elitefts™ Sunday edition

The Basic Workout Template and FAQ

What is the Basic Template for Bench Press Workouts?

Wednesday: Max effort bench press training

• The Max Effort Exercise: work up to one or three rep max
• Supplemental Exercise: triceps movement. The best exercises for this group includes JM presses, and barbell or dumbbell extensions, board presses or rack lockouts.
• Accessory Movements: triceps, lats, or delts

This includes movements for the lats, shoulders and possibly extra triceps work. The best movements for this group include triceps extensions, rows and various shoulder raises.

• Prehabilation Movements: training of the joints

This includes movements for the elbow and shoulder joint. The best movements for this group include external shoulder rotations, pushdowns and sled dragging for two to four sets of 12 to 15 reps.

Sunday: Dynamic bench press training

• Bench Press: work up to eight sets of three reps using three different grips all inside the rings.
• Supplemental Exercise: triceps movement. The best movements are close grip bench presses, JM presses, dumbbell or barbell extensions, high board presses, or rack lockouts.
• Accessory Movements: triceps, lats, delts

This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include triceps extensions or pushdowns, rows and various shoulder raises.

• Prehabilitation Movements: training of the joints

This includes movements for the elbow and shoulder joints. The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps.

What is the Basic Template for squat/deadlift workouts?

Monday: Max effort squat and deadlift training

• The Max Effort Exercise: work up to one to three rep max
• The Supplemental Movement: this will include one exercise for the hamstrings

The best movements for them include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for three to six sets of five to eight reps.

• The Accessory Movements

• One or two abdominal movements
• One lower back movement: the best exercise for this purpose is the reverse hyper for three to four sets of 6 to 10 reps.

• Prehabilation Movements

This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.

Friday: Dynamic squat and deadlift training

• The Box Squat: work up to 8 sets of 2 reps with prescribed percentage
• The Supplemental Movement

This will include one exercise for the hamstrings. The best movements for the hams include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for four to six sets of five to eight reps.

• The Accessory Movements

1. One or two abdominal movements for three to five sets of 6 to 12 reps
2. One lower back movement: The best exercise for this purpose is the reverse hyper performed for three to four sets of 8 reps.

• Prehabilation Movements

This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.

What is Prilipin’s Table?

A. S. Prilipin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if seven or more reps were performed at 70 percent, the bar speed slowed and power decreased. The same holds true when using 80 or 90 percent. Once one goes above the rep range shown, the bar slows, which translates to less power. If you do fewer or more lifts than Prilipin suggests, it will cause a decrease in training effect.

Number of Reps for Percent Training

Percent      Reps per set      Optimal Total      Range
55-65                  3-6                   24            18-30
70-75                  3-6                   18            12-24
80-85                  2-4                   15            10-20
90+                     1-2                     7              4-10

I think I hurt my rotator cuff. What should I do to rehab it?

Start with the cuff complex which is listed below.

Use five pounds for all the movements.

• Overhead press
• Overhead tricep extensions
• Side raises with thumbs up
• Side raises with thumbs middle
• Front raise with thumbs up
• Front raise with thumbs middle
• Bent side raise thumbs up
• Bent side raise thumbs middle
• Bent front raise thumbs up
• Bent front raise thumbs middle
• Zottsman curl – this is like a curl with an extra twist at the top
• External rotation – only top half
• External rotation – only bottom half

Start with one set of 10 reps with five pounds and work up to two sets of 20 with 20 pounds over time (by this I mean months, not by next week).

When finished with this workout, start the following shoulder traction work.

Lay on the bench with an average or light band set up like you would a reverse band press. Lay on the bench and strap the band around your wrist. Don’t grab the band – you want all the stretch to go to the shoulder and not be limited by your grip strength. Let the band pull your arm up and out. Move the arm around to try and lengthen the shoulder joint.

Do the same as above with the band wrapped around the power rack in different locations, except now you will be standing in front of the rack with the band on the side post of the rack. Move and stretch in every direction you can think of.

Do the traction work before and after all training sessions. Do the cuff work 4–5 times the first week, three times the second week and then only on upper body days after that.

Other Stuff:

• Use a cut up bench shirt for all bench training. This should be a loose shirt.
• Drop the bands on the squat for awhile. You have time. Try the Safety Squat bar for a three week phase. The first two weeks use 15 sets of two reps. The last two weeks will be eight sets two reps. Also use your squat suit straps down and try to use a medium stance. I actually like to use three different stances; close, medium and wide.
• Keep icing it.

