My bench max has stalled out at 135kg for about a year now, and after watching this I think I've finally realised why - my work capacity is garbage. 100kg for 1 set of 10 is the best I've ever managed, 4 sets of 10 with 107.5kg is a long ways away. I'll give this routine a shot, thanks mate
Great video, I always tell people that 315 is very achievable with just consistent training and half-decent diet and sleep. I really hit a wall around 350 to 365 lbs and needed a program adjustment, but 3 plates really just needs consistency.
After an injury that's the kind of work that I want to try. But how do you manage 140 kilos? I mean in theory, if you reach 10x107,5 you can lift 140. But having 107,5 in my hands even for 10 reps is not the same as having 140 in my hands. Do you do heavier reps sometimes?
Hey! Thanks for the video. Can you give me some adive? I am preparing for the powerlifting competition. It will happen in 3 months. . My bodyweight is 93 KG, strict bench is 145 kg, DL is 260 kg,squat is 240 kg. My weakest point is bench and I am stuck for years with it. Howering around 150kg 1 rep max all the time. I have excluded all the basic exercises like dumbell press and etc, focusing more on bench. Added more volume and second bench day during the week ( total 2 bench days ). Progressing super slow ( I am consistently training for 5+ years as a powerlifter ). Can you suggest something? I want to hit at least 160 kg in 3 months. Will be grateful for your response!
It's interesting you mention 10s as the main rep range you recommend. Have you found in general that the 10 rep range transfers best in terms of building your own and others bench? Are there other primary rep ranges you utilise or are 10s the go to for the majority of your training on the bench?
10s work well for THIS goal and it's definitely not the case with the other milestones. The reason it's the cases for this is because this goal can be easily achieved with hypertrophy based training as the main mechanism of success. The 10s also allow for a good amount of volume to develop the motor pattern
what peoples needed most is consistency and years of training, that gives the most there is no fast way
Yeah consistency makes a massive difference mate
My bench max has stalled out at 135kg for about a year now, and after watching this I think I've finally realised why - my work capacity is garbage. 100kg for 1 set of 10 is the best I've ever managed, 4 sets of 10 with 107.5kg is a long ways away. I'll give this routine a shot, thanks mate
Welcome mate, hope it helped
Great video, I always tell people that 315 is very achievable with just consistent training and half-decent diet and sleep.
I really hit a wall around 350 to 365 lbs and needed a program adjustment, but 3 plates really just needs consistency.
Yeah it's very achievable. The bigger mile stones take a bit of programming to get around.
180 kg is hard
200 kg bench is close to impassible for natural lifters
Great information man! Thank you so much for sharing!
All good mate, easy video to put out
one arm dumbbell ohp is better than barbell
I always have neck pain when I use a barbell for ohp and something pops in my shoulder
Yeah not being fixed into a set path is a big one
I do know lol
I’ve done something similar, and I have reached 3 plates, but just curious, what do you recommend doing if you plateau trying to get 4x10 with 107kg?
Focus on Dumbells for 6 - 8 weeks then come back
Can I use this program for squat too?
No mate but I will do a squat one if you want
@@LairdRoss It would be great! Thanks. It would really help us a lot!
Any tips for sleep/nutrition?
Yeah can do as another video
After an injury that's the kind of work that I want to try. But how do you manage 140 kilos? I mean in theory, if you reach 10x107,5 you can lift 140. But having 107,5 in my hands even for 10 reps is not the same as having 140 in my hands. Do you do heavier reps sometimes?
This was just the base. You then have to peak it. Do you want me to do another video
@@LairdRoss Oh ok I see
Yeah sure why not another video. It could be interesting.
Hey! Thanks for the video. Can you give me some adive? I am preparing for the powerlifting competition. It will happen in 3 months. . My bodyweight is 93 KG, strict bench is 145 kg, DL is 260 kg,squat is 240 kg. My weakest point is bench and I am stuck for years with it. Howering around 150kg 1 rep max all the time. I have excluded all the basic exercises like dumbell press and etc, focusing more on bench. Added more volume and second bench day during the week ( total 2 bench days ). Progressing super slow ( I am consistently training for 5+ years as a powerlifter ). Can you suggest something? I want to hit at least 160 kg in 3 months. Will be grateful for your response!
You need to focus on the assistant exercises mate, just bench pressing alone rarely works
yo know
why 10 reps, why not less?
Because most using this program will benefit from the higher reps and movement pattern development
@@LairdRossBill Kazmaier trained sets of 10 a lot. I was actually surprised when I saw his training program.
It's interesting you mention 10s as the main rep range you recommend. Have you found in general that the 10 rep range transfers best in terms of building your own and others bench? Are there other primary rep ranges you utilise or are 10s the go to for the majority of your training on the bench?
10s work well for THIS goal and it's definitely not the case with the other milestones. The reason it's the cases for this is because this goal can be easily achieved with hypertrophy based training as the main mechanism of success. The 10s also allow for a good amount of volume to develop the motor pattern