Bench Press + Accessory

POWERLIFTING – BENCH PRESS + ACCESSORY

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1. Competition Paused Bench Press

  • 6 sets, 4 reps

(approx. 3-5min rest)

  • Warm-up over 2-3 sets before starting your working weight
  • Pause the bar on your chest until all movement Is gone, EXPLODE UP!
  • Drive your shoulders down into the bench and keep ‘tight’
  • These will be harder than the regular touch and go variation of the Bench Press, so adjust the weight accordingly

B1. Incline Spoto Press

  • 4 sets, 6 reps

(approx.2 min rest)

  •  Slowly lower the bar until it is approximately 1cm from your chest, hold it there for 2 seconds before driving the bar towards the ceiling
  • Concentrate on good bar path and stability at the bottom.

C1. Neutral Grip Lat Pulldown

  • 4 sets, 10 reps

(approx. 90 sec rest)

  • Keep your form strict with these, retract your shoulders and pull your elbows into the centre of you back.
  • A good rule of the thumb is to pull the bar to your sternum

D1. Bent Over Dumbbell Row

  • 3 sets, 12 reps

(approx. 90 sec rest)

  • Perfect way to stimulate the lats, creating a strong base for a BIG Bench Press
  • Keep your elbows in, really concentrating on creating tension throughout the lats

E1. Band Pull-apart

  • 3 sets, 20 reps

(approx. 90 sec rest)

  • Keeping them shoulders nice and healthy, these help maintain ideal posture after all the heavy work

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Deadlift

POWERLIFTING - DEADLIFT

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Deadlifts

  • 8 sets, 3 reps

(strict 3min rest)

  • Warm-up over 3-5 sets before starting your working weight (depending on 1rm)
  • Keep the reps FAST, the intent is to use a heavier weight than you would normally with similar volume creating the perfect stimulus for strength development
  • Don’t let your hips shoot up, push your hips through driving with your glutes

B1.  Front Squats

  • 4 sets, 8 reps

(approx. 2min rest)

  • Perfect for thoracic and quadricep strength, these will help with leg drive and body positioning in the deadlift.
  • Concentrate on knee tracking and driving your elbows up. Keeping your body nice and ‘tight’

C1. Barbell Hip Thrusts

  • 3 sets, 8 reps

(approx. 90sec sec rest)

  • Drive with your glutes and don’t forget that mind muscle connection
  • Squeeze! Holding peaking contraction for 2 seconds to stimulate the glutes

D1. Hammer Curls

  • 3 sets, 12 reps

(approx. 60 sec rest)

  • Finishing off the session with curls to keep your biceps and forearms healthy
  • Keep your elbows in and your form strict, avoiding excessive body swing

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later

Squat

POWERLIFTING – SQUAT

Warm up & Activation

  • We encourage all gym members to take 5-10mins to adequately warm up and activate your muscles. It not only prevents injury, it improves performance!

A1.  Competition Squat

  • 5 sets, 5 reps

(approx. 3-5min rest)

  • Warm-up over 3-5 sets before starting your working weight
  • Weight on the bar is approximately 75-80% of your 1rm
  • Concentrate of abdominal bracing and knee tracking
  • Keep ‘tight’ and your FORM STRICT

B1.  High Bar Paused Squat

  • 5 sets, 3 reps

(approx. 2-3min rest)

  • Slowly lower the weight and pause for 2 seconds in the ‘hole’ of the squat, before exploding up!
  • Focus on body position and maintaining ‘tight’ at the bottom of the movement
  • Remember, you’ll have to drop the weight as these are drastically harder than regular squats

C1. Romanian Deadlift

  • 4 sets, 8 reps

(approx. 2min rest)

  • With ‘soft’ knees, push your hips back creating a stretch throughout your hamstrings
  • Concentrate on full range of motion and pushing through with your hips, squeezing your glutes

D1. Bulgarian Split Squat

  • 3 sets, 12 reps ea

(approx. 90 sec rest)

  • These will be BURN, place one foot on a bench behind you and perform a single leg squat.
  • Focus on knee tracking and squeezing your glutes at the top
  • Keep the tempo controlled on these for maximum benefit

Stretch & Cooldown

  • Hold on! Before leaving, make sure you dedicate enough time to stretch & cooldown. Your body will thank you later