Free Bench Press Program - How To Increase Your Bench Press
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Published 2022-11-22
Hopefully this information points you in the right direction.
All Comments (21)
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My bench press has gone up following the smolov jr program but its very taxing on time and like you i have a life outside of lifting to live but that's an interesting point you made about shoulder work , never thought of that I'll definitely take that onboard and the rest of your advice. Thank you.
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Absolute beast. Subscribed. Glad to stumble across channel.
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Love the channel and all the helpful advice you give out. I'm so glad I discovered your channel and thank you for all the quality content and advice you share. Just curious if you'd still hit your legs and back twice a week as well and how best to fit them in there? Not asking for crazy in depth detail, just how you'd reccomeded fitting them in the week.
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Great video brother, very insightful 🔥
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First comment from the most faithful follower of this channel Great benchpress video
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Thanks bro!
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Hey, man. Thanks a lot for this! Im a little bit confused by the backoff sets, after i do my main bench movement, i go to the ohp work and pick one or two bench exercises, like a incline and a db fly, correct? Any particular rep ranges? (i know you said 2 to 4 sets for each movement, but do you recomend to work in a rep RANGE or a particular fixed rep number without going to technical failure?)
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Great video! Do you recommend something similar for squat? 2 days a week with a heavy and light day, and back off accessories?
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Simple and effective from the states 🇺🇸
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Great video g
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Quality advice without the glitter
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Could you put the program in the comments? And if so could you add on the % of max into the program and have the light day and heavy day seperated? And could you add on the back off set too? Thank you!
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so the deload is the same as the light bench day because both of them are 80%?
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Should I do my accessory bench after overhead press or before?
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How many sets and reps for the shoulder press on the heavy day and light? We do a deload when we dont reach the rep goal on the first set of bench? Is it okay if I do bench and than shoulder press and incline to finish?
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Hey Laird, Do you have a website to purchase different programs?
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I've been stuck at 130KGx1 bench for 2 months now(I weigh 102KG) hope this routine will help me push through the plateau. I can do about 12 reps with 100KG is that a good starting weight for 4x8? Also is it possible to use slingshot bench as a accessory exercise? Not sure how much weight I should do Thanks for the info, liked and subscribed💪👍
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During the deload week when you put more energy into the overhead press, do you just increase the weight for that 3 x 20 set? Or do you do more of a 4 x 10 or 15 scheme? Also, during the light session, do you train the assistant exercises lighter also? Or is that just for the bench? Great video mate, your videos have helped me a lot over the past few weeks.
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I like to work with 4 sets of 4 or 6 sets of 6 al the way to 10 sets of ten i also go balls deep with assistence exersizes
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Laird when I am doing for example 4 sets of bench press what rpe and rir should I have?
