JUGGERNAUT BENCH MANUAL 1

J UGGE RNAUT
BE NCH
MANUAL
BE COME UNSTOPPABL E
by TEAM JUGGERNAUT
JUGGERNAUT BENCH MANUAL 2
TABL E OF CONTE NTS
BE NCH 101 4
THE QUE ST F OR 500 8
MY BE ST BE NCH E VE R 12
PR SMASHI NG BE NCHI NG 18
HOW I BUI LT MY BE ST BE NCH E VE R: 3 BOARD PRE SS 21
BE NCHI NG F OR BI G THROWS 23
HOW I BUI LT MY BE ST BE NCH E VE R: RACK L OCKOUTS 27
BE NCH PRE SS F OR STRONGMAN 29
HOW I BUI LT MY BE ST BE NCH E VE R: F L OOR PRE SS 34
SCAPUL A: BE ST F RI E ND OR BI GGE ST E NE MY
OF THE BE NCH PRE SS 36
HOW I BUI LT MY BE ST BE NCH E VE R: DE AD BE NCH 46
BE NCH MORE BY BE NCHI NG MORE 50
TOP 5 BE NCH ACCE SSORY E XE RCI SE S 57
TRAI NI NG THE 225 RE P TE ST 59
JUGGERNAUT BENCH MANUAL 3
BE NCH 101
BY BRANDON LI LLY
Everyone that touches a barbel l l earns to bench press. The si ngl e
most common questi on i n any gym i s “How much ya bench?” So
wi th that i n mi nd, we made a vi deo coveri ng the basi cs you wi l l
need to become a good bench presser. These ti ps are nothi ng earth
shatteri ng, but i n my ti me as a l i fter they are they are what have
JUGGERNAUT BENCH MANUAL 4
al l owed me to bench 573 l bs. i n raw competi ti on, and 832 l bs. i n
geared competi ti on. They are:
SE T UP
When setti ng up, fi nd a foot posi ti on that al l ows your knee j oi nt to
fal l i n l i ne l ower than your hi p j oi nt. Thi s wi l l maxi mi ze l eg dri ve, and
prevent your butt from el evati ng off the bench resul ti ng i n a
di squal i fi ed l i ft.
Get as hi gh on your “traps” as you can, and squeeze your shoul der
bl ades together. Thi s wi l l push the sternum upward shorteni ng the
di stance you wi l l press.
When you grab the bar, grab where the bar i s most comfortabl e for
you, and real l y squeeze the bar. A wi der gri p wi l l shorten your range
of moti on, but someti mes a narrower gri p wi l l gi ve you more power,
so be ready to experi ment.

Lastl y, j ust before the bar i s handed to you, make sure you get a
huge amount of ai r, and hol d i t. You want your bel l y to be as ful l as
possi bl e when tryi ng to bench bi g.
THE MOVE ME NT
Once the bar i s out over your face, you want to l ower the bar i n a
strai ght l i ne, i n the hopes you wi l l press the bar up i n a strai ght l i ne.
To do thi s, sl i ghtl y tuck the el bows, and real l y fl are the l ats. If you
do not feel the barbel l comi ng down on your l ats, you are out of l i ne.
JUGGERNAUT BENCH MANUAL 5
As the bar nears your chest begi n to dri ve down hard wi th your feet,
and el evate your stomach as much as possi bl e. A good command
for thi s i s “meet the bar”. Lots of guys dri ft away from the bar, but
top benchers want to meet i t.
Once the bar touches your chest and you get the “PRESS”
command you want to push “back” wi th your feet so you are
pushi ng your head off the bench as thi s wi l l rotate your sternum up,
engage the l ats, and al l ow you to push strai ght up.
About mi dway up the l i ft the tri ceps wi l l real l y ki ck i n, so do not
al l ow your el bows to rotate outward, or you wi l l l ose the maxi mum
potenti al of your tri ceps.
Once the bar i s l ocked out, wai t for your “RACK” command and
l ower i t i nto the racks.
JUGGERNAUT BENCH MANUAL 6
If the bar slows down, squeeze the
bar harder and start pulling the bar
“apart” as if you were trying to
stretch it, and that will keep your
triceps engaged and pressing.
No one ever achi eves “perfect” form, but i f you fol l ow these steps,
and the steps outl i ned i n the vi deo you wi l l sure save a l ot of ti me on
tri al and error, and be abl e to focus on a bi gger and better bench
press i mmedi atel y.
CLI CK TO I MPROVE YOUR BENCH TECHNI QUE WI TH ONE OF THE WORLD’ S TOP BENCHERS
Brandon Lilly is very well traveled, Elite powerlifter. He has trained at Guerrilla Squad
Barbell, Westside Barbell, Lexen  Xtreme, and is now home at Berea Barbell. In his
strength journey he has competed in bodybuilding, strongman, and powerlifting.
Brandon is one of only 19 men to ever total over 2200 raw, having 2204 which ties him
for 16th all time (826.5 squat, 573 bench, 804.5 Deadlift). He also amassed a 2612 total
in Multi-Ply, and has best lifts of 1008 squat, 832 bench press, and 771 Deadlift.
Brandon is the author of The Cube Method and is aiming to create a paradigm shift in
the Powerlifting world.
Facebook, YouTube, Twitter
JUGGERNAUT BENCH MANUAL 7
THE QUE ST F OR 500
BY DAN GREEN
Last year on December 1st I was sl ated to turn 30. And l i ke any
reasonabl e gentl eman of l ei sure, I was i nterested i n movi ng on from
a youth of sub-500 benchi ng and i nto the ranks of respectabl e men
who bench 500. And I was i nterested i n doi ng so wi th an exempl ary
bl oat to match what was to be a festi ve bi rthday.
Now I suppose that for many, 30 i s vi ewed i n a negati ve l i ght—an
opportuni ty to l ook back and wonder what you’ve done wi th yoursel f
and why are you sti l l l i vi ng at home, but I have to say I was l ooki ng
JUGGERNAUT BENCH MANUAL 8
forward to i t. But 30 exci ted me. Wi th the wi sdom and experi ence
I’d gai ned duri ng my 20s, i t became cl ear exactl y what I was goi ng
to have to do to stop di cki ng around and hi t that 500 bench. So
here then i s the process by whi ch I brought my bench from 485 i n
September to 510 by my bi rthday.
Over the years, I’d spent countl ess sessi ons trai ni ng touch and go
for maxes or for hi gh reps, board presses, band presses, DBs at al l
angl es. These al l had thei r pl ace and wi th skul l crushers and tri cep
work added on top they gave me the si ze and foundati on to real l y
set mysel f up for some exci ti ng gai ns on bench l ater. But I’d
devel oped a great deal of strength i n my tri ceps and not as much
wi th my chest. It was after I focused on trai ni ng the chest and cut
out al l the fancy speed and l ockout work that my bench started
goi ng crazy!
I’d started fol l owi ng the workout that my trai ni ng partner had been
gi ven by hi s coach, and i t real l y was worki ng consi stentl y. Al l i t was,
was a seri es of heavy paused reps on the bench fol l owed by “speed
trai ni ng” or as I l i ke to descri be i t  “a l ot of damn work”. In the
begi nni ng I then went on to some wi de gri p reps whi ch were al so
paused. These real l y hel ped wi th techni que and bui l di ng the chest
and del ts i nto the l i ft.
Then, what real l y gave me the confi dence to know I’d be abl e to
progress my bench was how I’d succeeded conti nual l y i n the l ayout
of my programmi ng. For the most part i t’s anythi ng BUT compl i cated
—si mpl e l i near progressi on! Each week I’d j ust add 5 or someti mes
JUGGERNAUT BENCH MANUAL 9
10 pounds to my top wei ght. I’d do as many reps as I coul d for the
fi rst set, maki ng i t a poi nt not to fai l on the bench. I’d then repeat
the set and i f I fel t good repeat i t agai n. So after I’d made a top
bench of 485 paused I began agai n back down at 425. I was abl e to
pause and press thi s wei ght for 5 reps and then repeat for two more
sets of fi ve. Al l I had to do was compare what I was hi tti ng to what
I’d done i n the past and ei ther beat the reps at a gi ven wei ght, l i ft a
heavi er wei ght for the same rep count, or even j ust match the
wei ght and reps but do i t for more sets! If I j ust di d any of these, I
knew obj ecti vel y I’d hi t a PR and was steadi l y progressi ng on to a
new 1RM!
And each week—to ensure the body was al ways ready for the
fol l owi ng week’s mi nor i mprovements—I’d work harder and harder
on the touch and go benchi ng! But i nstead of a l i ght wei ght and
focusi ng on bar speed, I was usi ng a heavy wei ght and focusi ng on
bar speed. It was al ways l i ghter than the paused reps done for the
top sets but not by much. I tri ed to focus on l oweri ng the wei ght
rapi dl y, touchi ng the same spot at the base of the sternum and then
dri vi ng up and fl ari ng the el bows to engage the chest and del ts.
After thi s i ni ti al workout where I’d hi t 430 for 3 sets of 5 paused
reps I moved on to 410 for speed reps to the tune of 6 sets of 4
reps. But then the workout stopped! Whi l e the paused reps al l owed
me to work on the techni que I’d need for a meet and getti ng a
strong chest and l eg dri ve, the touch and go reps al l owed me to
real l y bui l d the brute strength needed to gri nd through wei ghts as
JUGGERNAUT BENCH MANUAL 10
they get heavy i n the mi ddl e of the range of moti on—the sti cki ng
poi nt.
The funny thi ng about thi s program i s the fewer number of exerci ses
I di d, the better I fel t. And the better the workouts fel t, the more I
wanted to do them. At thi s poi nt my i ntui ti on was ki cki ng i n hard. I
started benchi ng more often—twi ce and even three ti mes a week.
Al ways tryi ng to beat a rep max. I knew that that pl us the vol ume
was maki ng me much stronger. By the end of the trai ni ng I’d hi t a
best paused doubl e of 490 and a touch and go tri pl e of 465, whi ch
I’d done for three consecuti ve sets.
My bodywei ght had been steadi l y ri si ng, and as I approached that
30th bi rthday i t happened: fi rst I benched 500 and then two
sessi ons l ater hi t an easy 510! No l onger woul d I be forced to si t
and l ook on as others had al l the 500 benchi ng fun. No l onger was I
rel uctant to enter my thi rti es, but i nstead saw the age si mpl y as the
begi nni ng of my peak years!
So to summari ze al l that, I was abl e to approach my best bench
ever by si mpl y fol l owi ng a si mpl e l i near progressi on for several
weeks, worki ng hard to add as many heavy sets as I coul d for
added vol ume, and even drasti cal l y i ncreased the frequency to force
my body to peak!
Dan Green is one of the top names in powerlifting today. The Raw Total World Record
Holder with 2030 (belt and sleeves), Dan is the dominant force in the 220 weight class.
Dan is the founder of Boss Barbell Club in Mountain View, CA where he trains team sport
and strength athletes.