Remember when it begins to feel better, you HAVE to keep with the above stuff in some form or another to keep it from coming back.

I am weak off my chest when I bench press...what do I do?

There are a number of things that can be done to help a lifter that has a weakness off the chest.

1. Work on your bar speed.
2. Your lats are weak.
3. You are not staying tight (shoulder blades pulled together and your belly filled with air).
4. The bar weight is simply too heavy!
5. Increase shoulder strength.

This is only a partial list. Be prepared to bench big.

What are the percentages to use on dynamic bench day?

The percentages for dynamic bench press day when using straight weight (no bands or chains) or chains are as follows:

• Beginner - 60%
• Intermediate - 55%
• Advanced - 50%

The percentages are the same when using chains because there is a total deload at the bottom of the lift. Remember that these numbers are guidelines and are always subject to change. This is based on the lifter and bar speed. Base your percentages off of you raw bench press.

What is work capacity and how do I increase it?

During a dinner conversation with Mel Siff and Louie Simmons the topic of periodization training came up. Mel made a statement that I will never forget. He told us of a comment that was told to him by Medvedyev one of the originators of the periodization concept. This comment was that periodization training in the United States has been set back 40 years by some of the current books written on the topic. This is a statement Louie and I have been trying to tell athletes for years. Not only will the progressive overload style of training lead to over training and stagnation, it also ignores one basic concept of training, increasing work capacity.

Work capacity is the underlying component of any training program. It is the ability to perform work, which determines your level of fitness, that in turn, will determine your level of preparedness. If you raise your work capacity too fast, you'll over train and if you reduce it under your current level, you will digress. If your work capacity is still at the same level it was two years ago, then I'll bet you're at the same strength and hypertrophy level you were two years ago.

You can increase your work capacity by several means described below.

Extra Training Sessions: There are several types of extra workouts that can make a tremendous difference in your training. Overseas, it's not uncommon to see athletes performing up to three or four workouts per day. These workouts can be designed for a number of reasons.

Recovery Workouts: These training sessions may also be known as feeder workouts and are designed to aid in the recovery process. For example, if you performed a heavy bench press workout on day one with 400 pounds, then on day two, you would use the same exercise with very light weight for higher repetitions, such as 135 for two sets of 20 to induce blood into the muscles to speed the recovery process.

Another type of feeder or recovery workout and the one most used at Westside barbell is with the use of a dragging sled. The dragging sled has helped a lot of lifters with a multiple of training situations. We've seen the use of the sled add 30 to 60 pounds on one's deadlift, aid in the recovery process, add lean body mass, and bring up weak points. The sled can be used for a number of different exercises for both the upper and lower body. Some of these include: around the waist dragging, ankle dragging (drag the sled with the use of your ankles), pull-through dragging (drag the sled by holding the sled strap between your legs), and upper body dragging (drag the sled by performing front raises, rear raises, side raises, presses and extensions). These sled exercises are best used with the empirical rule of 60%. This basically means that on the first day, you choose the heaviest weight you'll use for that exercise and decrease the weight by 60% for each day after that for three days. After that point, you repeat the process.

This rule is essential for avoiding stagnation with any given exercise.

A great benefit of the sled is recovery. This is because for many of the exercises there is no eccentric motion. It is believed that the eccentric is responsible for DOMS (delayed onset muscle soreness). When the eccentric is taken away from the exercise, you are left with a concentric motion that will induce blood flow to the muscle without causing DOMS.

What are the percentages to use on dynamic squat day when using chains or straight weight?

When using chains or straight weight, the percentages are as follows.

Beginner:
Week 1: 63% for 10 sets of 2 reps
Week 2: 65% for 10 sets of 2 reps
Week 3: 68% for 10 sets of 2 reps

Intermediate:
Week 1: 60% for 8 sets of 2 reps
Week 2: 63% for 8 sets of 2 reps
Week 3: 65% for 8 sets of 2 reps

Advanced:
Week 1: 55% for 8 sets of 2 reps
Week 2: 58% for 8 sets of 2 reps
Week 3: 60% for 8 sets of 2 reps

Four to six reps over the three weeks must be above training percent. This is done in addition to the regular sets.

