Bonvec Basics

Technique is a Choice

Technique is a Choice Whether you're totally new to lifting or a seasoned veteran, you're never too strong or too experienced to work on improving your technique. At Bonvec Strength, we like to say that technique is a choice. It's completely in your power to give 100 percent of your attention and focus to your technique when you're under the bar. It's completely in your power to choose the weight on the bar based on your technical max (i.e., the weight you can lift with optimal technique), NOT simply as heavy as you can go even if your technique falls to pieces. And it's completely in your power to be a student of the iron, continually striving to learn and improve your technique. This section includes three in-depth tutorials on the squat, bench press and deadlift. Watch the videos before diving into this program so you have a clear idea of how best to perform the big lifts as safely and effectively as possible.

How to Squat

How to Squat

Bonvec Strength: How to Bench Press

How to Bench Press

Bonvec Strength: How to Conventional Deadlift

How to Deadlift

Bonvec Strength: Important Concepts

Rate of Perceived Exertion (RPE) You will select your weights for your main lifts is using Rate of Perceived Exertion (RPE). This is a subjective method of load selection that rates the difficulty of a set on a scale of 1-10, with 1 being easiest and 10 being a maximal effort. RPE-based training utilizes autoregulation, meaning that you adjust the weight on the bar based on how you’re feeling on a given day. If you’re feeling great, push for heavier weights. If you’re feeling lousy, go lighter. This gives the lifter more options than percentage-based training or simply adding weight every week, and leads to more productive training sessions overall. It takes time to learn to judge your own RPE, so you may not get it perfect at first. Most importantly, start too light. If you go too heavy right out of the gate, it will be difficult to keep adding weight to the bar over the course of 12 weeks as you approach your competition or testing day. There are two main ways to judge RPE: using “reps in the tank” or “how heavy did that feel?” The former is more objective, but doesn’t work as well for heavy, low-rep sets. The latter is more subjective, but works better for more experienced lifters and for heavy, low-rep sets. For example: Reps in the Tank (RIR) 10 RPE - 0 reps left in the tank (could not have done another rep and/or any more weight despite a maximal effort) 9.5 RPE - MAYBE 1 rep left in the tank 9 RPE - Definitely 1 rep left in the tank 8.5 RPE - MAYBE 2 reps left in the tank 8 RPE - Definitely 2 reps left in the tank 7.5 RPE - MAYBE 3 reps left in the tank 7 RPE - 3 reps left in the tank ...and so on. How Heavy Did that Feel? 10 RPE - Maximal effort, as heavy as possible for the given rep range. 9 RPE - Really heavy, but possibly could have gone a bit heavier. Had to grind to finish the rep. 8 RPE - Heavy, but still plenty of strength left. Didn’t have to grind to finish the rep. Similar to an opening attempt in competition. 7 RPE - Moderate difficulty. Bar still moved fast and smooth. 6 RPE - Light, not difficult. Probably not heavy enough to make you stronger. ...and so on.

Bonvec Strength: Important Concepts

Bonvec Basics was designed to help novice lifters learn to perform the barbell squat, bench press and deadlift. After 8 weeks, you'll be ready to move on to more advanced programs so you can keep getting stronger. Make sure you read this section thoroughly to produce the greatest possible results. STEP 1 – Make sure that you are healthy enough to exercise. If you’re injured, unfortunately this program isn’t for you. Your doctor or physical therapist can tell you if you’re ready. STEP 2 – Read the whole program. It’s important to read everything so you know what you’re doing once you hit the gym floor. STEP 3 – Commit to training 3 days per week for at least 60 minutes, if not longer. STEP 4 – Watch the demonstration videos for each exercise so you can perform them with proper technique. STEP 5 – Start Week 1 and do your first training session. Get under the bar and get it done! STEP 6 – Write down the weights, sets and reps of every exercise on the workout sheets provided. This will help you track your progress and ensure that you’re appropriately challenging yourself each workout. STEP 7 – Go home, eat some good food and get some rest. Quality nutrition and sleep are your 2 strongest weapons in your fight for maximal strength. STEP 8 - Repeat steps 5 through 7 until you’ve completed the 8-week program. STEP 9 – After the program is finished, you should be ready to handle heavier weights and move on to one of our other training programs. STEP 10 – Let us know how you did! We’re always happy to listen, help and celebrate your progress with you. Feel free to reach out to us on social media with questions, concerns or comments.

Hooklying Breathing

1 x 5

Deep Squat Lat Stretch

1 x 5

Dead Bugs

3 x 5

Downward Dog Mobilization

3 x 5

Goblet Squat w/ Varying Stance Widths

3 x 3

Tempo Squat

2 x 5

Box Squat

3 x 5

Tempo Bench Press

2 x 5

Bench Press

3 x 5

Barbell Inverted Row

3 x 8

DB Goblet Split Squat

3 x 8

Child's Pose Breathing

1 x 5

Short-Lever Side Plank

1 x 5

Supine Bridge

3 x 5

Quadruped Reach Through & Rotation

3 x 5

Wall Press Hip Hinge

3 x 5

Tempo Deadlift

2 x 5

Deadlift

3 x 5

Floor Press

3 x 8

Single Leg Hip Thrust

3 x 8

Push-Up

3 x 8

Hooklying Breathing

1 x 5

Short-Lever Side Plank

1 x 5

Shoulder Taps

3 x 5

Goblet Squat w/ Varying Load Placements

3 x 3

3-Stage KB RDL (Hips, Chest, Behind Head)

3 x 3

Elevator Squat

2 x 1

Box Squat

4 x 5

Elevator Bench Press

2 x 1

Bench Press

4 x 5

Romanian Deadlift

3 x 8

1-Arm DB Row

3 x 8