JUGGERNAUT BENCH MANUAL 11
MY BE ST BE NCH E VE R
BY BRANDON LI LLY
For “Bench Week” I was asked to detai l the best trai ni ng cycl e I
have ever done to achi eve gai ns. I di d thi s j ust pri or to my meet l ast
fal l where I benched 573 l bs. raw at the Supertrai ni ng Meet. I al ways
set my trai ni ng up backwards, meani ng I count from the meet back.
I know duri ng certai n weeks I shoul d hi t certai n numbers or
percentages and how they shoul d feel , so I make adj ustments al ong
the way as needed but thi s i s exactl y the program that I fol l owed,
and I thi nk i f you fol l ow the percentages somewhat you can have
tremendous gai ns as wel l .
JUGGERNAUT BENCH MANUAL 12
I based my numbers off of a 540 bench that I achi eved wi th a pause
at my meet i n May…
WE E K 1 RE PS
Regul ar bench:  (70%) 375 x 5 x 3 sets
Cl ose Gri p Off 2 Board: (60%) 325 x 15 x 3
Lat Pul l Downs
4 x 15
Tri cep Pushdowns
100 reps wi th l i ght band
Abs
Roman Chai rs 4 x 25
WE E K 2 SPE E D
Regul ar Bench: (55%)  300 x 3 x 10 (30 secs rest between sets)
Pause Presses 2! Off Chest
(70%) 375 x 8 x 3
Lat Pul l Downs
4 x 20
Tri cep Extensi ons
100 reps l i ght band
Lateral Rai ses
100 reps wi th 10 l bs pl ate i n each hand
Shrugs
315 x 15 x 4
Abs
Pl anks 4 x 30 secs
JUGGERNAUT BENCH MANUAL 13
WE E K 3 MAX
(I DON’T ALWAYS MAX
OUT, BUT THIS IS MY
HEAVIEST WEEK IN THE
ROTATION)
Regul ar Bench: (87.5%) 470
x 5 x 2 sets
Incl i ne DB Press
120 x 20 x 2 sets
Lat Pul l Downs
4 x 15
Shrugs
315 x 10 x 3 wi th 2 second
squeeze at top Tri cep
Extensi ons 100 reps
wi th l i ght band.
WE E K 4 RE PS
Regul ar Bench: (75%) 400 x 3 x 3 sets
Cl ose Gri p Off Board
(75%) 400 x 8 x 5 sets
Lat Pul l Downs
4 x 20
Di ps
50 reps
Abs
GHR Crunches to Fai l ure
JUGGERNAUT BENCH MANUAL 14
Brandon Li l l y earned the hi ghest RAW
powerl i fti ng total i n the worl d i n 2012
— i ncl udi ng a 573l b bench
WE E K 5 SPE E D
Regul ar Bench: (60%)  315 x 2 x 8
Cl ose Gri p
(70%) 375 x 12 x 3
Lat Pul l Downs
4 x 15
Front Rai ses
4 x 20
Shrugs
315 x 15 x 4
Abs
WE E K 6 MAX
Regul ar Bench:  (95%) 515 x 3, (97.5%) 530 x 2
Incl i ne DB Hands Faci ng In
90 x 15 x 3
Lat Pul l Downs
4 x 15
WE E K 7 RE PS
Regul ar Bench: (80%) 425 x 3 x 3
Cl ose Gri p Off 3 Board
(75%) 400 x 15 x 3
Lat Pul l Downs
4 x 20
Skul l Crushers
JUGGERNAUT BENCH MANUAL 15
3 x 20
Abs
WE E K 8 SPE E D
Regul ar Bench: (70%) 365 x 3 x 5
Band Pul l Aparts
100 reps
Shrugs
315 x 30 reps
Lat Pul l Downs
4 x 15
(Thi s week was super l i ght on accessori es knowi ng my next week
was for a new PR attempt.)
WE E K 9 MAX
Regul ar Bench: (95%) 515 x 1,  (101%) 545 x 1 PR (Not a gym PR,
but paused PR, 560 was my gym PR),  (105%) 575 x 1
*I onl y took 575 for 1 because 545 went PERFECTLY, and I had
trai ned wel l and fel t a new l i feti me PR was i n my si ghts.
Hi gh Rep Cl ose Gri p
275 x 20 x 2
(Shut down knowi ng next week i s Rep PR attempt)
WE E K 10 RE PS
Regul ar Bench: (101%) 545 x 2
Cl ose Gri p off 2 Boards
315 x 15 x 3
JUGGERNAUT BENCH MANUAL 16
Tri cep Push Downs
100 reps
Lat Pul l Downs
4 x 15
That i s i t for me. The mai n poi nts you need to real i ze for any
program to work, techni que has to be paramount. I don’t count
sl oppy reps, and I l ock out every rep compl etel y, no bodybui l der
reps. Take ownershi p and pri de i n what you do i n the gym, shortcuts
i n the gym l ead to shortcomi ngs on the pl atform. Do thi ngs the ri ght
way, and the hard way, and the resul ts wi l l speak for themsel ves.
JUGGERNAUT BENCH MANUAL 17
PR SMASHI NG BE NCHI NG
BY ERI C LI LLI EBRI DGE
My best bench cycl e that I had was back when I was trai ni ng for the
bi g competi ti on at Mark Bel l s meet on November 3rd 2012. My
trai ni ng for that competi ti on went very wel l and my bench had made
some real l y great gai ns that trai ni ng cycl e. Al l I di d for the trai ni ng
cycl e was on my heavy days do 3 sets of si ngl e pauses and
i ncreased the wei ght each heavy workout. I di d a short 6 week
trai ni ng cycl e for that competi ti on so I onl y had 3 heavy bench
workouts to do because I al ternate heavy and l i ght days every other
week.  On my l i ght days I j ust di d cl ose gri ps and del oaded.
JUGGERNAUT BENCH MANUAL 18
The start of my trai ni ng cycl e I di d 3 si ngl e pauses, whi ch were my
worki ng sets. I di d 405, 455, 500 al l paused, worki ng on 3 si ngl es
j ust l i ke you do i n a meet. So my fi rst set i s to mi mi c an opener, 2nd
set woul d be l i ke a 2nd attempt, and 3rd set woul d be l i ke a 3rd
attempt, al ways practi ci ng good form, techni que and speed on each
set. So that ended my fi rst heavy workout.
2 weeks l ater I upped the wei ght on each set a l i ttl e more to try and
progressi vel y peak for the meet. For thi s workout I di d 440, 480,
520 for my 3 worki ng sets. Agai n, maki ng the fi rst set l i ke an
opener, the 2nd set l i ke a 2nd attempt, and the 3rd set l i ke a 3rd
attempt tryi ng to practi ce j ust l i ke i t’s a competi ti on.  At that poi nt 4
weeks of trai ni ng had gone by and I onl y had one heavi er trai ni ng
day to do whi ch was 2 weeks after my previ ous one. For my l ast one
I deci ded that I wanted to try a bi g PR because my previ ous heavy
days went very wel l and the l ast sets fel t stronger and faster than
normal .
My l ast heavy bench day I di d 455, 500, 550 as my 3 worki ng sets.
The 550 was a gri nder but I fi ni shed i t strong but unfortunatel y
strai ned my pec somehow duri ng that l i ft but never fel t i t unti l I had
got home after that workout. So that was the end of my heavy
benchi ng for a coupl e months. Had I not done a max l i ft i n the gym
before the meet, I’m sure I woul d have crushed that wei ght at the
meet. Before that, my best raw bench wi th a pause was 525l bs i n
the gym and 529l bs i n competi ti on, so i t was a bi g PR for me.
CLI CK HERE TO WATCH ERI C PAUSE BENCH 550
JUGGERNAUT BENCH MANUAL 19
For my weak poi nts whi ch have al ways been the l ock out porti on of
my bench, I j ust di d board work at the end of the workout after my 3
heavy paused si ngl es, doi ng 2 sets of board work. Fi rst set usual l y
bei ng to a 2 board and the l ast set to a 3 board. I di d the same wi th
board work, I progressi vel y added wei ght to both board work sets
on each heavy day so that I was over l oadi ng heavi er each heavy
workout to peak and get stronger every week up unti l the meet. 
The fi rst workout I di d doubl es on the board work and the l ast two
heavy workouts I j ust practi ced si ngl es on the board work to real l y
focus on control l i ng and handl i ng the heavi er wei ght.  Thi s was my
best bench cycl e mi nus getti ng the i nj ury at the end, but I had made
a bi g gai n on my paused bench by getti ng a 21 l b PR. I am currentl y
doi ng the same bench trai ni ng for my next competi ti on comi ng up
on Apri l 21st, and hope to get at my meet what I got i n trai ni ng for
my best bench cycl e ever, l ast trai ni ng cycl e.
Eric Lilliebridge had a top #3 raw total ranking in world in the 275 weight class at just 19
years old. He had successfully totaled 2,065lbs raw in belt and knee wraps and
deadlifted 800lbs raw in competition at only 19 years old. Now being the age of 22, he is
currently ranked #2 in the world in the 275!s with a 2,204lbs raw total w/ wraps. His
best competition lifts up to date are an 881lbs raw squat w/ wraps (World Record at
275s), 529lbs raw bench and an 821lbs raw deadlift. He is currently chasing after the all
time world record total in the 275!s held by Jon Cole with a 2,259lbs raw total w/ wraps.
Facebook, YouTube
JUGGERNAUT BENCH MANUAL 20
HOW I BUI LT MY BE ST BE NCH E VE R: 3 BOARD PRE SS
BY COREY HAYES
I break exerci ses i nto a few di fferent groups, one of these groups i s
exerci ses that teach me how to l i ft rather than a strai ght up brute
strength exerci se. These exerci ses pl ace emphasi s on a correct
groove, correct fi ri ng patterns, etc. My favori te from thi s group for
bench i s the 3 board wi th heavy bands. I personal l y use doubl ed
l i ght bands whi ch provi de me wi th about 200l bs of band tensi on but
I’ve heard of bi g shi rted benchers (bi g as i n 8-900+) usi ng doubl ed
average bands whi ch hurts me to thi nk about.
I ri g the bands up to be behi nd me so that I am forced to push
towards my feet whi ch makes the bar path more of a strai ght l i ne
from poi nt A to poi nt B. If you graduated mi ddl e school , you shoul d
know the shortest path from A to B i s a strai ght l i ne. Less range of
JUGGERNAUT BENCH MANUAL 21
moti on equal s a hi gher potenti al max. Pressi ng i n a strai ght l i ne al so
engages the tri ceps more and takes a l ot of pressure off of the
pecs.
Another great thi ng about the movement i s the fact that the l ats and
upper back are requi red to work overti me to stabi l i ze and move the
wei ght due to the extreme overl oad. Thi s i s how I l earned to real l y
engage my l ats and how I teach a l ot of guys to use them as wel l . If
your back i sn’t ti ght the bar i s goi ng to be al l over the pl ace.
