Pro Powerlifter &
Personal Trainer

My workouts are heavy, with heavy volume, and consistent.  Sets are from 2 to 15 reps.

Monday - back

• lat pulldowns - 5 sets pyramiding from 200 lbs for 15 reps to 325 lbs for 8 to 10 reps
• standing chest pulls - 3 sets of 100 lbs for 15 reps to 120 lbs for 10 reps
• T-bar rows - 4 sets with 3 plates for 12 reps to 7 plates for 5 reps
• bent-over rows - 4 sets from 275 lbs for 12 reps to 500 lbs for 5 reps
• low cable rows - 300 lbs for 12 reps, 3 sets
• one-arm hammer-strength rows - 3 sets with 4 to 6 plates a side, all for 10 reps
• dumbbell pullovers - 100 lbs for 10 reps, 3 sets
• hyperextensions - 3 sets of 15 reps
• deadlifts - from 135 lbs to 455 lbs, about 5 sets, all for 10 reps
• deadlift rack pulls - from right above the knees, 585 lbs for 8 reps to 900 lbs for 3 reps
• weighted abs - up to 300 lbs for 15 reps

Tuesday - triceps

• deloaded lockouts (bands from the top) - about 4 working sets of doubles; my personal best is 1121 lbs for 2 reps off a three-board
• triceps dips on a plate-loaded machine - usually 4 sets from 6 plates total to 12 plates total for 5 reps
• dumbbell 2-handed overhead extensions - 150 lbs (that’s the heaviest the dumbbells go) for 3 sets of 15 reps
• Honest Answer about Dumbbell Extensions

Also on Tuesday I do shoulders, but nothing to special on those. I do shoulders and arms two times a week.  Saturday is a light day.  I believe that the blood flow helps with recovery.

Wednesday - biceps

Thursday - legs and abs

Friday - off

Saturday - chest, shoulders, and arms

Chest is heavy, the rest light.  When I am not going to a meet soon, I bench press:

• two-board doubles - 655 lbs to 850 lbs
• then 2 down sets of 800 lbs for 2 reps off a one-board
• and 775 lbs for 2 reps off a one-board.

I don't ever do any heavy raw work, because the only time I have ever been injured was lifting raw.  For assistance I do:

• incline bench press - 315 lbs for 3 sets of 15 reps
• pec deck and chest dips, both for 3 sets of 15 reps

and that is enough. I don't believe that heavy raw chest work will help your bench, only get you injured.

Prior to a meet, my training is different in that I do single reps, work mainly with a one-board, and do chest doubles on the way down.

To get a big bench, I suggest heavy back and triceps work; that is why I listed it all out.

I feel that most people don't really understand how much I do on Monday and Tuesday, and why back and triceps are set up as far away from Saturday as possible.  Those two days are what Rick Hussey, my coach, has set up for me, and works with me the most on. Every once in a while, he adds to and changes the exercises.

On the bench, the best advice would be leverage, always to keep your elbows under your wrists, to be consistent!, and to find a coach.