We stand to empower those who seek to improve their life through fitness. Overloading using a slingshot; The last piece is probably the most critical, so it was saved for last. Finally, James wraps up his bench press workout with three accessory exercises for his upper back, chest, and triceps. Ray Williams is a powerlifting legend known for his incredible strength and remarkable feats in the sport. . The evidence is still short on whether increasing your 1 rep max Slingshot strength will transfer to increases in your 1 rep max raw bench. Buy on Amazon: 6: Slingshot by Mark Bell - 9.10. 2022 Mark Bell Sling Shot. Muscleandfitness.com is part of a360media Fitness & Health Network. Of course, you do not have to perform these exact exercises in your own routines. James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds. Soon after incorporating it on a once per week basis my raw bench climbed to 300 with a clean pause. If you enjoy this article, youll probably also like our guide on the 10 BEST BENCH PRESS ACCESSORIES TO INCREASE STRENGTH AND TECHNIQUE. A benefit to the Sling Shot is it doesn't require bulky equipment, it can be thrown into a gym bag and used at a public gym. You will need to do the lift frequently to improve on it. Buy on Amazon: 2: SAWANS Bench Press Sling Power 9.00. All in all, the advanced bench press program is written to serve as a . View our Privacy Policy and Terms of Service. This would involve protocols of using 15-20% more weight than your raw bench press for the same number of reps. Its important that when you do start your overloading on the bench press that you have a spotter. We stand to empower those who seek to improve their life through fitness. In other words whether you get your best results with a high, low, or moderate training frequency is primarily dictated by your parents. In this video EPIC's head coach Brandon explains . If you are going to use Josh Bryants unique form of bench press programming, then I highly recommend you start out by deloading every 4th week. He has trained many of the worlds strongest bench press specialists including Julius Maddox. The top set should be hard but NOT an absolute grinder. It's comprised of a thick, stretchable fabric that helps keep your arms locked in a sound bench press position and provides support at the bottom of the lift. feeling the weight in your hands before attempting it raw). Slingshot mimics a bench shirt which helps with preventing injuries, it's awesome at helping you adapt to heavier loads. 7. One of the benefits of this approach is that you can perform a lot of volume on the bench press itself without accumulating too much central nervous system fatigue. Correct form comes down to one word: tightness. Easy answer if youre looking to get strong: you dont. Buy on Amazon: 3: Bench Press Slingshot Band Push 8.25. **Performed at 76% of his projected 1-rep max. You might feel a sense of over-confidence because youre handling loads you arent normally able to use when benching raw. Lastly, the number one reason for overuse injuries is getting greedy. This is a very straightforward strategy. The Township staff is available to determine the perfect place for your gift of either a bench or tree in any one of the parks, trails or the South Cemetery. And the ones that do are, frankly, quite lazy in their approach. He later teamed up with Josh Bryant again and finally reached his goal. Explore, Dream, Discover.. As a general rule of thumb, they should not be used for more than 3-6 weeks at a time and for no more than 2-3 times during the course of a year. On the RPE scale, your accessories should be registering a 9. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. They are just an example of what James was doing at one specific time in his career. There is a reason the strongest bench presser in the world Julius Maddox continues to place his faith in Josh. So, if youre looking to get practice at handling heavier loads, then the Slingshot is definitely an effective tool. By now you should have a thorough understanding of how Josh Bryant organizes his athletes bench press training programs. Then 305. (Yes, Heres Why & How To Use Them). Consider a traditional 5-day bodybuilding split that focuses on hitting each muscle group once. By week 11 you should be hitting a single that is already beyond what you could do at the start of the peaking cycle. When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. There is also some carryover slightly above and below the exact point that you are training. Taking a quick video of your lift is the quickest and easiest way to address this. While I could use other overloading exercises for bench press, the Slingshot allows me to perform the movement alone (with no training partners) and with relative ease. Therefore, the Slingshot might be an effective external cue to tuck the elbows, which would allow lifters to practice the correct motor pattern. Here was the result: Well done Vincent Dizenzo! For anyone who has ever tried it, you notice the benefits