The Dirty Gym
Promo code: "JOESCALZOBENCH" to pay only $4.95
Joe Scalzo with longstanding meet results across decades examples include notable bench results in APF, USPF, IPA and other federations (meets from the 1980s through 2008 are in the record).
Records show competitive bench results in the 280–470 lb range depending on class/equipment/age division.
This workout was republished Nov/1997 in POWERLIFTINGUSA.
It’s an 8-week contest prep plan, a bench progression, and assistance suggestions. The program repeatedly stresses. Every set use maximum speed and acceleration speed is power.
It focuses heavily on bar speed, which is key for improving explosiveness and lockout strength. It’s a clear 8-week peaking plan, ideal for meet prep.
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
6 x 2 @ 80 %
B
Lying Dumbbell Extension
6 x 8
C1
Front Plate Raise
4 x 15
C2
Lying Rear Delt Raise
4 x 15
D
Chest Supported Row
4 x 15
A
Bench Press
6 x 3 @ 80 %
B
Tricep Pushdown
7 x 8
C
Weighted Dips
7 x 8