Normal l y I use thi s movement on an assi stance type day after cl ose
gri p bench. I often al ternate the rep scheme every other week or
every 2-3 weeks. The two opti ons I use are 3-4 sets of 10-15 and
worki ng up to a gi ven rep max whi ch i s normal l y i n the 5-8 range. I
never venture bel ow 5 to save mysel f from neural fati gue from the
overl oad.
If you have pl enty of brute strength and want to start refi ni ng i t, gi ve
thi s movement a shot. More effi ci ency wi l l al ways bri ng more Pr’s.
Corey Hayes is an up and comer to the strength and conditioning world. He is currently a
student at Eastern Kentucky University and a Professional level powerlifter. His best
meet lifts are 725/425/675 at 220 raw and 880/640/680 at 242 geared. He has future
plans of taking over the world and making a living doing what he enjoys, the iron game.
Facebook, YouTube
JUGGERNAUT BENCH MANUAL 22
BE NCHI NG F OR BI G THROWS
BY MATT VI NCE NT
Bench i s one of the most common exerci ses used i n every gym i n
the worl d.  Top end athl etes, to the l owl y Johnny Bravo shaped
Mutants aski ng “How much you bench, BRO?”, everyone benches. 
I pretty much expect that i f you l i ft, you probabl y bench.  It i s a
great l i ft and one of the bi g 6(squat, deadl i ft, overhead pressi ng,
bench, cl ean, and sntach.) that al l athl etes shoul d be doi ng
regul arl y.  As a thrower i t i s an i mportant l i ft for me i n maki ng the
gai ns on the fi el d that I want to see.
My fi rst bi t of advi ce i s l earni ng how to do i t correctl y.  There i s
pl enty of advi ce on thi s, Brandon Li l l y has a great arti cl e coveri ng i t. 
JUGGERNAUT BENCH MANUAL 23
Thi s i s the one bi g thi ng I took from my ti me wi th Powerl i fti ng was
l earni ng proper form and how to l i ft bi gger wei ghts safel y.  Now I do
not thi nk that a bi g bench al one i s goi ng to transl ate i nto monster
throws.  However i t i s not j ust perchance that most of the guys who
can throw over 70’ i n the shotput i n hi story al so bench 500+l bs. 
I feel the same about thi s as I do combi ne trai ni ng.  Do I thi nk the
numbers put up at the combi ne prove you are a good footbal l
pl ayer?  No, however i t seems that good footbal l pl ayers can do
real l y wel l at al l of those tests.  So i n short i f you are throwi ng and
techni cal l y thi ngs are pretty sound.  Then you need to get stronger
and there i s, no way to thi nk that bui l di ng a bi gger bench i s not
goi ng to i mprove your marks.
Benchi ng i s goi ng to strengthen chest, upper back, tri ceps, del ts,
and the enti re shoul der gi rdl e.  Al l of thi s i s needed to throw far. 
Al so when done correctl y usi ng l eg dri ve, not throwi ng your ass i n
the ai r and bounci ng the wei ght off your chest, you are performi ng
ful l body l i ft.  Doi ng thi s teaches your body to make connecti ons
from head to toe and wi l l make you better and bei ng abl e to appl y
that to your throws.  The abi l i ty to transfer power from your feet,
through the ground, and i nto your hands i s the name of the game
for throwi ng.  The better and faster you can do thi s the better you
wi l l throw.
Trai ni ng i t properl y for throwi ng i s goi ng to need to focus on both
max effort and power.  Power i s the speed at whi ch work i s
performed.  So thi nk about thi s as how fast you can move the bar.  
JUGGERNAUT BENCH MANUAL 24
Thi s accel erati on i s the key for throwi ng.  Sure havi ng that hydraul i c
strength to move a ton of wei ght sl ow i s great, but wi l l not get the
i mpl ement to go any farther.  Trai ni ng for speed i s the key here and
i f throwi ng far or becomi ng more of an expl osi ve athl ete l i ke a l i ne
man or wei ghtl i fter thi s i s where you can separate yoursel f.  Trai ni ng
speed and power i s a bi t di fferent.  Taki ng some l i ghter wei ghts
(nothi ng over 75%) and more sets of l ower reps, and movi ng the bar
as fast as possi bl e i s the Key to devel opi ng thi s.
BASI C BE NCH SPE E D BL OCK:
I can’t stress enough for thi s to work properl y you need to MOVE
THE WEIGHT AS FAST AS POSSIBLE.  Keep pushi ng al l the way
through the end of the l i ft.  As far as your accessori es for thi s I use
di ps and Heavy si ngl e arm rows (Krock Rows).  I use a pl ate l oadi ng
dumbbel l and l oad about 235 on i t (80% of BW or heavi est you can
do).  3 x 10 on al l accessori es sti l l push speed.  Al so keep the rest
i n between these sets mi ni mal 60-90 sec.  Thi s i s goi ng to bui l d that
JUGGERNAUT BENCH MANUAL 25
SE TS/ RE PS PE RCE NTAGE S
12 x 3 60%
10 x 3 65%
8 x 2 70%
6 x 1 75%
Deload 3 x 10 50%
fast twi tch fi ber you need as an athl ete.  Al so a great accessory i s
usi ng somethi ng l i ke the Sl i ng Shot and doi ng some accommodati ng
resi stance work.  To do that I use i t after my l ast set and go for max
reps at that days Rx’d wei ght.
Most peopl e wi l l have a hard ti me taki ng a step back from heavy
l i fti ng to work on thi s.  Thi nk about i t l i ke i f you coul d move 225 at
1.5 ft/per second then now can mover 225 at 3.0 ft/per second then
you are stronger and faster.  Thi s accel erati on wi l l transfer i nto your
max l i fti ng as wel l .
I rotate thi s trai ni ng wi th heavy bl ocks throughout the course of my
season.  Thi s gi ves me di fferent l oads and goal s for trai ni ng bl ocks. 
Al so I have conti nued maki ng steady gai ns and throwi ng PRs al l
year.  Trai n for some speed and make some gai ns.  Get Stronger,
Throw Farther, and HVIII more!!!
Matt Vincent is a top Professional Highland Games World Champion.  Matt has spent the
last 15 years strength training with a focus on functional strength for athletics.  Track
and Field for LSU as a shotput, discus, and hammer thrower, two top 3 finishes in SEC
and two top 5 Regional finishes in Discus.  In the last 6 years he as traveled all over
country and trained with many of the top coaches and athletes in various fields form
Weightlifting, Strongman, Powerlifting (both Geared and Raw) and now focuses on
Highland Games.  Highland Games he won 3 AM World Championships and 1
Professional World Championship as my first year Pro.  Matt is also the Author of Best
Selling Highland Games Training Manual for Developing Max Strength and Power:
Training LAB.
Website, Facebook, YouTube, Twitter
JUGGERNAUT BENCH MANUAL 26
HOW I BUI LT MY BE ST BE NCH E VE R:
RACK L OCKOUTS
BY BLAI NE SUMNER
When I fi rst began l i fti ng – i n hi gh school for footbal l , l i ke a l ot of
peopl e, the bench press became my best l i ft. I wanted that bi g
bench and bi g arms so I coul d push guys around and l ook good
doi ng i t. I had a good bench when I graduated hi gh school i n 2006
at 405 (raw) but saw that stagnate through col l ege. Teari ng both
shoul der l abrums duri ng col l ege footbal l di dn’t hel p my bench
progress ei ther but when I met Dan Gaudreau at Rocky Mountai n
Li fti ng Cl ub i n Col orado thi ngs started changi ng. Dan i s a mul ti -ti me
IPF Worl d Bench Press Champi on and Record Hol der and he began
havi ng me do rack l ockouts once a week.
The rack l ockouts were done i n a power rack by setti ng the safety
pi ns anywhere from 4” to 1” of l ockout. You si mpl y l ocked the
wei ght out off the pi ns, set down, rel eased the tensi on, and
repeated. Thi s was a fun exerci se to do because you coul d real l y
move some wei ght. Al though the ti me under tensi on and range of
moti on i s not great, the rack l ockouts greatl y i mproved my bench by
forci ng my body to adapt to handl i ng heavi er l oads.
It’s l i ke the ol d-school tri ck of overl oadi ng some of us di d back i n
hi gh school or col l ege. Before a max l i ft, throw an extra wei ght on
each si de, hol d i t for a few seconds, and i mmedi atel y take off the
extra pl ate and BAM i t feel s so much l i ghter and you throw i t up.
Except by doi ng rack l ockouts you get a more permanent affect.
JUGGERNAUT BENCH MANUAL 27
Doi ng thi s for the fi rst year I met Dan took my bench from mi d to
l ow 400’s to over 500. Sets and reps are not compl i cated because i t
i s not a bi g deal i f you fai l , you probabl y j ust won’t press i t off the
pi ns. Due to thi s l i kel y bei ng somethi ng new you haven’t tri ed and
worki ng off a neurol ogi cal gai n than strength, you can expect to see
i ts resul ts qui cker. Here i s an 8-week cycl e I have used and seen
gai ns on – do thi s as your fi rst accessory l i ft after your bench press.
WE E K – RE PS L E F T I N THE TANK F OR E VE RY SE T – RE PS
1 – 3 – 8, 8, 8
2 – 3 – 6, 6, 6
3 – 3 – 8, 6, 4
4 – 5 – 5, 5, 5
5 – 2 – 5, 5, 5
6 – 2 – 5, 3, 1
7 – 1 – 1, 1, 1
8 – 0 – 1
Blaine Sumner is a drug-free powerlifter who competes in the IPF and USAPL both raw
and single ply. He holds the IPF Raw World Record for Squat (881 no wraps) and Total
(2,056) in addition to winning the 2012 IPF Raw World Championship. Sumner played
Division II football at the Colorado School of Mines where he started at nose tackle for 4
years in addition to scoring 8 touchdowns as a short yardage fullback. He also set NFL
testing records for 225 bench reps (52) and Kirwan Explosive Index (95). In addition to
having a 33” Vertical Jump and 50” box jump at 350 lbs., Sumner was a 4 sport athlete
in high school (Football, Wrestling, Lacrosse, Track). He is originally from Colorado and
now lives in Oklahoma City where he trains at HATE Barbell and works as a Petroleum
Engineer.
Facebook, YouTube
JUGGERNAUT BENCH MANUAL 28
BE NCH PRE SS F OR STRONGMAN
BY MI KE JENKI NS
How much you bench bro? I al ways l i e and say l i ke 700 and the
response I get i s “That’s not too bad!” Are you ki ddi ng? Now I come
up wi th the most ri di cul ous number I can i magi ne and few are
phased, I guess i t woul d be l i ke me respondi ng to someone tel l i ng
me about thei r Medi cal School entrance tests, I don’t have a damn
cl ue but I woul dn’t say “Not bad!”.
Now to the matter at hand! Many of you have heard, or read that I
do not bench very often.  That woul d be a true statement. However I
JUGGERNAUT BENCH MANUAL 29
di d for years and do have a real , actual respectabl e bench but I
found other thi ngs hel p me i n my quest to be the fi rst man to press
a 500 l og i n a contest. So, i f you are j ust getti ng i nto the sport,
bench away, bench your l i ttl e ass of, do anythi ng that gets you
stronger as a whol e.
