some lighter, moderate volume closegrip work on the second day. Assuming all things related to form are correct, there are a handful of key points to focus on when building a bigger bench press.
Do you need to switch up your training to increase your motivation, or is it time to give your lower back and shoulders a little break. Below is an outline of the program with broadly estimated starting weights based on this pdf document. Somebody sent in a spreadsheet containing a 10 week peaking training program thats supposed to be ed coans. The iron bible toward the attainment of greater strength and.
In my opinion, if you are serious about increasing the amount of weight you can bench press and are ready to work hard to achieve your goals then the critical bench 2. Over 12 weeks, the heavy workout weekly is when youll bench. I have experimented with many different methods to train the deadlift during the past 25 years. The brad gillingham 12 week raw bench program bodybuilding. Mike bench press a pair of pound dumbbells like they were 30 pound dumbbells.
The second day of the pps was devoted to the bench press, deadlift, and overhead press. Gary edward bench press program i found a bench press program on dave drapers forum. One of the mistakes that i see lifters make when trying to increase the bench press is overtraining the bench press movement, and not hitting enough assistance work. Lets start off with this why do some people have a big bench and others kill themselves for an extra 5 lbs a year. The juggernaut method jm has become a staple among elite strength athletes and is known for its ability to turn average joes into incredible performers.
Question about the brad gillingham bench routine reddit. Lastly, you need to eat like it is your job on this program to optimize it. Thanks for the info, this was posted first here on. Download premium images you cant get anywhere else. First, lets address five of the most common problems i see, then ill get you set up on a monster bench program. Gary edward bench press program strength training programs.
This program is mainly for individuals who are looking to increase their bench press or put on muscle mass in their upper bodies. Ed coan 10 week program spreadsheet all things gym. Brad gillingham routine part 2 powerlifting forums t nation. Assistance work 3x6xfront dumbbell raises repeat on light day. The bench press exercise bpe is receiving increasing interest as a field testing, trainingtherapeutic modality to improve neuromuscular performance or.
Now that you know how to lift serious weight, its time to put your new technique into action. Lets get to the point i was thinking in mixing this two programs for the bench and the sq and dl this is the bench program. So now lets take that bench press to a respectable number. Brad gillingham squat, dl, and bench programs powerlifting. Here is a raw bench press programmes penned by one of americas best ipf powerlifters here is a bit about brad s credentials. But how did it come about in the first place, and what exactly is it. Brad gillinghams 12 week raw bench program is a no frills benchonly program that incorporates a heavy day and a volume day into a 2x weekly program. Brad is married to wife diane and has two daughters emily 21 and elizabeth 18. Developed by chad wesley smith of juggernaut training systems, it is a. In a recent study, brad schoenfelds lab concluded that equalvolume bodybuildingstyle and powerliftingstyle training protocols actually promoted similar increases in muscular size. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Brad has set 12 ipf masters world records with highlights being a 400 kg 881 deadlift at the 2010 ipf world championships in. It is not an easy program, but, it is a worthwhile program.
Bench press lessons i have learned brad gillingham hmb. Dec 14, 2015 the fact is that ive been running the 531 program for about 14 months, but i started competing in powerlifting and i feel i need something heavier heavy singles, and stuff. Mar 12, 2014 watching brad get into position for his deadlift. Brad gillingham born 1966 is an american world champion powerlifter and strongman. Brad gillingham pl routinesgreat stuff dragon door. A downloadable excel file of this program is located. Find highquality bench press stock photos and editorial news pictures from getty images. A bench press program is a training routine designed to increase an athletes upper limit strength in the bench press, their work capacity with the bench press, or a similar goal. You can work the pecs and triceps multiple times a week, but if the upper back, shoulders and traps are not strong eventually. Home supplements gym equipment kayak fishing gear automotive knee wrap reference page powerlifting routines thresher sema build. Benching set proper bench press technique,bench press only workout upper bench press,how to make a homemade gym how to make a workout bench at home. The brad gillingham automated bench press program calculator created by adam gerbert is located at. Powerlifting programs specific to the bench press are a great way to make gains.
Years ago they would say the meet doesnt start until the bar hits the floor. Secondly, i couldnt find anything about how much to do in addition to the benching. How have you stumbled across any big tips that have. Brad gillingham inspired, program courtesy of maryland powerlifting one rep max. Gillingham 16 week deadlift program usa powerlifting maryland. Just make sure that you maintain a reasonable amount of assistance work, as this is a vital part of improving your bench press strength. Bench press workout program spreadsheets lift vault. Dont think about what you used to press or what you think you can press. I feel the bench shirt is here to stay, but it has affected the deadlift in a negative way. Brad gillingham routine part 2 powerlifting forums t. The following tables provide the skeleton of your training program. Brad gillingham 12 week bench program 2020 lift vault. These program models the exact training approach jen uses to peak for competitions.