right away. Tighten your core and then pinch your shoulder blades together. Isometrics are the single best thing you can do to strengthen a sticking point within the bench press. He is best known for setting the heaviest raw squat record in history, which still stands to this day.Ray also competed at the 2023 Powerlifting America (AMP) Classic Open Nationals on February 24th, where he won his seventh national title, and cemented himself as a living icon of . You can blast your muscles with a fair amount of volume while still training your pressing muscles with a reasonably high amount of frequency. A mini band also works. Consent is not a condition of any purchase. While we have discussed the neurological adaptations necessary for maximal strength in detail in the past and it gets very complicated very fast, all you need to know is that neuromuscular adaptations are the crux of actually getting strong. After the speed reps, James moves onto two key supplementary exercises: the reverse band bench press and v-bar dips. Go home people. It's up to you to make it the former, not the latter. Bench Press Slingshot Band Push Up Weight Lifting Gym Workout, Bench Press Sling Power Increase. For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. We stand to empower those who seek to improve their life through fitness. Please note that all of these workouts were taken directly from James YouTube channel. Revolutionized by Romanias olympic champion Tudor Bompa, in simplest terms, periodization is the act of increasing the weight used each session in a controlled and planned manner. However, this link has not been proven with adequate evidence, and more research needs to be conducted. You will also need to know your weakness. It allows you to use much, much heavier weight than you are used to. Another great exercise similiar to the Slingshot is the Reverse Band Bench Press. Although very similar to a regular bench press, the elastic does have a slight learning curve. IRON COMPANY Body-Solid Leverage Bench Press. Bell says to flex your chest as high as you can while keeping your lats tight. There are four types of Slingshots that you can buy based on how much tension you want. If you are interested in Josh Bryant style programming then I highly recommend you subscribe to James YouTube channel: All exercises performed with 70% of weights used during weeks 1-3. This is because as you bring the bar to your chest, the slingshot will be storing elastic energy. Pick a weight that you can do about 3-6 repetitions with, bust out the set, and then do this calculation: One Rep Max = (Weight Lifted * Number of Repetitions)/30 + Weight Lifted. As you come out of the bottom of the bench, flare out your lats to recruit their maximum power. ****Perform 3 sets of 1 ramping up to one top set with maximum weight. Let me say first that the sling shot is a great addition to anyone's chest routine , I have been a gym rat for over 30 years and this simple device . Josh Bryant is truly one of the brightest minds in the fitness industry. Jon Chambers is a powerlifter, strength coach, sports hernia expert, and writer involved in the strength training community for almost a decade on a mission to create the best strength and fitness guides on the web. To fix this, really focus on getting into a tighter position where your scapula are pulled back and down. In Joshs opinion the answer is bench press isometrics. Lie on a bench and place your lower back flat against the padding. Get the Physiqz Bench Press Pyramid Program with included calculators delivered to your email immediately! This training cycle was performed in the summer of 2011. Are you curious about the Josh Bryant Bench Press Program? So sail away from the safe harbour. Buy on Amazon: 4: RYOMA Bench Press Slingshot Power 9.05. For example here is what a training cycle might look like: In my experience this is a highly underrated training frequency. My personal experience with it atm is the following: I am on SS atm (since I am getting back into lifting after a 2 month break, where I also did not squat for 1 year (had no squat rack + also a 4 month break). Josh sometimes has his clients bench press heavy once every 10 days. Part 9: James Stricklands Bench Press Program. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. You would perform a set of overcoming isometrics, rest 2 minutes, perform a set of speed bench presses, rest 2 minutes, and then perform another set of overcoming isometrics etc. Sometimes things these things just happen on the bench press. In essence, this simply means altering the exact amount of weight you lift each session based on how you feel on any given day. In between the heavy bench press workouts his clients would perform a relatively heavy accessory day. He has put up multiple 600+ pound raw bench presses and multiple 900+ pound geared bench presses. It requires a high level of frequency, but a low amount of volume in any given session. The choice is up to you. Secondly, it provides a better biomechanical position. The