callan
The official ghetto booty
this
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bench programming
- Thread starter Brick
- Start date
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- Tags
- bench programming
Bench Polkov
SIR BENCHALOT
TrentZor
Member
Yeah, I was trolling too...
I'm coming to your gym Mon with the ptc crew. How far are u from movie world?
cheers Trent
wingman
Super M0derator
Looking to do a wod there?
Bench Polkov
SIR BENCHALOT
Google maps?
TrentZor
Member
Bench Polkov
SIR BENCHALOT
13mins apparently but it'll take you longer in traffic.
https://maps.google.com.au/maps?q=m...SDXW6MCDw;FSovVf4dcIIkCSGgFtIPGSt07w&t=m&z=13
https://maps.google.com.au/maps?q=m...SDXW6MCDw;FSovVf4dcIIkCSGgFtIPGSt07w&t=m&z=13
0ni
Registered Rustler
100% agree
You really think that technique changes will get 40kg bencher to 60kg. Anyway I agree technique is important but strength is always number 1 by a mile.
Sticky
Active member
This thread is funny.
I've ran a modified smolov jnr and Coan for bench.
I got my best gains from smolov, but it's not a sustainable program. Maybe something you'd bring out once or twice a year.
Coan I like a lot, it's what I base all my lifting around at the moment, and should see me PR everything at this comp on Sunday.
If you bench less than 115-120, just stick to Coan type progressions and you will be fine.
Make sure you have a good set up, and smash your back work.
Not sure if I should get into the whole technique thing again......
I've ran a modified smolov jnr and Coan for bench.
I got my best gains from smolov, but it's not a sustainable program. Maybe something you'd bring out once or twice a year.
Coan I like a lot, it's what I base all my lifting around at the moment, and should see me PR everything at this comp on Sunday.
If you bench less than 115-120, just stick to Coan type progressions and you will be fine.
Make sure you have a good set up, and smash your back work.
Not sure if I should get into the whole technique thing again......
Yeah good points. Dont anyone get me wrong i agree technique is very important I just don't plan on being the lifter with perfect technique benching 100kg I would rather bench 180 with average technique.
The Hamburgler
Spotter Loader
Dave Tate does.
As do Shane Sweatt and Laura Phelps.
One can only imagine this is factoring in a lack of coaching/proper technique to begin with.
Also, I've found the best thing to help my bench was not having a fractured collarbone lol. Got to 75kg in no time doing (accidentally) dead start benches off pins and also a lot of high (15+) rep benching and even higher rep dips
I now estimate my 1RM at a painful 1 plate
Technique definitely plays a part. I've seen guys flapping around like seagulls with an empty bar work up to 40-50kg after being taught even basic do's and do'nts (normally its as simple as explaining the concept of tightness). From there it is just getting stronger and technique reinforce (which really doesn't require anything special for a non competitive lifter)
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Had a brief look at the coan programme online, the question I have is I only have a flat bench do you think I can substitute the incline benching for OHP or put my flat bench at the max angle I can without falling off the fucking thing. I am a big believer in following the programmes exactly as written but do you think I could get away without an incline bench? Or should I just buy one if I am gonna get really serious about my benching.
For anyone interested there is an online calculator located here for the Coan BP routine http://www.joeskopec.com/edcoanbench.html
And before the question gets asked yes I have had some coaching on my technique from Freako and yes it made a huge difference to my bench.
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Alpha Moth
New member
Powerlifting Heads-Up - is this the coan program?
The Hamburgler
Spotter Loader
Brick posted the exact same link brother
Bench Polkov
SIR BENCHALOT
Personally I think everybody should follow it as written at least once, to allow them to learn the pros and cons of a program before they try to personalise it.