A barbell is generally used to hold the weight, but a pair of dumbbells can also be used. Ryan pretty much came out of nowhere hitting 768 at one competition, and then at an another doing 780. The kennelly method, building a monster benchpress critical bench. These are the two obstacles in front of me at this time destroy it best wishes to ryan kennelly from. I dont deadlift at all heavy, just rep work with five hundred.
I wanted to be the strongest bench presser in my local gym and saw a powerlifting records board up on the wall. Interview with ryan kennelly the 800 lb bench press man. Dec 01, 2016 the book will contain over 15 different ways to use the mash method with detailed descriptions, periodization, and more. Make no mistake about it, the ryan kennelly workout is the best bench press workout available. Scott yard powerlifting routine he broke the record in the 275pound class with a score of 2605lbs. Nothing beats the bench press in terms of developing pushing strength, as no other exercise will allow you to press as much weight. The trainee must choose any type of bench press variation and perform roughly 9 sets of 3 repetitions at 50% 1rm. Its also the way that my athletes are setting so many records.
Bench press maximus serious weight trainers work from a percentage of whats called their 1rm, which is the maximum amount of weight you can lift for one rep. Whether you are brand new to barbell training, or a more experienced lifter looking to brush up on your knowledge, the beginners guide to barbell lifting is for you. I find that below 70% does not contribute to gains in lifts such as bench press or squats. This bench press max workout is progressive training.
No lift develops triceps, shoulders, and the chest like the flat bench press. Bench press world record ryan kennelly 1074 lbs youtube. Squeeze the bar to activate the triceps, and always push the bar in a straight line and spread the bar as you press it upwards. The bench press is an upperbody weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. Bodybuilding by the 1950s bodybuilding was on the rise, and full range of motion was deemed the best method for hypertrophy. Throughout the 1940s, several types of horizontal presses were popular. The go to resource on bench pressing correctly and safely. In the spring of 1998, after 4 years of working my ass off in the gym sometimes benching every other day no matter how sore i was, i entered my first professional wabdl contest in springfield, oregon. Jan 29, 2020 the bench press is an upperbody exercise, but that doesnt mean the lower body is relaxed or useless during a heavy bench press. Jun 29, 2020 westside barbell bench press manual by louie simmons.
The max effort method is obviously not part of one program. Building a monster benchpress paperback january 1, 2004 by ryan kennelly author 1. One of the common issues people have is losing tightness right off the chest. If you wanted to pr your back squat with 405, put even heavier weight on the bar. Interview with powerlifting and bench press champ ryan kennelly. Sure, for some it works better in pumping up their chest. This is a less expensive option for those looking for bench press advice from louie simmons. Therefore, rigid segments stabilize the body better. Ryan kennelly raw bench press routine the first man in history to bench press 800 pounds. Apr 25, 2019 the bench press arch is a safe technique if your shoulders and pelvis are anchored into the bench press properly, and your position doesnt change while lifting the weight. The ryan kennelly bench press routine is built around a solid plan that has helped kennelly capture the raw bench press record.
If you do not have great technique that is reproducible every rep looks the same with the bar landing in the same spot every time, then any development done will not be. I think the first time i ever benched, it was about 350 pounds. Kennelly s lifting technique, muscle building nutrition and setting up a training program for building a monster bench press. The doug hepburn method doug hepburn was a canadian strongman. You stick a bench inside the rack, then position the safety bars to either high or low. He currently holds the world powerlifting organization wpo record and held the alltime world record in the assisted geared bench press with a lift of 1075. The ryan kennelly workout plan takes 9 weeks to complete, requires 9 days per week, and requires an expert skill level. A young ryan kennelly was at the meet to compete against fusdog and. This obviously applies to raw bench pressing, not using a bench shirt. The main focuses of the routine are the three main powerlifting movements. The one repetition maximum tests 1rm is a popular method of measuring. Using a foot platform to eliminate back pain in the bench. They lift a percentage of that weight for a number of reps thats based on their goals. Having the ability to bench press massive weights has always been a fast way to get respect in the gym, and as a powerlifter it is a skill that is absolutely necessary to build the biggest total possible.