For those of you l ooki ng to maybe bump your overhead up 25 or so
pounds I am tal ki ng to you! When you l ook at any other athl ete the
use other forms of the same movement to get better at what they
are el i te at. Take a l ong j umper, he or she does not onl y go to
practi ce and j ust j ump, j ump, j ump! They do spri nts and pl yos to
make then a more effi ci ent j umper. Those movements are tool s i n
thei r arsenal . Somethi ng you are fami l i ar wi th and Brandon Li l l y
di scusses thi s i n the Cube, whi ch I di d read, probabl y fi ve ti mes and
had thi s bel i ef before and reassured my bel i ef after.
Brandon benches i n competi ti ons, fact, he does not do mi l i tary
press, dumbbel l shoul der press or i ncl i ne i n contests. Though he
does not do them on the pl atform he does however use them as
tool s to get a bi g bench.
Now to my sport, I do not stand i n the rack and onl y press l ogs or
axl es every workout. By doi ng certai n movements i n certai n ways I
can acti vate muscl es that I woul d not be abl e to i n a standi ng stri ct
posi ti on. What do I do you ask? Though I do not fl at bench I do
however use i ncl i ne, cl ose gri p fl oor press, fl oor press and vari ati ons
of the same wi th dumbbel l s.
JUGGERNAUT BENCH MANUAL 30
So, why do I use vari ati ons of bench for a huge overhead? After I do
my stri ct work I wi l l resort to somethi ng that focuses on ei ther some
form of shoul der recrui tment, some chest and tons of tri ceps. Al l the
l i fts that I menti oned before I rotate, Cube shout out bro, di fferent
weeks and wi th di fferent bars, axl es, swi ss bars and l ogs. I had
been doi ng thi s for a whi l e now, j ust never knew how si mi l ar I
thought to Brandon, great mi nds thi nk al i ke!
My mai n stapl e i s fl oor press wi th ei ther an axl e or swi ss bar,
si mul ates a l og but harder because the di fferent range of moti on, i t’s
l onger then a l og. Wel l what the hel l does l yi ng on a fl oor pushi ng
wei ght off your chest have to do wi th l i fti ng somethi ng heavy as hel l
off your shoul ders over your head? Wel l thi nk about the l ast over
head, or even bench you mi ssed. Where di d you mi ss i t? You
probabl y di dn’t get stapl ed to the bench unl ess i t was j ust too damn
heavy, I bet you mi ssed i t the l ast two i nches of the l i ft.
I know that’s where I mi ssed my 484 l og at WSM, my l eft arm was
l ess than an i nch from bei ng l ocked out, tri ceps weren’t strong
enough! The fl oor press smokes your tri ceps and you even get a
chest workout too but the tri ceps the l i mi ti ng factor i n most fai l ed
l i fts. By usi ng the di fferent bars i ts chal l enges you to adapt each
week and wi l l carry over to a l og and axl e.
Ok, makes sense ri ght so why the i ncl i ne? Once agai n you are l yi ng
down and taki ng wei ght out of a rack and stabl e, unl i ke standi ng
wi th a l og or axl e on your chest. Take a l ook at anyone who cl ose to
a max effort l og or axl e at WSM, they have a seri ous arch i n thei r
back, i n somewhat of a standi ng i ncl i ne posi ti on. On the i ncl i ne you
JUGGERNAUT BENCH MANUAL 31
are abl e to overl oad your body by bei ng i n that posi ti on wi thout
compromi si ng your back rep after rep, you are stabl e and fl at
agai nst the bench.
Li ke the fl oor press does to the top of the press, I feel the i ncl i ne
does to the bottom of the overhead press. The begi nni ng of the l i ft
starts on your chest j ust as an overhead does once you cl ean i t.
Your tri ceps cannot do j ack i f they do not get a chance because i t
doesn’t get by your fat chi n. Thi s i s a l i ft I bel i eve wi l l get i t goi ng to
where you need those tri ceps. To be good at thi s l i ft you need to be
fast off your chest. How do I generate speed, I general l y start wi th
the axl e or l og al ready on pi ns, i n my case I have them on my Rogue
spotter straps so i t can easi l y move and doesn’t damage the bar.
Yes that’s correct, shamel ess sponsor pl ug! By taki ng the wei ght off
my chest, not out of the rack, I have zero rebound. Li ke anythi ng
el se I but the l i ft together i n pi eces to come to a fi nal product, an
overhead that makes dudes feel bad about thei r benches! Li ke I
menti oned before you can exchange these wi th dumbbel l s i f you see
fi t, that al so hel ps wi th stabi l i zi ng each hand not j ust a si ngl e bar. I
know peopl e are wonderi ng about hand pl acement, agai n, I rotate
them. I do hi t cl ose gri p fl oor press and cl ose gri p i ncl i ne, j ust
another vari ati on to the l i ft. Obvi ousl y that wi l l hi t the tri ceps a l i ttl e
more I thi nk i t’s the actual movement that i s more i mportant.
So, l i ke an overhead press can hel p a powerl i fter’s bench go up, a
vari ati on of a bench can hel p your overhead go up! If you are
l ooki ng to boost your overal l strength wi th no contest i n si te the bi g
JUGGERNAUT BENCH MANUAL 32
thi ng i s to rotate bars and types of pressi ng each week, onl y after
you stri ct press though. If I am not getti ng ready for a speci fi c show
I wi l l press wi th a l og then fl oor press wi th an axl e or vi ce versa,
stri ct wi th axl e and bench movement wi th swi ss or l og. If I am
l eadi ng up to an event wi th a l og i n i t I wi l l hi t onl y l og for stri ct and
i ncl i ne or fl oor wi th swi ss or l og to si mul ate that same movement
pattern. And for the l ove of baby Jesus or whoever i t i s you pray to
pl ease do not, do not, do not do your l og or axl e on event day. You
need to work i t i n the gym and hi t these accessori es.
Mike Jenkins is one of the biggest and fastest rising names in the World of Strongman.
The 2012 Arnold Strongman Classic Champion (and 2011 runner-up), Jenkins is also a
2x finalist at World’s Strongest Man. Jenkins is based out of Harrisburg, PA, where he
trains at 13 Stripes Crossfit. Mike offers online training for Strongman, Powerlifting and
Crossfit athletes and can be reached at JenkinsStrength@gmail.com
Facebook, Twitter
JUGGERNAUT BENCH MANUAL 33
HOW I BUI LT MY BE ST BE NCH E VE R: F L OOR PRE SS
BY GREG PANORA
I’ve al ways been a decent bencher. It came natural l y to me and I’ve
al ways enj oyed the attenti on i t bri ngs. I met a guy at the grocery
store l ast week who used to have a 650 raw bench, but hi s bi ceps
were getti ng to bi g, and he had to qui t. Despi te every asshol e
maki ng crazy cl ai ms, benchi ng has al ways been a huge part of why I
l ove thi s sport. I benched 435 at 218 pounds at my fi rst contest i n
1999 and my trai ni ng hasn’t real l y changed much si nce.
The exerci se that has been a constant i n my trai ni ng i s the fl oor
press. It i s beauti ful i n i ts si mpl i ci ty and i t’s effecti veness. It taught
me how to take the bench away from my pecs and put i t i n my
tri ceps. I feel l i ke i t i s much easi er to l oad your tri ceps when l yi ng on
the fl oor. At Westsi de I woul d do these every fourth week as a max
effort exerci se and I fel t l i ke i t had the most carryover to my shi rted
bench. I remember doi ng 525 four weeks before my fi rst 800 bench
and 545 four weeks before my fi rst 820 bench. I very rarel y had to
put a shi rt on to know what my shi rted bench woul d be.
Today, my trai ni ng i s enti rel y raw, yet the fl oor press i s sti l l a
mai nstay. In fact, I’m fi ni shi ng up a three week wave wi th i t
tomorrow. Week 1 di d a tri pl e wi th 450. Thi s was done wi th pi nki es
an i nch i nsi de the ri ngs, week 2 I di d a doubl e wi th 470, and
tomorrow I wi l l go over 500 for a si ngl e. So, duri ng my raw trai ni ng I
JUGGERNAUT BENCH MANUAL 34
use these for reps as wel l as max si ngl es and occasi onal l y for speed
work.
One bi g hi nt I wi l l al so gi ve to l i fters i s to trai n l i ke a bodybui l der on
accessory work. Benchi ng i s done wi th l i ttl e fragi l e muscl es that
aren’t getti ng work wi thout these semi pansy movements l i ke skul l
crushers, l ateral rai ses, dumbbel l presses, pressdowns, and pul l s to
the face. These wi l l up your bench, cut down i nj uri es and make you
l ook way better i n shi rtl ess Facebook mi rror photos.
Greg Panora is a certified legend in the sport of Powerlifting. The former World Record
Holder (and current American Record Holder) with a 2630 total (Multiply) in the 242
weight class, Panora now has his sights set on breaking the 242 raw total world record
and is off to a strong start already having recorded a 500 raw bench and 750 raw
deadlift. Greg coaches powerlifting at Crossfit Casco Bay in Portland, Maine.
Facebook
JUGGERNAUT BENCH MANUAL 35
SCAPUL A: BE ST F RI E ND OR BI GGE ST E NE MY OF THE
BE NCH PRE SS
BY RYAN BROWN
The truth i s that when we are tal ki ng about mobi l i ty for the bench
press we shoul dn’t real l y be tal ki ng about anythi ng any di fferent
than mobi l i ty of any other movement. A good bench press i s a ful l
body l i ft. Good mobi l i ty i n a bench press i sn’t any di fferent than
mobi l i ty i n a squat. The same rul es appl y. However, unl ess you are
pretty good at spotti ng probl ems, you aren’t goi ng to i denti fy the
rotati onal i ssues i n your hi ps, and how they are hol di ng back your
bench press…. and i n fact, unl ess you are real l y real l y good at
bench pressi ng, You probabl y aren’t getti ng enough l eg dri ve from
your hi ps to matter that much anyway.
JUGGERNAUT BENCH MANUAL 36
When most anyone tal ks about, or asks about “mobi l i ty” wi th thei r
bench press, they are tal ki ng about shoul der mobi l i ty. As wi th
anythi ng el se, before you start l ooki ng at where you need more
mobi l i ty, you need to focus on maki ng sure that the thi ngs that
shoul dn’t be movi ng aren’t. Creati ng stabi l i ty where you need i t, so
the pi eces that shoul d be movi ng can.
A stabl e, and properl y posi ti oned, scapul a wi l l create a sol i d
pl atform that your humerus can move around. A scapul a that i s
i nstabl e or poorl y posi ti oned wi l l tear your shoul ders up, and cause
the percei ved upper back weakness that causi ng your bench press
to suck. Do you see those l i ttl e thi ngs i n the pi cture above l abel ed
“acromi on” and “coracoi d” ??? Just l ook at them and i magi ne the
havoc they coul d cause on your soft ti ssues i f they weren’t i n the
ri ght pl ace.