Ed coan 10 week training template cast iron strength. Secrets of strength and bench pressing with jim wendler. Marshall 111002 brad gillingham a world powerlifting champion works out in a. Keep your wrists over your elbows and your elbows pointed out to your sides. Download the sheet and enter your 1rm, along with a value to round. Bench press 3sets x 12reps close grip bench press 3. Squat 870 pounds 390 kg at the usapl nationals 2004. Brad is a 6 time ipf world powerlifting champion and a 12 time usapl national powerlifting champion. Buy diazepam online eu for each bench press workout, be sure to warmup. Grasp the barbell with a wide, overhand grip, well outside your shoulders. Maryland powerlifting 12 week bench program brad gillingham inspired.
Doing light flys on double bench day really opening up the chest and getting a good stretch and blood flowdoing heavier db paused assistance on single bench press session days when it calls for chest muscles eg db paused floor press, db paused flat bench, db paused incline, etc. Brad has set 12 ipf masters world records with highlights being a 400 kg 881 deadlift at the 2010 ipf world. This program is designed with the end goal of adding as many reps as possible to a 225 pound bench press set. Aug 10, 2012 somebody sent in a spreadsheet containing a 10 week peaking training program thats supposed to be ed coans. While the bench press is not always a great indicator of strength, it is the movement your average person knows best, and a favorite amongst most gym goers. I have taken the time using the post as my template to put together a spreadsheet that will. Below is a list i have put together for bench, squat and deadlifts. The brad gillingham 12 week raw bench program cast iron. What program is best for increasing your bench press. First of all, i was curious if anyone has run it before and how it worked out for them. Westside has 26 men over 800 pounds in the deadlift and four over 900.
Gillingham raw bench program sports leisure scribd. By far the best part of this program is the custom tailored approach. Above there are a lot of powerlifting programs, but most lack accesory exercises. Nowadays, the big equalizer is the bench shirt, as some can get more than 300 pounds over their raw bench. The fact is that ive been running the 531 program for about 14 months, but i started competing in powerlifting and i feel i need something heavier heavy singles, and stuff. The percentages are based on your one rep deadlift max or you can choose to use your one rep deadlift goal. You just have to commit to it and you will see results. Bench press lessons i have learned brad gillingham. Oct 03, 2019 similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a nofrills approach. On mondays, i alternate partial rack pulls and full deadlifts every other week.
He developed a bench press powerlifting routine that involves doing one light day and one heavy day each week. Some say the most popular powerlifter on the planet, brad gillingham of usa did what he does best, and pulled an enormous world record deadlift of 397. Workout a performed on week one, this bench press workout focuses on 5x5 work. Brad gillingham pl routinesgreat stuff didt mike hall have a higher 3 lift total when the usapl was the adfpa. The program alternates every week with one week doing max rack pulls and the next week doing 6. I believe kaz would have been the first person to bench press 700 pounds, if he hadnt torn his pec in a. Dec 25, 2011 gary edward bench press program i found a bench press program on dave drapers forum. Gillingham raw bench program free download as excel spreadsheet. First, you dont need special supplements, crazy overload techniques or piles of food to increase your bench press. Jorgen ljunjberg from sweden told me about his squat training method. Several quotes from both days from various instructors. Rounded off weight values to the nearest 5 to clean the spreadsheet up. Build superhuman strength with this bill kazmaierstyle chest, shoulder and triceps training routine.
My bodybuilding workouts are my accessories to the program, like my arm days and back day and chest accessories like heavy incline dumbbell presses and light. I created this sixweek program exclusively for tnation, based on the principles i learned as a competitive powerlifter at westside barbell in columbus, ohio. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. The above is an excerpt from the strongfirst lifter instructor manual. Brad is part of the first family of strength along with his late father gale gillingham, a former guard for the green bay packers, and brothers wade and karl gillingham. Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a nofrills approach each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. Beginner and advanced pressing techniques bench press principles bracing techniques detailed bench press technique with this bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. Brad gillingham talks about traveling to russia for the ipf raw world powerlifting championship. Jens programs also comes with extremely detailed notes on how to select your training loads, advice on how to setup and execute your bench press technique, and instructional videos on each exercise. Brad gillingham has bench pressed 600 pounds raw and is a bench press grand maestro.
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