Powerlifting Over 50: Mastering the Skills for an Empowered Body and Life by Richard Schuller

Author:Richard Schuller [Schuller, Richard]
Language: eng
Format: azw3, epub
Published: 2016-03-09T05:00:00+00:00

Starting position Top of the pull

The builder program will get your baseload strength to a superior level. It should also correct any weak spots in your bench press.

When you have done this program for eight weeks, you will can go to the peaking routine to prepare for a competition, or change to one of the other programs. In any event, eight weeks is the longest time you should do the builder program.

Bench Press Cycle #4 - Explosive Strength II

This is another “mini-cycle” so you will only train on this for a month before changing to another bench press routine.

A different approach to training explosiveness on the bench press is to use very light weights (50% of current 1 rep max) and emphasize moving the bar as fast as humanly possible during the lift.

As noted, the heaviest weight used in the bench press portion of this program is 50% of your current 1 rep maximum. This should be your current 1 rep max, not the “best you could do in college”.

The purpose is to train the central nervous system to put out maximum force. Over time it has been determined that lifters tend to train themselves to put out less than maximum force, particularly if they train with high repetitions. For this reason, Louie Simmons devised the “speed program”, 7 sets of 2 reps at 50% of maximum.

Each rep should be done with perfect technique, and with as much acceleration as you can possibly place on the bar. Pause each rep on the chest for a count of 2 and then explode the bar upward as rapidly as you can move it.

One major difference between other routines and this one is that you will take only 30 seconds between sets. That means you should finish your 7 sets of 2 reps in well under 10 minutes.

Even though your bench press training was light, the assistance work will be the heavy part of your workout. You should push yourself on the assistance work.

Even though the weights will be heavy, you should keep the pace of the training brisk. Keep your recovery time between dumbbell presses to 3 minutes or less, stay at 2 minutes for the lat pull downs, and roughly the same for incline presses.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.