For you bench only guys....

[osu122975]

www.dragondoor.com/articles/bench-and-nothing-but-the-bench-all-the-way-to-600/

I've implemented this and it works very well. I believe this philosophy would work well w/ the deadlift and squat as well. The dogma of powerlifting has me challenging its legitimacy of typical philosophy of strength training.

[Rosario-546]

I'm not a bench only guy, because I'm not old or broken, just kidding. This is however very interesting, I've printed and put on the big board to try one of theses days.

[osu122975]

I use 4 different types of bench and rotate them (raw comp grip, close grip raw and slingshot versions of both). You could also utilize it in the deadlift/squat (pause squats, sumo pulls, conventional pulls, regular squats). The idea is not to stray too far from the movement.

Work sets start in the 50-60% range.

Workouts have a set rep range for that workout. If it's a triples workout, then starting at 50-60%, you do triples the entire way up. Jump up in weight must be the same as well for the workout. I use 10 or 20lb jumps depending on if I want more volume or intensity.

Train by feel three different ways. Make jumps until you miss the required reps, make jumps until you get to a weight you know you won't get the required reps on the next jump or if you're feeling weak that day, make jumps to a heavy weight and hit it for 3 sets instead of continuing to climb up.

The idea is to make progress thru frequency keeping the weight moderately heavy and practicing the movement over and over. No accessories are needed. You'll never train accessory work as hard or heavy as the main lift. I utilize bands for a pump before and after a workout. The idea is accessory work does nothing but hinder recovery and adds nothing to the lifts. I know years and years of powerlifting dogma tell us otherwise, but Vladimir Volkov and Alexander Faleev both lived and trained this philosophy and got big and strong doing only the main lifts.

In the end, using the different movements allows for a longer cycle. Using a 1-5 rep range over 4 different movements can net up to 20 weeks of training before coming back to the one you started with.

Check out my log to see how I use it if you're interested starting on Aug 30th. I train often and have made some very good PR's for myself in the process.