Swede & Panora Silverback Bench Program
5thSet
Powerlifting
Coaches
Swede Burns and Greg Panora
This is a program designed by Swede Burns and Greg Panora for bench-only lifters who do not intend to compete in squat, deadlift, or full power.
It was designed with the sole intent of increasing bench press strength in the span of one mesocycle, 8 weeks.
Features
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos for every movement to guide your practice and make execution easy
Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
barbell // dumbbells // cables // bands
Sample Week
Week 1 of 8-week program
Sunday
Bench Only. Bench micro 1
A
Bench Press
3, 3, 3, 3, MAX
B
2 Board Press
3 x 3
C
Throat Pulls
2 x 8
D
Rear Raises
2 x 8
Tuesday
Bench Only. Back micro 1
A
Barbell Rows
3 x 10
B
Barbell Shrugs
2 x 10
C
Close Grip Cable Rows
3 x 10
D
Cable Curls
2 x 10
Thursday
Micro 1: Shoulders
A
Close Grip Incline Bench
2 x 18
B
Dumbbell Shoulder Press (no back)
3 x 10
C
Side Raises
3 x 10
D
Plate Raises
Coaches
Swede Burns
Greg Panora
Swede Burns
Powerlifting Coach of the Year, Father of 5thSet, Owner of Keyhole Barbell
Greg Panora
Team Panora Coach, 7 All-Time World Record Holder, 2630 Multi-Ply, 2102 Raw No Wraps
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