The most common i ssue and cause of i nj ury wi th the bench press i s
the l ack of i nternal rotati on i n the shoul der. Thi s i s pretty easi l y
traced back to your scapul a. When we are tyi ng to sol ve any
mobi l i ty puzzl e we al ways want to start proxi mal to di stal . The fi rst
thi ng we have to consi der i n the posi ti on of the scapul a, and
ul ti matel y i n the mobi l i ty for the bench press, i s the posi ti on of the
thoraci c spi ne.
Pretty much onl y two ways that thi s can go wrong. Ei ther you are
excessi vel y kyphoti c (fl exi on) or you are too extended i n your
thoraci c. I can tel l you that both are bad, but a kyphoti c posture i s
sure to rui n your bench. When you are excessi vel y kyphoti c your mi d
JUGGERNAUT BENCH MANUAL 37
and l ower traps and your
rhomboi ds are goi ng to be
stretched out l ong. Thi s wi l l
make them weak and unabl e
to mai ntai n the posti on of
your scapul a fl at on your
back. Thi s i s goi ng to cause
your scapul a to ti l t forward
and then your are gonna
have l i ttl e bones rubbi ng on
thi ngs that they aren’t
supposed to rub on. It i s
goi ng to be uncomfortabl e
and i t wi l l destroy your
progress.
If you are too extended the
curvature of your scapul a
i sn’t goi ng to match the
curve of your spi ne, thi ngs
aren’t goi ng to l i ne up
correctl y and you are l i kel y to
run i nto some of the same probl ems as the l i fter wi th the kyphoti c
posture. The other probl em that thi s i s goi ng to cause i s that i s
goi ng to put your di aphragm i n a poor posti on. You are l i kel y goi ng
to need to use your shoul ders to take i n ai r, thi s i s goi ng to pul l
them forward off of the bench and make i t di ffi cul t to use your
l ats….. and i f you have ever l i stened to Brandon Li l l y coach the
JUGGERNAUT BENCH MANUAL 38
bench press (he i s pretty good at i t) then you shoul d know that
keepi ng your back ti ght and usi ng your l ats i s one of the most
i mportant aspects of your bench press.
After the basi c i dea of keepi ng your thoraci c spi ne i n the proper
posi ti on we can start to l ook at the muscl es that connect to the
medi al edge of the scapul a. You can have a fri end j ust check you
JUGGERNAUT BENCH MANUAL 39
out wi th no shi rt on. Each scap shoul d si t and equal di stance away
from the spi ne as the other one. I can tel l you from the the many
peopl e I have assessed and worked wi th, thi s i s not the case i n
many occasi ons, even for peopl e who aren’t havi ng pai n. For some
of these peopl e maybe they i denti fy a weakness i n one arms l ockout
vs the other. Maybe one arm fai l s before the other or they twi st a
l i ttl e as they press the wei ght up.
You need to determi ne i f you have weakness, or ti ghtness. The Y’s
and T’s are a great test for thi s. Lyi ng face down on a bench, stretch
your arms out to form a Y. Thi s rai se your hands as hi gh as you can.
You shoul d be abl e to achi eve 135 degrees of shoul der extensi on. It
i s i mportant to make sure that you are not hi ngi ng i n your thoraci c
spi ne and that you are getti ng true shoul der extensi on. You can do
the T’s thumbs up, to correl ate wi th the mi ddl e trap, then thumbs
down for the Rhomboi ds. You shoul d be abl e to get 90 degrees wi th
both. Agai n, i t i s i mportant that the moti on i s occurri ng where you
want i t and you aren’t cheati ng. Thi s i s why you have to have
someone el se do the assessment on you. It i s to easy to cheat.
Next, we can start to l ook at the muscl es on the l ateral edge of the
scapul a. Often ti mes, the probl ems that you are goi ng to fi nd here
are goi ng to strongl y correl ate, and probabl y be caused by, the
probl ems that we found proxi mal l y. The number one thi ng that
causes pai n i n the bench press i s a l ack of shoul der i nternal
rotati on. Thi s i s often ti mes caused by ti ght, bunched up external
rotators of the cuff. You can see i n the pi cture what a bi g bunch of
muscl es al l run i n and around each other i n thi s area. It i s real easy
JUGGERNAUT BENCH MANUAL 40
for that stuff to get funky. The same way that you can use a qui ck
vi sual assessment to l earn a l i ttl e about your shoul der probl ems wi th
the muscl es on the medi al edge of the scapul a, you can usual l y see
where your scap may be rotated more towards one of your
shoul ders. Soft ti ssue work i s usual l y great for these muscl es. If you
have a chi ro that does ART, or i f you can j ust get i n there wi th a
l acrosse bal l and di g around a l i ttl e then you can make some
progress wi th l oosi ng them up. The probl em i s that ti ght muscl es
here usual l y go hand i n hand wi th overstretched, weak muscl es on
JUGGERNAUT BENCH MANUAL 41
the medi al edge. Treati ng thi s area wi th the soft ti ssue work to
l oosen i t up wi thout strengtheni ng the weak muscl es i s goi ng to
resul t i n a recurri ng probl em.
PRE BE NCH ROUTI NE
So, how do we fi x al l of these very common probl ems? You have got
to make sure and get thi ngs movi ng properl y before you get down
on the bench i n order to ensure an opti mal performance.
STE P 1:
Breathi ng your Thoraci c spi ne i nto the proper posi ti on. The cool
thi ng about your l ungs i s that when you fi l l them up compl etel y and
properl y, they push everythi ng back where i t goes. Whether you are
Kyphoti c or over extended i n your t-spi ne, your l ungs can hel p you
correct the i ssue more effecti vel y than l ayi ng backwards on a foam
rol l er ever can. What you have to do i s determi ne whi ch category
that your fal l i nto, and put yoursel f i nto a posi ti on to hel p your l ungs
be strong enough to push i t back where i t goes. If you are over
extended, you shoul d be on your el bows and knees, breathi ng wi th
your di aphragm, and focusi ng on breathi ng ai r i nto your upper back
to try and regai n some of a curve. If you are overl y kyphoti c then
you shoul d be l ayi ng fl at, focusi ng on breathi ng your shoul ders fl at
to the ground whi l e keepi ng your ri bs down…. So that your l ungs
and strai ghten your spi ne back to where i t goes. It sounds
si mpl e….. and the most bri l l i ant shi t usual l y i s
JUGGERNAUT BENCH MANUAL 42
STE P 2:
Soft Ti ssue work. You need to i denti fy the areas that are j ammed up.
When you are doi ng the vi sual assessment these are the spots that
are a shorter di stance than they shoul d be. Maybe both of your
scaps are rotated up a l i ttl e towards your shoul ders and you need to
focus your soft ti ssue work on the muscl es of the cuff. Possi bl y, one
si de i s ti ght on the medi al edge of the scap and the other i s ti ght on
the l ateral edge. You are goi ng to have to l ook at yoursel f and
determi ne what i s ti ght, and what i s weak, then address i t
accordi ngl y. Al so, whi l e we are at i t, you probabl y need to hi t the
pec a l i ttl e, especi al l y i f you are the kyphoti c guy.
STE P 3:
Motor Pattern. Now that thi ngs are back i n the ri ght pl ace, and the
ti ght muscl es that are pul l i ng us out of posi ti on are l oosened up a
l i ttl e, we need to use some basi c movements i n order to restore the
rhythm i n the shoul der. It i s so used to bei ng out of posti on and
thi ngs fi ri ng i n the wrong order that we need to gi ve i t a chance to
rel earn the correct way to move. For the shoul ders I l ove to use l at
pul l downs wi th a band, or band pul l aparts.
These are goi ng to be much di fferent than the band pul l aparts that
Corey and Brandon tal k about. Thi s i s meant to be a l i ght movement
that you can do absol utel y perfect. Wi th Lat pul l downs I l i ke to start
peopl e off i n a quadruped posi ti on. Thi s makes i t easi er for them to
mai ntai n the posi ti on of thei r thoraci c spi ne, and on every si ngl e rep
we ensure that we get a compl ete l ung ful l of ai r… actual l y, two of
JUGGERNAUT BENCH MANUAL 43
them. The band shoul d be l i ght. The onl y thi ng that matters i s that
you are movi ng perfectl y, and that your scap i sn’t movi ng at al l .
I may progress from quadruped i nto a hal f kneel i ng, or tal l kneel i ng
posi ti on, dependi ng on how bad i t i s.
STE P 4:
Muscl e Acti vati on / Strengtheni ng. Once we have restored a good
movement pattern we want to trai n the muscl es that are weak or
i nhi bi ted. Thi s may be doi ng the Y’s or T’s wi th a l i ght pl ate, or
perhaps i f you had weak/i nhi bi ted muscl es on the l ateral edge of the
scap si de l yi ng external rotati ons. It i s i mportant to remember that i f
you are doi ng thi s i n your warmup that these sets shoul dn’t be l ong,
and you shoul dn’t do many of them. The goal i sn’t to fati gue the
muscl e. These coul d al so be great exerci ses for you to throw i n at
the end of your workout to create hypertrophy i n those areas, then,
obvi ousl y you woul d want to do more sets and reps.
I don’t know i f you noti ced, but I never menti oned anythi ng about
stretchi ng. It i sn’t because I am agai nst stretchi ng, but i t i s nearl y
i mpossi bl e to gi ve advi ce about what shoul d be stretched and what
shoul dn’t be stretched vi a the i nternet. Not to menti on, I am fi ndi ng
more and more that we can correct many of these i ssues wi thout
needi ng to actual l y stretch anythi ng, and that prevents us from
stretchi ng somethi ng that doesn’t need any stretchi ng. Too much
mobi l i ty, or mobi l i ty i n the wrong pl ace i s a force bl eed, and that
sucks.
JUGGERNAUT BENCH MANUAL 44
Shoul ders, throughout hi story, have proven to be qui te the pai n i n
the ass. They have a huge range of moti on, move at a hi gh vel oci ty,
and i n order to achi eve that bi g range of moti on and hi gh vel oci ty,
don’t have the bi g structures creati ng stabi l i ty l i ke the hi p. Tons and
tons of thi ngs can go wrong, but focusi ng on your scapul a can be a
si mpl e way for you to stay ahead of your mobi l i ty game and add
pounds to your bench press.
Ryan Brown is the head physical preparation coach and owner of Derby City CrossFit /
DarkSide Strength in Louisville,Ky. Ryan’s focus is on correcting and perfecting
movement/motor patterns to get the most out of his athletes. He has competed in
CrossFit, Powerlifting, strongman, and currently Olympic lifting. His clients include; elite
level power lifters, national level Olympic lifters, pro MMA fighters, college football
players, HS athletes, CrossFitters, old broke people, and pretty much anyone else who
wants to do something better.
