JM Blakely Bench Routine

[rickhussey]

Thought I would post some info I just came across.
For anyone looking for a solid bench routine check this thread out:


www.powermagonline.com/cgi-bin/ultimatebb.cgi?ubb=get_topic;f=1;t=010320

[chancey]

Thanks for the info Rick. I found that very interesting. I also went to his web site via that archive site and got all his articles. The man really has a grasp. This is one of the greatest thing I’ve ever heard “more is not better, only better is better! “. It really had me thinking about my current training. I am considering giving his 4 x 6 Bench routine a try even if it means dropping the weight to hit those pauses. I am definitely going to start doing JM presses again. There is quite a bit of difference in technique on the .net. I believe the following explanation by Scott Byrd is the best interpretation of Blakelys

“The JM Press is similar to both a close-grip bench press and triceps extension (aka French Press), and lies in between them. Think of it as a close-grip bench in which the bar is brought to a point just above the upper chest/lower face (the length of your arms will determine this). The upper arms are kept at a 45 degree angle from your torso.

The bar should move in a straight line up and down. In order to minimize shoulder involvement (and keep the workload on the triceps, as designed), keep the elbows tucked in. The bar is raised by straightening the arms, not by pushing with the shoulders.”

[rickhussey]

It had me thinking as well. There is that drop in weight for the 4x6, but there is also the 3 singles at 85-90%. Over time those singles will become easier and easier. The poster in that thread (Michael) has a great progression method for those 3 singles.

[chancey]

I shudder to think what Blakely would press with the new shirts. If anyone knows how I can get a hold of any of his books especially his video please let me know. I'm buying into this guys philosophy big time. Next step is to prove it out.

[Eagleface]

JM Blakley’s 4x6 Bench routine

I. BENCH DAY

Pattern warm-up (mental and physical readiness)
* for example: 10, 8, 6, 4, 2, 2 (nothing too heavy)

Skill and neuromuscular work
* 2-3 sets of singles with near max weight, but light enough to be a sure thing with perfect form (around 85% of raw max)
* For a shirt trainer the same pattern with the shirt (2-3 x 1 @ c. 90% of shirt max); should be done at least every other week

Actual training sets
* bench with pause 4 sets of six starting at the raw 6RM. Stay at this weight until you get six reps on all sets and then raise 5 lbs and start over …and so on ad infinitum

II. ACCESSORY DAY (usually triceps)

Basic warm-up

Training sets
4 sets of six in the same manner as on the Bench day for two exercises (for example, board press 4x6, JM Press 4x6). Exercises are changed when they start to go stale, roughly every 8 to 12 weeks.

COMMENTS

Speed work can be added last on both training days as long as it is light enough not to raise a recovery demand. Closer to a meet or peaking event, the weight can be raised to 4x3 for four to eight weeks. Depending on the weaknesses of the lifter, the Bench day or the Accessory day can be exchanged for a shoulder cycle, an A/C repair cycle or a chest drive cycle. For details on these and examples of a lot of exercises get the video. You won’t regret it!!

[powerstrength]

By pause does he mean when the bar is at your chest?

[rickhussey]

Yes, that's correct.

[powerstrength]

Thanks. I'm fairly new to the sport and I need all the knowledge I can get.

[RustoleusMaximus]

I know JM personally and he is a great person and very very cerebral as far as training goes. You can usually reach him at Worlds Gym located in Worthington, Ohio ... where he trains people all day. [phone] ... I am not sure if he has a web site or not.