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Elitefts Bench Manual

The elitefts bench press manual is out and it seems to have come out at just the right time. Lately I have been extremely frustrated with my bench press. It is extremely weak compared to my other lifts and it doesn’t seem to be going up. The max I can do is 100 pound dumbbells, and I weigh 180 pounds.

My question is, if I buy it and do one of the programs, can I just add it to a current program I am doing or how does it work? Do you think the program will just require me to do different types of workouts of bench, or will it make me do shoulders, triceps, everything?

I am not familiar with a bench press program and would greatly appreciate any insight.

Thanks

Wouldn’t your questions best be answered by the author of the book?

Also, I would imagine that actually reading the book might answer some of your questions.

Not to discourage you from purchasing from Elitefts, they’re a great company with lots of quality products and I frequent the online store regularly.

But I imagine almost all of that information could be found for free on the internet.

[quote]malonetd wrote:
Wouldn’t your questions best be answered by the author of the book?

Also, I would imagine that actually reading the book might answer some of your questions.[/quote]

If I was going to buy the book, I wouldn’t be asking this question.

[quote]Fluid wrote:
malonetd wrote:
Wouldn’t your questions best be answered by the author of the book?

Also, I would imagine that actually reading the book might answer some of your questions.

If I was going to buy the book, I wouldn’t be asking this question.[/quote]

How are you going to do one of the programs from the book without buying it and reading it?

[quote]Fluid wrote:
The elitefts bench press manual is out and it seems to have come out at just the right time. Lately I have been extremely frustrated with my bench press. It is extremely weak compared to my other lifts and it doesn’t seem to be going up. The max I can do is 100 pound dumbbells, and I weigh 180 pounds.
[/quote]

If at that stage, you probably do not need such a specialised manual, but you do need to identify what is holding you back, and fix it.

No you can’t just add one program to another. That is just silly.

What you need to do is have goals, and have knowledge of how to achieve those goals, and then design an approach to achieve them. Your goals should be something like “increase bench 50 pounds”, your knowledge to achieve that will be based on ways to identify and improve your weaknesses. This manual (which I do not have) most likely will have a lot of information which will help you identify your weaknesses and fix 'em.

You probably can find all this on the web already

e.g

http://www.T-Nation.com/article/supplements/pressing_power&cr=

(hope that link works)

Nevertheless good to have it all in one location.

Squats and milk.

just keep benching. do rep work and get good at it.

[quote]Fluid wrote:
malonetd wrote:
Wouldn’t your questions best be answered by the author of the book?

Also, I would imagine that actually reading the book might answer some of your questions.

If I was going to buy the book, I wouldn’t be asking this question.[/quote]

If you really wanted to increase your bench, wouldnt the $35 be worth it?

If you really wanted to increase your bench but didnt have $35, wouldnt it be a worthy use of your time to dig through the articles and q&a over there to figure out what to do?

[quote]Fluid wrote:
The elitefts bench press manual is out and it seems to have come out at just the right time. Lately I have been extremely frustrated with my bench press. It is extremely weak compared to my other lifts and it doesn’t seem to be going up. The max I can do is 100 pound dumbbells, and I weigh 180 pounds.

My question is, if I buy it and do one of the programs, can I just add it to a current program I am doing or how does it work? Do you think the program will just require me to do different types of workouts of bench, or will it make me do shoulders, triceps, everything?

I am not familiar with a bench press program and would greatly appreciate any insight.

Thanks

[/quote]

How weak is weak? If it’s less than 225 you don’t need the manual, you just need to “do work son”. Elite is a great site and resource btw.

Here is a 9 week westside bench template I just started. If you search this site for “dave tate 8 keys” you can probably find the program. This would be a good starting point. I don’t think you really need to worry about chains or bands at this point in time.

Week One
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM. Use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week two

Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week three
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week four
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 sec rest between sets
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps

Week five
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy single. This isn’t a maximum attempt so don’t miss the lift.
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps

Week 6
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps

Week 7
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (average rest period = 5 minutes)
Seated Dumbbell Shoulder Press: 5 sets of 10 reps
Incline Barbell Triceps Extensions: 5 sets of 6 reps
Face Pulls: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy double. Again, this isn’t a maximum lift so don’t miss the attempts.
Dumbbell Triceps Extensions: 4 sets of 6 reps
Reverse Grip Pushdowns: 3 sets of 15 reps
Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pulldown Abs: 5 sets of 10 reps

Week 8
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated Dumbbell Shoulder Press: 5 sets of 10 reps
Incline Barbell Triceps Extensions: 5 sets of 6 reps
Face Pulls: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Dumbbell Triceps Extensions: 4 sets of 6 reps
Reverse Grip Pushdowns: 3 sets of 15 reps
Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pulldown Abs: 5 sets of 10 reps

Week 9: Work up to new 1RM

Hope this helps, good luck

Monopoly

My .02 is that I’m sure the ebook is great and has great information, but don’t buy it thinking it’s the lost piece to your huge undiscovered bench max.

Buy the book because you want all the info that Dave and Louie have talked about over the years about benching that’s in one convenient manual.

[quote]matsm21 wrote:
just keep benching. do rep work and get good at it.[/quote]

Pretty much. Also keep track of your progress on certain exercises for triceps, shoulders, and back. It’s unrealistic to expect your bench to go up even though you haven’t added any weight to your tricep extensions or military presses in a long while. Same thing goes with back exercises.

For me I’m always focusing on adding extra meat to the triceps every couple of months, pressing more overhead, and rowing my bench weights.