slingshot bench press was included in my article on the Best Bench Press Variations. Face Pull 4 10 2 min. An experienced coach such as Josh Bryant will tweak these percentages each week based on how his client is progressing. The 8-Week Program to Build Your Bench-Press Max Akim Williams gives insider advice on how to make the most out of your time on the bench. Option #2: Bench press once every 7 days, two push workouts per week. If you really want, you may swap out close-grip bench for wide grip bench within the program but you must make sure to use at least one of the isolation movements to focus on triceps. A: 5 rep maxuse a weight that you can do for roughly 5 reps. A: For these you need to bench press in the squat rack and set the pins just below lockout for high presses, and just above the chest for low presses. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. Cambered Bar Bench Press: Benefits, How-To, Technique. He actually has his athletes alternate between sets of overcoming isometrics and sets of speed bench presses. Jump to the Routine 3 Days 11 Yes Edgar Artiga Day by day we toil among our fellow iron warriors, heaving weights thousands of times over the course of our training journey. Consent is not a condition of any purchase. But if you absolutely must, follow the original routine first and any save adjustments for the next training cycle. The original intention of the slingshot was helping relieve some pressure on the shoulders, and it genuinely does a good job. Since we have already gone through the slingshot bench research process, we understand this problem. The third is where you can really make some free gains. Still confused? Exercise C2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest , Exercise F1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest, Exercise C1: Seated cable row (v-handle), 2 x 12, 60 seconds rest, Exercise D1: Seated HS overhead press**, 2 x 10, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest, Exercise D1: Dead bench, 8 sets of 1 rep*****, 45 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 11 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 8 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest, Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest, Exercise F1: DB flies, 3 sets of 13 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds rest, Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest, Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E1: DB front raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 3 sets of 10-12 reps**, 60 seconds rest, Exercise F1: Flat DB extension, 3 sets of 10-12 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 5 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 12 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 3 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 1 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest, Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest, Exercise D1: Dead bench, 5 sets of 1 reps*****, 75 seconds rest, Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest, Exercise F1: DB flies, 3 sets of 15 reps, 10 seconds rest, Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest, Exercise A1: Bench press against bands (close grip), 1 set of 3 reps**, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest, Exercise F1: DB flies, 2 sets of 8 reps, 10 seconds rest, Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps****, 120 seconds rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), sets of 5 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps**, 120 seconds rest, Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E1: DB front raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise E2: DB lateral raises, 2 sets of 10-15 reps**, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 1 set of 3 reps***, 2 minutes rest, Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 4 reps***, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 6 reps****, 120 seconds rest, Exercise B1: Speed bench press (competition grip), 3 sets of 3 reps***, 2 minutes rest, Exercise C1: Bench press (wide grip), 2 sets of 5 reps****, 2 minutes rest, Exercise D1: Dead bench, 4 sets of 1 rep*****, 60 seconds rest, Exercise C1: Face pulls, 1 set of 100 reps, 60 second rest, Exercise D1: DB front raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise D2: DB lateral raises, 2 sets of 10-12 reps, 60 seconds rest, Exercise B1: Bench press (wide grip), 2 sets of 5 reps***, 2 minutes rest, Exercise C1: DB front raises, 3 sets of 4-8 reps, 60 seconds rest, Exercise D1: Flat DB extension, 3 sets of 10-15 reps, 60 seconds rest, Exercise A1: Bench press (competition grip), 3 sets of 1 reps**, 240 seconds rest, Exercise B1: (15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing). The Mark Bell Slingshot is a tool that powerlifters use for bench press training. Twenty years from now you will be more disappointed by the things that you didnt do than by the ones you did do. There are six benefits to using the Slingshot: The