Brady’s Bench Training June 8-14

Brady’s Bench Training June 8-14

Jun 13, 2014

In this log update, I’ll let you in on my plans for the 2014 USA Bench Press Nationals.  I’ll be the reigning defending champion attempting to win another national title.  This will be my first competition since the 2013 US Nationals.  I am really looking forward to seeing my friends and competitors put it all out there.  Will I be 100%?  No, but I plan on having a lot of fun in the process and train to the best of my ability.  I have to essentially start over.  Am I expecting to win?  No.  Am I expecting to lose?  No.  I’m just going back to get my feet wet and if I do win, its just icing on the cake.  I’d really be happy with going over 600 again for my first meet back.  Its hard to say what range I think I’ll be in, but to go over 600 would be a victory for me.  If the weight, effort, and shoulder allow it, I’d love to go over 700.  Only time will tell!

Sunday
Equipped Bench Press
435 x5 @7
435 x7 @7, a little more than last week, but it felt good.  I even touched some reps!

Monday
Cardio x30 min / Deadlift x10

Tuesday
4 Board Press 315 x20 @7, lowered the board height.  Was a little more challenging, but overall no pain.
DB Bench Press 100s x50 Total Reps
Triceps Extensions x3x20 Various Exercises
DB Chest Flys 50s x3x15
Rows x3x20 Various Exercises
DB Curls x4x20
Forearms x4x20

Wednesday
Cardio x30 min / Deadlift x10

Thursday
Close Grip Raw Bench Press 225 x50 Total Reps
DB Military Press (sitting on flat bench) x4x12+
Dips 285 x3x25
DB Chest Flys 50s x3x15
Rows x3x20 Various Exercises
DB Curls x4x20
Forearms x4x20

Friday
Cardio x30 min / Deadlift x10

Saturday
Off

Everything was just as much the same as last weeks training with the exception of my equipped bench pressing and the board presses on tuesday.  I need to challenge my body, regain strength, rehab, and take things a step at a time.  People keep asking why I don’t increase the weight training raw.  I just don’t feel that I am ready to put heavier weight in my hands raw.  I need to prove myself with the lighter weights before I comfortably can increase the weight used on my shoulder.  So I’ll likely only adjust the board height on tuesdays and slowly increase the equipped poundages over the next 9-10 weeks.

Brady Stewart Bench PressBrady Stewart has been a competitive powerlifter and bench press specialist since 2001. While he has had much success in full raw powerlifting as a former OPEN American USA Powerlifting Squat, Bench, and Total Record Holder (242lbs), surprisingly, Brady’s forte is single-ply IPF bench pressing. Brady has been a member of 3 USA World Bench Press Teams (IPF), a USA World Bench Press Team Gold Medalist (IPF 2009), and the 2013 USA Bench Press National Champion (264lbs). Brady’s best press to date is 322.5kgs (710.9lbs) making him the strongest and highest rated bench presser in the history of USA Powerlifting in Illinois and the second lightest man to bench press over 700lbs in USA Powerlifting. Brady is the owner of IronAuthority.com, dedicated to promoting drug free strength athletics.

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