The Dirty Gym
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his best “equipped” competition lifts include a bench press of 529.1 lb (≈ 240 kg) under “Multi” (equipped) conditions.
He competed in multiple meets under WPC/WPO. For example: at the 2003 WPO “World Record Bench Bash” meet, his bench is listed as 529.1 lb.
This workout was republished Oct/2000 from POWERLIFTINGUSA.
The program is 8 weeks long, with two bench workouts per week on a “light/heavy split.”
Prioritize bench improvement without overcommitting to full powerlifting volumes. For someone whose primary goal is bench strength, this kind of focused specialty programming can be effective
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 3 @ 80 %
B
Floor extensions
5 x 10
C
Weighted Dips
3 x 20
D
Weighted Pull Ups
3 x 20
A
Bench Press
5 x 4 @ 80 %
B
Floor Press
5 x 5
C
Board press
5 x 5
D
Rack lockout/Pin press
5 x 5