Website, Facebook, YouTube, Twitter
JUGGERNAUT BENCH MANUAL 45
HOW I BUI LT MY BE ST BE NCH E VE R: DE AD BE NCH
BY CHAD WESLEY SMI TH
Duri ng my ti me as a shot putter, I consi dered mysel f a pretty decent
bench presser, havi ng pressed 500# when I was 23 years ol d, but
when I made the transi ti on to powerl i fti ng, the pause that was
requi red was a sl ap i n the face. When shot putti ng I benched i n a
very ‘bal l i sti c” manner (i e, bounced the hel l out of i t), whi ch I thi nk i s
very appropri ate to the shot put and i s a styl e uti l i zed by top
throwers across the worl d, so al l the peopl e who have commented
about how I was gonna break my sternum, SAVE IT! Despi te thi s
styl e of benchi ng hel pi ng me devel op the speed and reacti ve
qual i ti es needed to throw the shot put far, i t l eft peopl e i n an
extreme l ack of power off the chest when transi ti oni ng to a paused,
JUGGERNAUT BENCH MANUAL 46
powerl i fti ng bench press. I was l osi ng 75-85 pounds when havi ng to
pause my bench compared to my previ ous styl e.
Knowi ng that I needed to correct thi s weakness, I sought out the
advi ce of Josh Bryant, the youngest man to ever raw bench 600
pounds, whi ch he di d at onl y 22 years ol d. Josh has gone on from
hi s competi ti ve career to devel op a TON of great l i fters. Josh
prescri bed the Dead Bench to me to cure my bench ai l ments and i t
was defi ni tel y the ri ght medi ci ne. The dead bench, al ong wi th a l ot
of other great trai ni ng Josh hel ped me wi th, hel ped me add 50
pounds to my bench i n a 13 week trai ni ng cycl e.
To perform the Dead Bench, you wi l l need to set the pi ns i n a power
rack so that the bar si ts 1-1 1/2! off your chest and press up from
that dead start posi ti on. To trul y el i mi nate the stretch refl ex you
need thi s type of starti ng posi ti on because the eccentri c phase of a
l i ft wi l l l oad the stretch refl ex for up to 6 seconds. El i mi nati ng any
benefi t of the stretch refl ex wi l l force your body to l earn how to
recrui t more muscl e fi bers and turn them on more rapi dl y i n i ts
absence to overcome a heavy l oad and when you rei ntroduce the
stretch refl ex you wi l l be that much more powerful . The dead bench
needs to al ways be performed for si ngl es because even wi th a
si gni fi cant pause, the stretch refl ex wi l l sti l l reami n. If you want to
use the dead bench for hi gher vol ume work, you can j ust uti l i ze
shorter rest peri ods and mul ti pl e si ngl es.
Make sure to use your competi ti ve bench setup when usi ng Dead
Benches and press the bar as fast as possi bl e. Dead benches
JUGGERNAUT BENCH MANUAL 47
shoul d be used as a suppl ement to your pri mary bench work, not i n
pl ace of i t. Work l i ke dead benches shoul d be thought of the same
way that a dri l l i s used at footbal l practi ce. Offensi ve l i nemen need
to work on thei r combo bl ocks but i f that’s al l the team does then
they wi l l be great a combo bl ocks and suck at everythi ng el se, so
don’t focus on becomi ng great at speci al exerci ses and forget to
practi ce what real l y matters.
Progressi ng i n the Dead Bench requi res mani pul ati ng rest peri ods,
vol ume and i ntensi ty. Check out thi s progressi on on the Dead Bench
and watch your power off the chest expl ode!!
Week 1-60%x8x1-30 sec rest
Week 2-60%x10x1-30 sec rest
Week 3-60%x12x1-30 sec rest
Week 4-Del oad
Week 5-65%x9x1-45 sec rest
Week 6-70%x7x1-1 mi n rest
Week 7-75%x5x1-75 sec rest
Week 8-Del oad
Week 9-80/82.5/85%x1-90 sec rest
Week 10-82.5/85/87.5%x1-2 mi n rest
Week 11-3#1 up to a 1rm-150 sec rest
Week 12-Del oad
JUGGERNAUT BENCH MANUAL 48
Chad Wesley Smith is the founder and head physical preparation coach at Juggernaut
Training Systems. Chad has a diverse athletic background, winning two national
championships in the shot put, setting the American Record in the squat (905 in the 308
class, raw w/ wraps) and most recently winning the 2012 North American Strongman
championship, where he earned his pro card. In addition to his athletic exploits, Chad
has helped over 50 athletes earn Division 1 athletic scholarships since 2009 and worked
with many NFL Players and Olympians. Chad is the author of The Juggernaut Method
and The Juggernaut Method 2.0.
Facebook, YouTube, Twitter
JUGGERNAUT BENCH MANUAL 49
BE NCH MORE BY BE NCHI NG MORE
BY DAN GREEN
Many peopl e seem to enj oy over-compl i cati ng the bench.  Searchi ng
for the super sexy secret exerci se that wi l l i ncrease your competi ti on
bench. Whi l e hunti ng for the si l ver bul l et of bench exerci ses i s fun,
what’s more fun i s actual l y benchi ng more. And getti ng j acked. That
i s the fun part. Then everyone you wi l l ever meet wi l l have to ask
you how much you bench and you won’t have to l i e. And every ti me
you vi si t Mexi co you wi l l be chal l enged to arm wrestl i ng matches
because you’re j acked and awarded bi g sombreros because havi ng
a bi g bench makes you i mportant.
JUGGERNAUT BENCH MANUAL 50
And whi l e al l of thi s i s cl earl y WHY we bench, i t l eaves us wi th the
questi on of HOW to bench more. A l ot more. And unl ess your goal i s
j ust to cl ai m a more massi ve bench—whi ch I respect—you wi l l need
to use and trai n heavi l y the appropri ate exerci ses and i ncorporate
them i n an effecti ve program.
APPROACH TO PROGRAMMI NG
My approach to benchi ng i s based on coupl i ng techni cal mastery
wi th brute strength and si ze. And what’s conveni ent i s that the best
way to do thi s i s to bench. A l ot. So now l et us di scuss techni que,
how to get strong and how to get j acked.
Attai ni ng techni cal mastery of the bench i s what al l ows you to
bench the most wi th your current strength l evel . Thi s i s obvi ous, but
what’s equal l y i mportant and not necessari l y obvi ous i s that usi ng
sound techni que mi ni mi zes the stress that the j oi nts must tol erate
duri ng the trai ni ng. And the more you keep your j oi nts protected,
the more vol ume you can tol erate and recover from and the more
often you can trai n. If you are beat up you wi l l have to take l i ght
days or del oad weeks. That’s fi ne i f you have to i n order to get back
on track, but not as good as bei ng abl e to stay heal thy and progress
every week.
Trai ni ng for strength i s determi ned by how heavy you trai n. Trai ni ng
for si ze tends to revol ve around the overal l work or vol ume
performed. And trai ni ng for techni que requi res that you repeatedl y
execute the correct techni que. So thi s program tackl es not onl y
JUGGERNAUT BENCH MANUAL 51
strength, si ze and techni que, but al so al l ows for conti nual
progressi on.
PAUSE D BE NCH
Paused Benches are al ways fi rst i n my trai ni ng. In a meet benches
must be paused. The more often you bench wi th a pause, the better
you get at i t. Havi ng to stay ti ght and pausi ng makes i t that much
tougher to get the wei ght movi ng.  But i f you practi ce thi s way you
wi l l conquer i t.  I’ve real l y grown to l i ke paused benches. I’ve gotten
my chest to do much more of the work than before and they’ve
taught me how to generate consi derabl e l eg dri ve.
Every trai ni ng sessi on the wei ght on these goes up and the reps go
down—good ol d l i near peri odi zati on. Thi s al l ows you to make
predi ctabl e i mprovements and not overtrai n by goi ng up and down
i n i ntensi ti es. Each week or twi ce each week the bench sessi on
prepares you for the next sessi on. Al l the whi l e you are i mprovi ng
your techni que.
SPE E D BE NCH
Speed Bench i s basi cal l y j ust the standard, non-paused bench,
performed expl osi vel y. It i s not a l i ght wei ght by any means,
however.  Li ght benchi ng, to me, seems l i ke a waste of ti me for
bui l di ng a bi g raw bench. These are done expl osi vel y and for l ow
reps but conti nue to get heavi er every workout. These bui l d up
vol ume as wel l , whi ch al l ows you to bui l d both strength and si ze.
JUGGERNAUT BENCH MANUAL 52
Even though they are not paused they devel op expl osi veness whi ch
hel ps you after the pause i n a competi ti on bench. And the hi gh
workl oad heavi l y taxes the chest shoul ders and tri ceps. To do these
properl y al l the reps shoul d be compl eted as qui ckl y as possi bl e
wi thout getti ng sl oppy. Lower qui ckl y, reverse forceful l y off the chest
and do not wai t or pause at the top between reps. Use one wei ght
onl y per workout and do these wi th your competi ti on gri p.
PAUSE D WI DE GRI P BE NCH
The paused wi de gri ps were my favori te for bui l di ng the techni que of
l oweri ng a wei ght onto your chest and then usi ng your enti re
strength to dri ve i t up to l ockout.  For these I’d recommend usi ng a
gri p two fi nger wi dths out from your standard gri p. So i f you bench
wi th your pi nki es on the ri ngs i n contest, put your mi ddl e fi nger on
the ri ngs here. I general l y do these for 5-6 reps per set. These serve
two purposes. They bui l d the strength and confi dence to effi ci entl y
l ower a wei ght and rest i t on your chest.
Thi s i s huge, as i t al l ows your tri ceps to rel ax sl i ghtl y before the
press i nstead of getti ng fati gued by hol di ng al l the wei ght whi l e i t’s
barel y grazi ng your t-shi rt. Thi s l oads the wei ght i nto your arch, i n
turn l oadi ng your l egs. So the fi rst benefi t i s techni que, as i t teaches
you to use ti ghtness and l eg dri ve to pause and move the wei ght off
your chest—not your tri ceps. The second benefi t i s the strength i t
bui l ds i n the bottom of the press. Because your gri p i s wi de, you are
forced to use the chest and del ts much more throughout the l i ft and
the tri ceps l ess. Thi s i s great for anyone—maxi mum dri ve off the
chest means maxi mum poundage.
JUGGERNAUT BENCH MANUAL 53
SL I NGSHOT BE NCH
The Sl i ngshot, then, i s the answer for l ockout strength. The key to
l ocki ng out a bi g wei ght i s tri ceps strength and back ti ghtness.
Strong tri ceps press through to the l ockout, but i f your back l oses
ti ghtness you can l ose momentum. When the wei ght stal l s the
tri ceps wi l l be overmatched. They mi ght strai n and press through
anyway, but wi thout perfect techni que i t won’t be your true max and
you’l l be l eavi ng wei ght on the pl atform.
The sl i ngshot al l ows you to overl oad by feel i ng some heavy,
supramaxi mal wei ghts. It chal l enges you to l ockout bi gger wei ghts
whi l e keepi ng the moti on smooth and natural i n feel . Thi s adds extra
vol ume to your tri ceps trai ni ng and real l y awakens the CNS. The
sl i ngshot gi ves you the l everage to press 50-100 pounds over your
max and more. Stayi ng ti ght under that much l oadi ng real l y
strengthens the whol e body for benchi ng so you wi l l be ready when
you have a heavy raw max i n your hands. I usual l y perform these for
a few weeks ri ght before the meet to overl oad before I take a rest
week. These woul d be done after paused benches and before speed
bench for sets of 1-5 reps.
