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GOHEAVY.COM Training Forum

What do you guys think of this? *LINK*

Posted By: sal (pool-68-237-19-40.ny325.east.verizon.net)
Date: Saturday, April 28, 2007, @ 5:27 a.m.

What do you guys think of this?

Not saying just bench but maybe incorporate bench 3-4 times a week.

The full article is at: http://www.elitefts.com/documents/nothing_but_the_bench.htm

Bench and Nothing but the Bench
By Pavel Tsatsouline
For www.EliteFTS.com

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Formula for success, a straight line, a goal. —Fridriech Nietzsche

Russians believe that if you wish to excel at a lift, you can’t beat frequent practice of this lift with a moderately heavy weight and never to failure. Vladimir Volkov, the European bench press champion and master’s world champion in the 220 lb weight class, has proved that point with a 639 lb bench in an IPF competition.

Forty-six year old Vladimir trains three to five times a week, depending on how busy he is at work. The only exercise that he does is the bench. He doesn’t do any lat work, dumbbells, inclines, or close-grips. Just the powerlifting style bench.

Here are ten weeks of Vladimir’s training. I’m listing kilograms rather than pounds because I’m too lazy to crunch the numbers, and I want to point out that the Russian simply jumps 10 kg per set to a round number. Poundages—308 X 3, 330 X 3, 352 X 3, 374 X 3—would have given you the idea that he uses some very sophisticated percentages, and he doesn’t.

The percentages in brackets are the top weights for the day converted to %1RM. Again, they’re not listed to impress you with the magic properties of 67 or 78 percent but to show how moderate the poundages are. They are moderate relative to his max.

Note that the athlete competes in a bench shirt but trains without one. His first set is always 50 percent of his competition max.

http://http://www.elitefts.com/documents/nothing_but_the_bench.htm