Posts Tagged ‘#bench press’

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club outside mills x 15/15 reps

bear crawls x 100 feet

recline bar rows x 15 reps

push ups x 20 reps

specific warm up (5 minutes)

floor press set up and light reps

strength (20 minutes)

floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

JM press x 10 reps

diamond push ups x 10 reps

 

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club barbarian pull overs x 30 reps

sandbag BTN push press x 10 reps

bodyweight squats x 25 reps

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

French  press x 10 reps

dumbbell curls x 10 reps

general warm up (10 minutes)

rotation push ups x 30 reps

dislocates x 10 reps

Adex club lateral pull overs x 10/10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

strict dumbbell press x 5/5 reps

elevated push ups x 10 reps

resistance band tricep pause push downs x 20 reps

 

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell swings x 50 reps

Adex club pull overs x 25 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

strict dumbbell rows x 5/5 reps

 

The heat index was 112 degrees today in southwest Florida, and nobody cared if there was no air conditioning. We were there to learn from the incredible Ed Coan. Most of the people who came were extremely strong already, but they knew the value of expert coaching, they knew they could get even stronger.

I was very humbled to learning alongside some very accomplished Powerlifters, like Billy “The Tank” Tutko,  at this event.

The cool thing was, no one came across as rude or arrogant today. I was the oldest one there and one the smallest. Everyone was supportive and encouraging.

I learned a lot there and added over ten pounds to my deadlift PR. It was a very productive day!

PRs were being broken all over then place as Coach Coan worked one-on-one with each person there. His vast experience and knowledge let him pinpoint problem areas rapidly and teach how to fix each one.

Coach Coan really focused on the mental side of lifting as well as getting your whole body as strong as possible.

This very cool training event was held in a place that many would think was very unusual for Powerlifting, a CrossFit gym. However, this is no ordinary Crossfit gym.

CrossFit Havoc is run by Jim Denofa, and his lovely wife, Natasha.  Jim was a Powerlifter before he started CrossFit and he is good at both.

The take-home points are

  • never stop learning
  • never put limits on what you can do
  • train with Ed Coan if you ever get the chance

 

I love all forms of heavy lifting!
Many people, especially from other training disciplines, don’t seem to appreciate how strong Powerlifting can make a person. This is to their own detriment.

People who may never have the desire to compete in Powerlifting, should still include Powerlifting in their training anyhow.

My gym, the Cave, started off as one of the first CrossFit gyms in the country in 2005 but I never pursued that alone. The Cave is not like other cookie-cutter gyms,
I use what works and I don’t give a rip about trends or fads.I have included Strongman training and Underground Strength training for quite a few years, and in the past few years I have added in Powerlifting.

This was one of the best things I have found for getting a person just plain strong!
Bench press, squat, and deadlift can build serious strength. Just those three lifts are a formidable arsenal.

If a person already does Strongman or Olympic Weightlifting, they are on the right track. Those will also make you crazy strong.

Powerlifting can still be a huge asset for anyone who wants to improve their overall strength. Don’t limit yourself! The results will speak for themselves!

Every three months our people are tested for one rep. max. on each of 5 lifts

  • bench press
  • deadlift
  • strict shoulder press
  • back squat
  • squat clean

Each lift must be done with correct technique to be counted

  • full range of motion
  • correct bar path
  • smooth controlled movement

Everyone is expected to exceed their previous 1 RMs

Safe lifting is absolutely mandatory!!!!!!!!!