Slingshot slides fairly easily up each arm and sits just above the elbow. For the warmup, Bell suggests using a Hip Circlea looped piece of fabric that wraps below or above the knees to activate the glutes and hips. You want to feel how much support youre getting from the slingshot by having a common reference point for a similar set/rep/load protocol. This is because you need to keep your upper back and lat muscles much tighter while benching with a Slingshot, and if youre not getting the requisite amount of tightness, then it will be harder to stabilize and control the bar on your chest. While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. Weve come a long way in training strength since the 60s. Bench press (competition grip), 1 set of 3 reps, 4 minutes rest, The B1 exercise that is highlighted above represents our speed bench press sets. The Slingshot is an effective tool for overloading the bench press. If you feel like you can do more on a given day, and you are looking to absolutely maximize your bench, you need to. While RPE is phenomenal for pushing yourself, it can be an easy way to rationalize taking an easier workout day because you dont feel in the zone enough. You also have a second upper body accessory day later in the week. The ascent path, however, tells a very different story. I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. On the other hand if you are nearing your competition and are performing singles for your top set then you would perform 4-6 sets of speed doubles at around 90% of your 1-rep max. These percentages are based off your estimated 1-rep max at the start of the training cycle. Rather, I would pick a set and rep range with a bar load that you would normally do raw, and perform it using the Slingshot. This will provide you with two max fatigue phases, two high volume stages, two super-compensation phases, and two max-out phases. ****Perform 3 sets of 2 ramping up to one top set with maximum weight. As you bring the barbell down during the bench press, the Slingshot creates elastic tension on your chest, which allows you to use more weight than you normally would for the same number of reps. Because the bar load is partially supported by the elastic tension, the Slingshot can also reduce the amount of stress on the shoulders and elbows when the bar is on your chest. 10 BEST BENCH PRESS ACCESSORIES TO INCREASE STRENGTH AND TECHNIQUE. Second, you will need to ensure youre tucking your elbows so that theyre slightly in front of the barbell when the barbell is on your chest. They should be challenging but shouldnt be so heavy that you have to get amped up to complete them. It can effectively increase muscle strength and is suitable for any athlete who want to increase their power, pressing strength, speed and dips. Tuck your feet back under the bench directly beneath the hips, with the balls of the feet in contact with the floor and heels raised. Mark Bell's Sling Shot Mark Bell - Super Training Gym 381K views 9 years ago Stronger In 30 Days Bench Press Program by Mark Bell Mark Bell - Super Training Gym 502K views 6 years ago Casey. The sling shot training routine is only week one to four, it consists of heavy triples and singles. When I use the slingshot, I like to take a prescribed load (i.e. They are intended to provide direct carryover to the bench; if you want to get ungodly strong at pull-ups or rows this is the wrong article. Let one of our coaches help you get stronger, study by Dugdale et al. Thank you for reading and I wish you the best of luck in your strength training journey! Supplemental exercises are going to be very similar to the bench press itself and are designed to directly boost your pressing strength. By the fourth week the lifter has already completed 48 total reps with the Sling Shot at very manageable weights. In a Josh Bryant style bench press workout you would perform your accessory exercises after your 1-2 supplemental movements. In terms of powerlifting, the hardest part of a heavy bench press for most people isn't the lockout, it's the middle part of the range of motion, and the slingshot helps you push through that part through initial momentum. If you bench three times per week you should look at having two variations in your program and doing less assistance pressing work. This program is not only used to help increase the bench press but other compound lifts also, such as the squat and deadlift. Why just initially use high frequency then? SMASH F$%@ING WEIGHT! Josh Bryant is a HUGE believer in using deloads over the course of a bench press training cycle. Here are some examples of accessory exercises that Josh likes to use at the end of his clients bench press workouts: As a very general rule of thumb you might want to perform 2-4 sets of 8-15 reps on each of your accessory exercises. Conventional VS. Sumo Deadlift: Which One Should You Do? Chad was better known for his squatting strength but he also put up some highly respectable numbers on the bench press while working with Josh Bryant. When first