Recommended Chains for Squatting
Squat Max 200-400 Pounds = 60 pound chain
Squat Max 400-500 Pounds = 80 pound chain
Squat Max 500-600 Pounds = 100 pound chain
Squat Max 600-800 Pounds = 120 pound chain
Squat Max 800-900 Pounds = 160 pound chain

The chains are added on to the weight of the barbell. Make sure to warm up with the chains on the bar first, then add the weights. When the barbell is in the rack, four to five links of chain should be resting on the floor. At no point in time should all of the chain be off the floor during the squat

What are the percentages for dynamic squat day when using bands?

Regular Training Phase
Week 1: 47% 8 sets of 2
Week 2: 51% 8 sets of 2
Week 3: 53% 8 sets of 2

Four to six reps over the three weeks must be above training percent. This is done in addition to the regular sets.

This phase should be used by the majority of lifters.

Recommended Bands for Squatting

Squat: 300-500 pounds
Light band

501-750
Average band

751-1000
Strong band

Keep in mind, for the bands to work properly, you must have tension at the bottom.

Why do you guys teach squatting with a wide stance?

When you squat wide, you create better leverages for the squat. The distance between your knee and hip is greater with a close stance, thus a longer and more difficult squat.

By using a wide squat, you cut this distance back as well as place the emphasis on the glutes, hamstrings and lower back. These are the muscles that squat big weights! While squatting wide, try to keep your toes straight ahead or slightly turned out. This will create a tremendous amount of tension in the hips and glutes and make it hard to squat down. This tension will create a great stretch reflex out of the bottom of the squat. This is vital to the development of barbell speed

Why do you prefer the box squat over the free squat?

1. I can sit back further when box squatting. This places more stress on the posterior chain muscles. Also, this puts less stress on the knees and will allow an athlete to train that may have had surgery or a previous knee problem.
2. I always know how low I'm going. If I want to squat two inches below parallel, then I set my box up at that height. This way my body will always sit as low as it's conditioned. If I want to squat one inch high, then I set the box higher.
3. It allows a lifter that has poor flexibility, or weak hamstrings, to squat correctly. Many times an athlete that has either of the above problems cannot free squat without the coaches and trainers cringing. By putting this athlete on an above-parallel box, it allows for a great workout. Make sure the extra steps are taken to strengthen the hamstrings and address the flexibility problem.
4. Squatting on a box breaks the eccentric/concentric chain. This is one of the best ways to develop explosive strength.
5. The box is great for teaching proper squatting technique. Most athletes and lifters have very poor squat technique because of bad coaching, muscle imbalances and flexibility. The box can work as a great aid to teaching the proper way to sit back into a squat.
6. I can squat lower when using a box.
7. I can correct mistakes at the bottom of a box squat. This is something impossible to do when performing a free squat.
8. It's easier to teach someone how to squat when using a box.
9. My recovery between squat sessions is improved.

Why and how do I push air into my stomach when I squat?

Walk over to a mirror. Take a look at your shoulders and take a deep breath. Did they rise? If they did, then you're pulling all the air into your chest, not your belly. You need to learn how to breath into your belly. This is how we teach everyone to squat. For the squat, we advise the use of a weight belt worn one notch loose. This is to teach you to pull air into your belly then push out into the belt. The belt acts as a great training aid to push against.

As a side note, we use the same technique for all of our max-effort work, but don't use the belt in that situation. This is one aspect of our training that has been misunderstood for too long. We use the belt to teach how to use the abdominals for the squat, bench, and deadlift, and do not advocate its use for anything else, unless the lifter feels it's needed. Many in the gym, have worked up to 600 and 700 pound good mornings without any adverse effects and have been doing them this way for over 10 years.

This brings me to the next point. We've been told breathing and using the abdominals this way will lead to back injuries. Louie Simmons has been coaching this for the past 20 years at Westside and hasn't had any lifters with these problems. Learning to use the belly has made a profound difference in all of our squats, especially for those who never tried it. I saw squats increase by 25 to 50 pounds on this aspect alone. Now that's what squatting big is all about.

Filling your belly with air will also create a larger torso and give you a bigger base of support from which to drive. Ever wonder why those with bigger waists squat so much? Think about it. We want as much tightness and support as we can get from the gross muscles of the spinal erectors, abdominals, and obliques.

How do you perform box squats correctly?