I NCL I NE PRE SSI NG AND OVE RHE AD PRE SSI NG
Incl i ne bench or dumbbel l press and mi l i tary presses or seated
dumbbel l presses are al l fantasti c exerci ses for bui l di ng si ze and
strength. The i ncl i ne presses work wel l for hi gher reps after al l the
other benchi ng i s done. That coul d be anywhere from 8-15 reps.
JUGGERNAUT BENCH MANUAL 54
Overhead pressi ng shoul d be done on i ts own, separate day—yes
devel opi ng the strength of the shoul ders and upper pecs i s that
i mportant. It doesn’t have to be compl i cated. Vol ume i s the key
here. 3-5 work sets wi l l suffi ce.
CLI CK HERE TO WATCH DAN MI LI TARY PRESS 315LB AT 220 BODYWEI GHT
I MPL E ME NTATI ON
So for effecti ve i mpl ementati on i t’s al so i mportant to consi der a
l onger ti mel i ne. Heavy paused presses, sl i ngshot presses and heavy
touch reps are al l effecti ve before a meet, when your onl y goal i s
peaki ng for a max. Al l the hi gh rep i ncl i ne and overhead pressi ng are
great for bui l di ng si ze and a trai ni ng base, but do l i ttl e for
i mmedi atel y i mprovi ng a max. In the l ast few weeks before a meet
they tend to create more fati gue than val ue. They shoul d be
dropped 3-4 weeks out and the mai n, heavy l i fts shoul d be done
more frequentl y. A good approach for a 12 week trai ni ng cycl e
woul d be 8 weeks of one bench day, one overhead pressi ng day
fol l owed by 3 weeks of two heavy bench days and fi nal l y a rest
week.
THE F I RST 8 WE E KS WORKOUTS:
Paused bench 2-3 top sets 3-6 reps heavi er each week
Speed Bench 4-6 sets 3-4 reps heavi er each week
Paused wi de gri p bench 2-4 sets 5-6 reps
Incl i ne pressi ng
JUGGERNAUT BENCH MANUAL 55
L AST 3 WE E KS:
Paused bench 2-3 top sets 1-3 reps heavi er each week
Sl i ngshot Bench 3-4 sets 1-5 reps
Or
1.   Speed Bench 3-4 sets 2-3 reps heavi er each week
JUGGERNAUT BENCH MANUAL 56
TOP 5 BE NCH ACCE SSORY E XE RCI SE S
BY ERI C LI LLI EBRI DGE
For benchi ng, I’ve al ways made sure to have a good amount of
accessory exerci ses i ncl uded i n my trai ni ng basi cal l y so that I can
work on any weak poi nts I thi nk I need to work extra hard on to
make my bench better.
1. PE C F L I E S
Ei ther wi th dumbel l s or on a cabl e machi ne. I personal l y l i ke the
cabl e machi ne better for Pec Fl y because I feel l i ke I get a better
stretch wi th them. For Pec Fl i es I wi l l normal l y do 5 total sets, the
fi rst 2 sets I’l l do for 15 reps then the 3rd I’l l add wei ght and do i t to
fai l ure. Then I wi l l do 2 drop sets of 15 reps
JUGGERNAUT BENCH MANUAL 57
2. TRI CE P E XTE NSI ONS
On a machi ne usi ng di fferent accessory pi eces to attach to i t and
al so swi tchi ng by doi ng both arms at the same ti me together or one
at a ti me i ndi vi dual l y. When I’m doi ng both arms together I’l l do the
same as my sets of Pec Fl i es for the fi rst 3 sets and I wi l l fol l ow that
by doi ng reverse gri p si ngl e arm extensi ons for 2 sets of 15 reps for
5 total sets on tri ceps
3. L ATE RAL SHOUL DE R RAI SE S
Ei ther wi th Dumbel l s or on a machi ne, I feel l i ke those work my
shoul ders real l y wel l . I don’t l i ke to go that heavy on these, I mai nl y
j ust do them to work my shoul ders extra and get a good pump i n
them. I wi l l do 5 total sets of 15 reps each and add wei ght each set.
4. BOARD WORK
Usual l y wi th a 2 or 3 boards. These have hel ped out my bench a l ot,
especi al l y my l ock outs. After benchi ng heavy to my chest wi th
pauses, I wi l l do 2 sets of board work after. The fi rst set i s to a 2
board anywhere from a si ngl e to a tri pl e, and the 2nd set wi l l be to a
3 board, normal l y for a doubl e or tri pl e.
5. CL OSE GRI P BE NCH
I’m a better narrow gri p bencher (hands i nsi de the ri ngs) so the
cl ose gri ps real l y hel p out my normal gri p bench. After my warm ups
I usual l y l i ke to do 3 sets of 3 reps addi ng wei ght each set or I’l l
si ngl e up to a heavy si ngl e and do a drop set of max reps to fai l ure.
JUGGERNAUT BENCH MANUAL 58
TRAI NI NG THE 225 RE P TE ST
BY CHAD WESLEY SMI TH
The 225 rep test i s one of the most revered assessments used i n
the NFL pre-draft process. I don’t feel the 225 test i s a good
i ndi cator of the type of upper body strength requi red to be a good
footbal l pl ayer, a much better test woul d be somethi ng l i ke
225/275/315 pounds, dependi ng on posi ti on group, done for a tri pl e
wi th the power measured by a Tendo Uni t. The meri ts of thi s test
can be argued to no end by strength coaches and footbal l scouts
al i ke, but the fact of the matter i s thi s test i s here to say, so i f you
have pl ayers you are hel pi ng try to make the j ump from hi gh school
JUGGERNAUT BENCH MANUAL 59
to col l ege or col l ege to the pros, you need to hel p them i mprove thi s
test.
Team Juggernaut’s Bl ai ne Sumner produced one of the greatest
resul ts ever i n the 225 test duri ng hi s 2011 Pro Day at Ai r Force
where Bl ai ne, who pl ayed hi s col l ege footbal l at the Col orado
School of Mi nes (D2), di d 52 reps of 225. Bl ai ne actual l y performed
55 reps but wasn’t credi ted wi th 3 reps. Ei ther way, Bl ai ne’s 52 reps
i s 3 beyond the NFL Combi ne record of 49 reps set by Stephen
Paea of Oregon St. Bl ai ne had a very si mpl e approach to hi s
trai ni ng, j ust fol l owi ng hi s usual heavy trai ni ng (Bl ai ne has a best
raw meet bench of 473) and then performi ng one al l out drop set
wi th 185-265 pounds.
Bl ai ne credi ts a l ot of hi s success i n the 225 test to i mprovi ng hi s
techni que and rep strategy. Bl ai ne di d hi s 225 test by breaki ng i t up
i nto a number of mi ni sets. Bl ai ne’s speci fi c strategy was to perform
10 rep cl usters up to 40 reps, then two 5 rep cl usters and then
si ngl es, each cl uster of reps was done whi l e hol di ng i n one breath.
Success i n the 225 rep test requi res a combi nati on of maxi mal
strength and l acti c capaci ty i n the pressi ng muscl es.
The si mpl est way to i ncrease an athl ete’s abi l i ti es i n the 225 test i s
to i ncrease thei r maxi mal strength because of course an athl ete who
can bench 450 wi l l handl e 50% of thei r max (225 pounds) more
easi l y than an athl ete who i s benchi ng 350 and must press 64% of
thei r max. Whi l e I certai nl y agree wi th thi s l ogi c, the energy requi red
to i ncreases ones max strength i n the bench may not be effi ci ent
JUGGERNAUT BENCH MANUAL 60
wi thi n the context of a compl ete combi ne prep program that al so
requi res an athl ete to i mprove a vari ety of other physi cal qual i ti es.
Of course thi s wi l l vary from athl ete to athl ete based upon thei r
i ndi vi dual strength l evel s but there i s al ready tons of great
i nformati on on thi s websi te about how to i ncrease your max bench,
so I’l l l et you read those for yoursel f about how to do that.
Techni que i s a cri ti cal aspect of success for al l l i fti ng and wi l l pay
great di vi dends i n your 225 test i mprovements. Check out these ti ps
to i mprove your rep ski l l s…
1)   Wear a shi rt wi th a rough l ogo on the back or chal k your back or
spray some spray tacky on i t, you don’t want to be sl i di ng around
on the bench.
2)   Pul l your shoul ders bl ades together ti ght and get your chest as
hi gh as possi bl e.
3)   If you are a competi ti ve powerl i fter and bench wi th a wi de gri p,
you wi l l probabl y benefi t from movi ng your gri p i n sl i ghtl y for thi s
test. 1 $ to 2 thumb l engths from the center smooth i s a good gri p
for most.
4)   Don’t try to create a bi g arch l i ke you woul d duri ng a max
attempt, as hol di ng thi s posi ti on for the ti me that thi s test wi l l take
may l ead to back crampi ng. A smal l to moderate arch wi l l suffi ce.
5)   Pl ant your feet fi rml y on the ground, ei ther wi th your whol e foot
down or up on the bal l s of your feet, you want your feet to be sol i dl y
JUGGERNAUT BENCH MANUAL 61
pl aced on the ground so you don’t move around when getti ng good
hi p dri ve.
Another val uabl e component of success i n thi s test i s to strategi ze
your rep scheme. You saw the rep scheme that hel ped Team
Juggernaut’s Bl ai ne Sumner perform a record amount of reps wi th
225 earl i er i n thi s arti cl e. Here are some ti ps to hel p you maxi mi ze
your reps that have been very successful for my athl etes here at
Juggernaut…
1)   Onl y put the necessary force i nto each rep that i s requi red.
Though I normal l y advocate movi ng al l reps as expl osi vel y as
possi bl e, doi ng that wi l l waste energy i n thi s test. Don’t try to i mpart
400 pound pressi ng strength when onl y 225 i s necessary. You want
to move the bar qui ckl y but not so expl osi vel y that i t causes you to
l ose your setup posi ti on. Li ke John Wooden sai d, “Be qui ck but
don’t hurry”.
2)   Break your test up i nto several mi ni sets. Lacti c threshol d i s as
much a functi on of ti me as i t i s of work, so you want to get the reps
done qui ckl y but goi ng through i n one strai ght shot i sn’t what I have
found to be most effecti ve. For exampl e, i f your goal i s to do 27
reps, try breaki ng i t down i nto somethi ng l i ke 16 reps, 5 reps, 2
reps, 1 rep, 1 rep, 1 rep, 1 rep; taki ng 2-3 seconds and a few deep
breaths i n between each mi ni set. Obvi ousl y thi s structure wi l l vary
from person to person but i t i s a templ ate.
 
JUGGERNAUT BENCH MANUAL 62
A proper warmup can al so be the di fference between 2-3 reps.