The best scores ever recorded for the bench press test of upper body strength. Athletes bring the bar down toward their chest as normal, but initiating the pause starts by thinking about stopping on the fabric of their shirt rather than on the chest. How to improve your bench press max with chuck sipess method. Ok, this book was clearly never edited or proofread. Pendlays texas method revolves around a 3xweek squatting program of high volume on mondays, low volume on wednesdays and a rep max on fridays or saturdays, it is a great program that will yield excellent results for you. I train hard and serious on the squat and bench though. Bench press strength standards help you to compare your onerep max lift with other lifters at your bodyweight.
Compensatory acceleration training bench press champion. The kennelly method, is the definitive book on bench press training. Volume deadlifts with texas method for squats and bench. If you do not have great technique that is reproducible every rep looks the same with the bar landing in the same spot every time, then any development done will not be as effective. When trying to bring up the bench press we tend to focus on bench press variations at the expense of overhead work. First, train the bench to perfect its technique and build strength in it. If you want great detail buy the book the kennelly method. First, it helps with reinforcing overall body tension during the bench press. Ryan kennellys benchpress competition history in detail. One of only four men to bench press pounds in competition, the bench monster ryan kennelly shares his insight into the correct way to press the iron. Lee is passionate about and dedicated to the method, and she delivers an efficient, effective, total mindbody workout. Intermediate programming for the upper body lifts nick. Help understanding the ryan kennelly bench routine 100%.
Moose method 6 week bench program big bend strength and. The powerrack bench press makes expert use of the safety rods. The greatest record on the bench press without equipment. Mar 27, 20 the sub maximal effort method to significant gains. Ryan kennelly set the world bench press record of 800 pounds. Top 7 intermediate powerlifting programs 2021 lift vault. If your ultimate desire is to blow your previous bench press max out of the water, then the bench workouts included here are your ticket.
Ryan kennelly the second man to bench press 800 lbs world. Improve your arch by strengthening your midback, and performing specific drills to increase mobility. Maxes or new prs with heavy singles, doubles,speed. The spoto press can be quite useful for overcoming the chestoriented bench press plateaus. Ryan kennelly the second man to bench press 800 lbs. Bill starrs original 5 x 5 training routines old school.
Kennellys lifting technique, muscle building nutrition, and how to. He has a book coming out soon called the kennelly method. Free shipping on this item learn to bench press from the bench. It must be noted that the different federations have subtly different rules on technique, the equipment. The texas method intermediatemonday high volume and moderate intensity ie. I want to win the arnold classic in 2005, and become the first man to benchpress lbs. Cambridge core the books and journals platform from cambridge university press. Studies also reveal that the barbell bench press activates more pec muscle fibers. One way to do this, which bfs has been promoting for nearly four decades, is to place a rolledup towel or round piece of foam under the shirt to restrict the range of motion. Far too often, many start lifting without any guidance, which can limit progress and increase risk of injury if you dont know what youre doing. The moral of the story is that to bench press big weights you need very strong and large deltoids. And the best time to learn how to lift properly is right from the start. Whether you are an advanced lifter or barely benching bodyweight, this is guaranteed to put lbs on your pr.
I always answer 800 of course and then i tell him that anthony clark has been the only lifter to bench that. The trainee will use this variation for 3 weeks in a row while maintaining the same weight on the bar. The spoto press and what sets it apart steel supplements. Help understanding the ryan kennelly bench routine 100% raw. The next 40 pages are a watered down explanation of exercises and training with boards, bands, and chains.
The kennelly method bench book this book is brand new and shipped directly from. In this article, you will find multiple quotes from some of the best lifters past and present regarding what makes a good bench presser greg panora, jeremy hoornstra, ryan kennelly, and eric spoto to name a few. Ryan shawn kennelly born march 23, 1974 is an american powerlifter who specializes in the bench press. The official facebook of ryan the bench monster kennelly. Squat 3 sets x 5 reps bench press 3 sets x 5 reps pullups 3 sets to failure, unweighted.