To take the bar out of the rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feels the most comfortable. To lift the bar out of the rack, one must push evenly with the legs, arch the back, push their abs out against the belt, and lift the chest up while driving the head back. A high chest will ensure the bar rests as far back as possible. Slide one foot back, then the other, to assume a position to squat. Set your feet up in a wide stance and point your toes straight ahead or slightly outward. Also, keep your elbows pulled under the bar to ensure tightness in the upper back.

When you’re ready for the descent, make sure to keep the same arched back position. Pull your shoulder blades together and pull as much air into your stomach as possible. Again, push your abs out. You’ll maintain this tightness throughout the set. To begin the descent, push your hips back and push your knees out to the sides to ensure maximum hip involvement. Once you reach the box, you need to sit on it and release the hip flexors while keeping the back arched and abs pushed out. At the same time, drive your knees out to the side.

To begin the ascent, keep pushing out on the belt, arch the back as much as possible, and drive the head, chest, and shoulders to the rear. If you push with the legs first your buttocks will raise first, forcing the bar over the knees and causing stress to the lower back and knees, thus diminishing the power of the squat. You need to keep the barbell in a direct line with the heels throughout the entire movement and this can only be done by keeping your back arched.

What are some exercises I can do to help me get the bar off of my chest?

High-Rep Dumbbell Press

This movement is done with the use of a bench or stability ball. You want to do a standard dumbbell press, but keep your palms facing each other; this will keep your elbows in the correct benching position. I found the repetition range of 12 to 20 to work best with this movement. You want to do three sets, trying to fail at around 20 reps for the first set. You’ll then rest about four to five minutes and try to hit 20 again for your second set. More than likely this won’t happen, but it gives you something to aim for. Rest another four to five minutes and knock off the last set. This method of dumbbell usage works best in place of the max effort movement.

Dumbbell Floor Presses

The floor press is another great way to teach you how to stay tight in the upper body when pressing. When your legs are out straight, more of the load is transferred to the pressing muscles. To do this movement, you lie on the floor and have your training partners hand you the dumbbells. Once again, you’ll want to keep your palms in. Lower the bells until your triceps hit the floor, pause for a split second, and press back up. This movement fits in nicely as the first movement you’d do after doing dynamic bench or max effort bench work. Play around with the sets and reps to see which work best for you but always try to break your record each time you do them.

Barbell Floor Presses

This is one of the classic max effort movements that stood the test of time. The floor press is performed by setting the hooks or supports up in a power rack so you can bench press while lying on the floor. Get under the bar with your shoulder blades together and shrug into your traps. Tuck your elbows and unrack the weight. Lower the weight until your triceps hit the floor. Pause for a split second, then press the weight back up in a straight line.

This movement can be done several ways. The first is with straight weight. Just warm up using three to five reps in an ascending pattern until you reach your one rep max. The second way would be to work up to 60% of your best bench press. When you reach this weight, you’ll begin adding one 20-pound chain on each side of the bar with each additional set until you max out.

For developing strength off your chest, using straight weight would be the best bet, because it’ll teach you to press out of the bottom with maximal weights.

Cambered Bench Bars

This is a bar with a four inch camber in the middle of it to allow for greater range of motion. There are right and wrong ways to use this bar and the style you use is dependent on your own flexibility and ability to use the bar.

The first way is to take the bar down to your chest, which I believe works dynamic flexibility but is only beneficial with very lightweight. I don’t believe the heavy work should be taken all the way down to the chest because of the excess shoulder rotation.

The best way to use this bar is to bring it down to a point where it’s only about a half inch lower than where a regular bar would be. This way you won’t be getting any type of reflex off the chest. The last way to do this is with the use of boards to control how low the bar will go. Use two to three inches of boards so you can control how deep the bar will travel.

Ultra Wide Bench Presses

This is simply a wide-grip bench press outside your widest grip. For most people, this would be with your forefinger on the rings. This isn’t a good movement to use for a one-rep max because of the stress it puts on the shoulders. It’s best done working up to two heavy sets of five or six reps.

Dynamic work for the bench press

This is the key to developing barbell speed. I explained this method in great deal in many of my other articles, so I won’t go into great depth here.

In a nutshell, spend one day per week training your bench for speed. This is best done using weights in the 45 to 55% range (based on bench shirt max) or 55 to 65% range (with non-bench shirt max). Once you reach your percent, eight to 10 sets of three reps is all that’s needed. Make sure to push the bar as fast as you can. It should take you no longer than 3.5 seconds to complete the set.