using the Slingshot in your training, I would recommend taking 2 weeks to learn the movement pattern and feel how the Slingshot affects your bench press. This will ensure the third fundamental principal described in the intro to this article is covered and youll be on your way to a two plate bench as most gym enthusiast wonder how many people can bench 225 pounds, and youll proudly be able to say youre one of them. In the elite lifter, we see that the bar is being pushed back while also pressing up. A deload of course refers to a period of time (usually one week) where the training stress is reduced. If you are not sure where to start I recommend you give this type of bench press training frequency a shot. Pressing off of pins eliminates the stretch reflex and forces your muscles to work much harder to overcome inertia in the bottom position. James Strickland is a big proponent of this system. Trust me, you dont want to miss out on this cutting-edge information! This video from Bryce of Calgary Barbell breaks it down perfectly. Take the Bar Through a "J' Path. Take a look at this diagram: On the left it a clear case of elbow painthey are far in front of the barbell, requiring the triceps and elbow extensors to carry an enormous amount of load. The following procedure will be followed for the purchase of either a bench or . There is an adjustment that needs to be made, however. The Original Slingshot is designed for people to lift around 10-15% more weight than their raw bench press. In order to view the video, please allow Manage Cookies, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Also notice that the elbows are tucked to the side of the body and not flared to avoid any shoulder discomfort. All rights reserved. This is true even for things such as seated military presses. When it comes to truly maximizing strength on the bench, there are 3 ways: The first point will only come into play if youre bulking, and the second is handled by the actual program. It will be a solid overloading tool in your bench press training. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. Some links in this article are affiliate links, which means I earn from qualifying purchases. Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. However, we know from practice that handling heavier loads by using overloading methods can be a psychological benefit to some lifters (i.e. Show's over. or weight - the only true trait that matters is heart and determination. It mimics natural muscle movement by lengthening and shortening with the muscles thus giving support on the eccentric and concentric phase of a bench press. I will explain why and when you should use the Slingshot, the types of Slingshots, and how to implement it into your training. Browse our wide variety of gear to see how we can help improve all of your lifts while keeping you protected. Download Deadlift Program Influence of the Slingshot bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. Regardless of age, gender, PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. In any true strength program, overloading isnt an optionits a necessity. How have you incorporated the slingshot in your bench workouts? Push-ups . If youve already been benching consistently for a couple of years, then the Slingshot is a tool that every bench presser should try at least once. Your last repetition should be an all-out grinder. Sling Shot Bench Press Barbell, Bench 5 3 60 sec Use 60% of your 1RM for all 5 sets. Bench Press Sling Shot Training Increase Push Up Band Power Gym Workout +Shipping: US $10.51. If its still a little cloudy, dont worry youre not alone. Chad attempted 530 in his meet but tweaked his pec in the process and decided to call it a day for the bench press. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. Regardless of age, gender, Here is what a typical 12-week peaking cycle might look like: As you can see the weights get heavier and heavier as you get closer to competition. Check it out for more exercises to include in your bench press programming. In reality, arching your back puts the shoulders into a safer position by retracting the scapula and removing pressure from the rotor cuffs. The basic idea is that you can generate a powerful strength training stimulus by training explosively with sub maximal weights. Josh Bryant is a HUGE believer in the concept of compensatory acceleration training, or CAT sets. This is done by altering the bar paththe way you bring it down is not the same way you push it back up. Get STronger in 30 Days with my 30 day program for bench. It takes some practice to perfect, but just having this concrete idea of what it should look and feel like is a huge first step. Next time youre at the gym do a set of bench with your feet upthe lack of support makes the lift insanely harder. Here is what one of Vincents typical bench press workouts looked like while working with Josh Bryant: As you can see this is an absolutely ENORMOUS amount of volume!
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