Oct 17, 2019 maybe itll be best to show you how you can use a simple version of the mash method immediately. Jan 15, 2020 an additional method to overload the end range of motion of a bench press is to perform bench presses through a partial range of motion. Ed coan s bench press routine training if you have mastered the beginner. The kennelly method is his definitive book on bench press training. For others, it has more impact on shoulders and triceps. The bench press manual provides training and technique recommendations for both raw and equipped lifters. Kennelly, a 1992 graduate of kamikan high school, set the world powerlifting organization bench press record in 2008 by pressing 1,075 pounds. This book is dedicated to the memory of my friend ross shreves. Scot mendelson bench press workout 7 week bench press workout that will work for anyone. Light assistance work friday low volume and high intensity ie. He won a weightlifting gold medal at the 1953 world championships. Kennellys lifting technique, muscle building nutrition, and how to set up a training program for building a monster bench press. Bench monster ryan kennelly spells out his cycle when. The key for wes was to add threeweek pendulum waves on fridays at 50, 55 and 60 percent for 25 total squats and 25 total deadlifts.
Or ask ryan kennelly and paul tiny meeker, two of the best powerlifters in. His total now is 2120, second only to oleksandr kutcher from the ukraine. Save yourself the money and look this stuff up on the internet. This world record is classified as an equipped world record, meaning the lift. I feel like someone may have tried to help louie at the start of the book and then eventually gave up, because around page 5 or so louies rambling style of writing really starts to take off. He was the first natural lifter to bench press 500 pounds, and he could squat 600 pounds for reps at the age of 54. You can lift heavy things in any program, and judging by the number of people who i see maxing out on the bench press, it seems to have quite a following. In 2003, american athlete set two absolute record for bench press with equipment, pushing from his chest at the rate of 457. Nowadays, wes has made a 900pound squat, a 615pound bench press, and a 620 deadlift. Heavy back 45minute workout lat pull downs seated rows, etc. The top bench press in the gym at that time was 398 at 198 bodyweight. Home of the 308 weight class world record bench press of 1,075. Bench press world records are the international records in bench press across the years, regardless of weight class or governing organization, for bench pressing on the back without using a bridge technique the advent of bench press shirts, which support the lifters shoulders and provide upward force, have increased records significantly since 1985 for example, when the shirted record was.
The exercise uses the pectoralis major, the anterior deltoids, and the triceps, among other stabilizing muscles. Jan 31, 2014 the premise of the cowboy method was born out of glenn pendlays texas method squat program. The method is modeled over a ten week peaking period. The one question that my training partner always asks me is whats the most ever done on the bench press. Do you train equally as hard on the bench and deadlift as you do on the squat. The training methods below that have helped our lifters break plateaus.
Set a pr today with this amazing method from a worldclass. Every part of the body not directly involved in the movement of the bar should be tight and stable. This is the way that set so many records in days as an athlete. At the moment, the achievements of scotts beaten, and he no longer takes part in competitions and coaching young athletes to our sports centre. One of only four men to bench press pounds in competition, the bench monster ryan kennelly shares his insight. One day per week is devoted to dynamic effort bench press training and it runs on a 3week pendulum wave.
Kennewick powerlifter gets 30 months in federal prison for. According to the lilliebridges, the lilliebridge method is great for athletes of all experience. Ed coan bench program trattoria sapori di mare e monti. Bench press 3 sets x 5 reps chinups 3 sets weight added so failure occurs at 5 to 7 reps week 1, day 2. His insight brings up an important concept to note. This is one of the most common questions you will hear if you walk into any gym. Front squat 3 sets x 5 reps or light squat 2 sets x 5 reps 80% 5rm press 3 sets x 5 reps deadlift 1 sets x 5 reps. Kennelly s lifting technique, muscle building nutrition, and how to set up a training program for building a monster bench press. Progression of the bench press world record wikipedia.
People were speculating that ryan was going to hit 800 first and no sooner later ryan hits 800 out of nowhere. At every level, you will be increasing your workload, tearing down and building everincreasing muscle tissue. This book starts off by teaching you proper bench press technique in a simple and easy to understand way. The bench press arch how to do it, benefits, is it safe. This is a 1 day per week supplemental program designed to get a pr bench within 6 weeks. But, with that aside, the method has worked for many people. You can lift heavy things in any program, and judging by the number of people who i see maxing out on the bench press. The kennelly press is a bench press assistance exercise performed with the duffalo bar with either bands,chains, or straight weight. Rigid segments transfer force more effectively than lax segments. Also, the bench press program is based on your current strength.
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