What is General Physical Preparedness (GPP) and why should I care about it?

GPP is intended to provide balanced physical conditioning between all the fitness components such as flexibility, strength, endurance, speed, and other factors.

According to Yuri Verkhoshansky in The Fundamentals of Special Strength Training in Sport and as outlined by Mel C Siff, there are several functions of GPP:

• To form, strengthen or restore motor skills, which play an auxiliary, facilitator role in perfecting sports ability.
• To teach abilities developed insufficiently by the given sport; increase the general work capacity or preserve it.
• To provide active rest, promote restoration after strenuous loading, and counteract the monotony of training.

Why is sled dragging used for GPP?

• The sled is easy to use and doesn't require a special trip to the gym.
• The sled is specific to the development of the special skills necessary for maximal strength. (And by the way, we never run with the sled.)
• Many movements can be trained with the sled, some of which are listed below. There are movements for the abdominals, shoulders, hamstrings, etc. Virtually every muscle can be trained with a sled.
• The sled is a great way to induce active restoration. In many of the upper body dragging movements, the eccentric is eliminated because of the nature of the sled. This, in turn, is great for recovery because the tearing down of the muscle is much less in concentric-only movements.

What are some sample sled dragging movements?

Around the waist forward dragging: This could be classified as the king of all dragging exercises. Run a nylon strap through the sled with the other end attached to a weight belt. Keep the belt one notch loose to allow for you to pull in and expand your belly as much as possible. This will allow you to better push your abdominals against the belt in the same fashion we advise for the powerlifting. As you walk forward, do so in a explosive, dynamic motion, driving into the belt as you step. You should hear the forces snap the sled with each step. This is much different than just walking forward. This type of dragging is great for the development of the hamstrings and glutes.

Ankle dragging: This movement is great for the hip flexors and hamstrings. To perform it, you'll need to attach one nylon strap to the sled and pass a second through the first for a "T" shape. Tie or loop the end of the second strap around each ankle. Start the motion in a split stance position and pull the back leg forward with a slight bend in the knee. Concentrate on using the hip flexors and abdominals, not the quads. This movement has a profound difference on many lifters I've consulted. It teaches them how to use their abdominals in a way that's conducive to doing the squat.

Rope dragging behind the knees: This style of dragging will pulverize your hamstrings. Attach the strap to the sled. Run a rope or another nylon strap through the first. Face away from the sled and grip the second strap behind your knees with a close stance. Stay in this semi-squatted position and walk forward.

Front raises: This was one of the best and most successful things I've ever seen for sore and damaged shoulders. It helped more lifters get back to the bench than any other movement. Attach one strap through the first in the same manner as the ankle dragging. Face away from the sled and grab one strap in each hand and walk forward while simulating a dumbbell front raise with the straps.

Rear raises: This movement is performed the same as the front raise, except you'll be walking backwards and performing a rear raise. The benefit to these front and rear raises is that the loading during the eccentric phase is taken away. What you're left with is a concentric-only activity that causes little to no soreness.

What is the cuff complex?

1. Front raise thumb up
2. Front raise thumb down
3. Side raise thumb up
4. Side raise thumb down
5. Bent raise thumb down to side
6. Bent raise thumb up to side
7. Bent raise thumb up to front
8. Bent raise thumb down to front
9. External rotation top half
10. External rotation bottom half
11. Zotman curl
12. Overhead press

* All for one set of 10 reps.

How long can I use the bands on the bench press?

This is entirely up to the individual, but using bands for every workout is not advised. Here are some suggestions on how to cycle bands during your dynamic bench cycle.

1. Alternate bands and straight weight every week.
2. Alternate bands and chains every week.
3. Three weeks of bands followed by three weeks of straight weight or chains.

These are just some suggestions and it's up to you to figure out what works best. Listen to your body and over time it will tell you what is best for your training.

What is straight weight?

Straight weight is when you are lifting without bands, chains or weight releasers.

Weak off the floor when deadlifting?

If you are weak off of the floor when deadlifting, your problem may be a lack of lower back strength. Try doing good mornings (and its many different variations), reverse hyperextensions, back extensions and heavy abdominal work. The 45 degree back raise is also a great exercise. Make sure your form is also correct, as it could be a technical problem.