Focus on more warmup sets at very l ow wei ghts to l oosen up
wi thout ti ri ng yoursel f out. Try thi s warmup structure…
Bar x50 (10 reps at 5 di fferent gri ps worki ng from cl ose to wi de)
95#10
135x2x5, 1 set at a regul ar tempo and 1 set expl osi vel y
185#3
225#1
245-315#1, use a heavi er wei ght the stronger you are but don’t l et i t
be over 75% of your max, i f 225 i s over 70-75% of your max,        
then you wont perform thi s over set
Devel opi ng great l acti c capaci ty requi res the athl ete to be abl e to
exceed thei r current abi l i ti es. Thi s i s best achi eved through a
combi nati on of parti al range work, reverse band presses and speci al
set structure. Subscri be to Juggernaut to read the rest of thi s arti cl e
and l earn how to dri ve up your rep strength and open col l ege
coach’s and scout’s eyes wi th thi s 10 week trai ni ng program…
Combi ne prep i s a compl ex and endeavor that requi res great
pl anni ng. My preferred combi ne trai ni ng schedul e i s as fol l ows…
Monday-Max Speed Spri nti ng/Jumps/Lower Body Wei ghts
Tuesday-MB Throws/Tempo Runs/225 Rep Trai ni ng
Wednesday-Change of Di recti on Trai ni ng/Jumps
Thursday-Recovery Work
JUGGERNAUT BENCH MANUAL 63
Fri day-Accel erati on Spri nti ng/Jumps/Lower Body Wei ghts
Saturday-MB Throws/Tempo Runs/Max Upper Body Strength
 
WE E K 1
RE P DAY
1)   Box Pushups-4#2
2)   Reverse Band Press-3xAMAP at 70%. Rack the wei ght and rest
7-10 mi nutes. You shoul d rest l ong enough so that you can repl i cate
your efforts i n the next 2 sets, so i f you di d 30 reps on your fi rst set
you shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng sets.
Shake out your pecs, shoul ders, and tri ceps duri ng your rest peri od
to enhance recovery.
3)   Rows/Pul l ups-5 sets of 12-15 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
5)   Cl osegri p Pushups-3 sets to fai l ure wi th 90 seconds rest
between sets.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x8 rounds
 
MAX DAY
1)   Box Pushups-4#2
2)   Bench Press-55/60/65/70/75%x5
3)   2 Board Press-2-3 sets of 1 at what i s a 8-9 effort
4)   Rows/Pul l ups-5 sets of 12-15 reps
5)   DB Incl i ne Bench-2#12 reps
JUGGERNAUT BENCH MANUAL 64
6)   Bi ceps/Tri ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of
each bodypart
7)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x8 rounds
 
WE E K 2
RE P DAY
1)   Box Pushups-5#2
2)   Reverse Band Press-3xAMAP at 75%. Rack the wei ght and rest
7-10 mi nutes. You shoul d rest l ong enough so that you can repl i cate
your efforts i n the next 2 sets, so i f you di d 30 reps on your fi rst set
you shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng sets.
Shake out your pecs, shoul ders, and tri ceps duri ng your rest peri od
to enhance recovery.
3)   Rows/Pul l ups-5 sets of 10-12 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
5)   Cl osegri p Pushups-3 sets to fai l ure wi th 90 seconds rest
between sets.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x10 rounds
 
MAX DAY
1)   Box Pushups-5#2
2)   Bench Press-60/65/70/75/80%x3
3)   2 Board Press-2-3 sets of 1 at what i s a 8-9 effort
4)   Rows/Pul l ups-5 sets of 10-12 reps
JUGGERNAUT BENCH MANUAL 65
5)   DB Incl i ne Bench-2#10 reps
6)   Bi ceps/Tri ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of
each bodypart
7)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x10 rounds
 
WE E K 3
RE P DAY
1)   Box Pushups-6#2
2)   Reverse Band Press-3xAMAP at 80%. Rack the wei ght and rest
7-10 mi nutes. You shoul d rest l ong enough so that you can repl i cate
your efforts i n the next 2 sets, so i f you di d 30 reps on your fi rst set
you shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng sets.
Shake out your pecs, shoul ders, and tri ceps duri ng your rest peri od
to enhance recovery.
3)   Rows/Pul l ups-5 sets of 8-10 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
5)   Cl osegri p Pushups-3 sets to fai l ure wi th 90 seconds rest
between sets.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x12 rounds
 
MAX DAY
1)   Box Pushups-6#2
2)   Bench Press-65%x5, 70%x4, 75%x3, 80%x2, 85%x1
3)   2 Board Press-2-3 sets of 1 at what i s a 8-9 effort
JUGGERNAUT BENCH MANUAL 66
4)   Rows/Pul l ups-5 sets of 8-10 reps
5)   DB Incl i ne Bench-2#8 reps
6)   Bi ceps/Tri ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of
each bodypart
7)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x12 rounds
 
WE E K 4
RE P DAY
1)   Drop Pushups-4#2
2)   2 Board Press-60%x3xAMAP. Rack the wei ght and rest 7-10
mi nutes. You shoul d rest l ong enough so that you can repl i cate your
efforts i n the next 2 sets, so i f you di d 30 reps on your fi rst set you
shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng sets. Shake
out your pecs, shoul ders, and tri ceps duri ng your rest peri od to
enhance recovery.
3)   Rows/Pul l ups-5 sets of 12-15 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
5)   Tri cep Death Pushups-Starti ng a 1 board, perform cl osegri p
pushups unti l 2-3 reps shy of fai l ure touchi ng your chest to the
board, i mmedi atel y swi tch a 2 board, then 3 board and fi nal l y 4
board.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
JUGGERNAUT BENCH MANUAL 67
MAX DAY
1)   Drop Pushups-4#2
2)   Reverse Band Press-5#5, worki ng up to a heavy top set
3)   Row/Pul l ups-5 sets of 12-15 reps
4)   DB Bench-2#12
5)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
WE E K 5
RE P DAY
1)   Drop Pushups-5#2
2)   1 Board Press-60%x3xAMAP. Your goal i s to match the reps
that you di d the previ ous week off the 2 board. Rack the wei ght and
rest 7-10 mi nutes. You shoul d rest l ong enough so that you can
repl i cate your efforts i n the next 2 sets, so i f you di d 30 reps on your
fi rst set you shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng
sets. Shake out your pecs, shoul ders, and tri ceps duri ng your rest
peri od to enhance recovery.
3)   Rows/Pul l ups-5 sets of 10-12 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
5)   Tri cep Death Pushups-Starti ng a 1 board, perform cl osegri p
pushups unti l 2-3 reps shy of fai l ure touchi ng your chest to the
board, i mmedi atel y swi tch a 2 board, then 3 board and fi nal l y 4
board.
JUGGERNAUT BENCH MANUAL 68
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
MAX DAY
1)   Drop Pushups-5#2
2)   Reverse Band Press-4#4, worki ng up to a heavy top set
3)   Row/Pul l ups-5 sets of 10-12 reps
4)   DB Bench-2#10
5)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
WE E K 6
RE P DAY
1)   Drop Pushups-6#2
2)   Bench Press-60%x3xAMAP. Your goal i s to match the reps that
you di d the previ ous week off the 2 board. Rack the wei ght and rest
7-10 mi nutes. You shoul d rest l ong enough so that you can repl i cate
your efforts i n the next 2 sets, so i f you di d 30 reps on your fi rst set
you shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng sets.
Shake out your pecs, shoul ders, and tri ceps duri ng your rest peri od
to enhance recovery.
3)   Rows/Pul l ups-5 sets of 8-10 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
JUGGERNAUT BENCH MANUAL 69
5)   Tri cep Death Pushups-Starti ng a 1 board, perform cl osegri p
pushups unti l 2-3 reps shy of fai l ure touchi ng your chest to the
board, i mmedi atel y swi tch a 2 board, then 3 board and fi nal l y 4
board.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
MAX DAY
1)   Drop Pushups-6#2
2)   Reverse Band Press-3#3, worki ng up to a heavy top set
3)   Row/Pul l ups-5 sets of 8-10 reps
4)   DB Bench-2#8
5)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
WE E K 7
RE P DAY
1)   Rebound Pushups-4#2
2)   Rest Pause Bench Press-225x3xRest Pause Sets. Each rest
pause set i s compri sed of 3 smal l er sets, thi s i s done to extend your
rep capaci ty through the use of short rest peri ods. Begi n by reppi ng
out 225 unti l you feel l i ke you can onl y do 2 more reps, rack the
wei ght and rest for 30 seconds, rep 225 unti l you can onl y do 1
more rep, rack the wei ght and rest for 30 seconds, rep 225 unti l you
feel you wi l l mi ss the next rep. Rack the wei ght and rest 7-10
JUGGERNAUT BENCH MANUAL 70
mi nutes. You shoul d rest l ong enough so that you can repl i cate your
efforts i n the next 2 sets, so i f you di d 30 reps on your fi rst set you
shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng sets. Shake
out your pecs, shoul ders, and tri ceps duri ng your rest peri od to
enhance recovery.
3)    Rows/Pul l ups-5 sets of 12-15 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
5)   Cl osegri p Pushup Mechani cal Drop Set-Perform 3 mechani cal
drop sets, each compri sed of 3 mi ni sets. Begi n by performi ng
pushups wi th your feet el evated on a 6-12” box unti l you can onl y
do 2-3 more reps, conti nue to do pushups wi th your feet and hands
on the ground unti l you can do 1-2 more reps, conti nue by doi ng
pushups wi th your feet on the ground and your hands up on the box
that your feet were previ ousl y on. Rest 2-3 mi nutes between sets.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
MAX DAY
1)   Rebound Pushups-4#2
2)   Bench Press-60/70/80%x5 reps, at thi s poi nt the maxi mal
strength gai ns you can make and thei r i mpact on your 225 test wi l l
be mi ni mal , so you need to di al back your maxi mal strength work so
you can better recover from your rep work.
3)   Rows/Pul l ups-5 sets of 12-15 reps
4)   DB Fl oor Press-2#12 reps
5)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
JUGGERNAUT BENCH MANUAL 71
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
WE E K 8
RE P DAY
1)   Rebound Pushups-5#2
2)   Rest Pause Bench Press-225x2xRest Pause Sets. Each rest
pause set i s compri sed of 3 smal l er sets, thi s i s done to extend your
rep capaci ty through the use of short rest peri ods. Begi n by reppi ng
out 225 unti l you feel l i ke you can onl y do 2 more reps, rack the
wei ght and rest for 30 seconds, rep 225 unti l you can onl y do 1
more rep, rack the wei ght and rest for 30 seconds, rep 225 unti l you
feel you wi l l mi ss the next rep. Rack the wei ght and rest 7-10
mi nutes. You shoul d rest l ong enough so that you can repl i cate your
efforts i n the next 2 sets, so i f you di d 30 reps on your fi rst set you
shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng sets. Shake
out your pecs, shoul ders, and tri ceps duri ng your rest peri od to
enhance recovery.
3)    Rows/Pul l ups-5 sets of 10-12 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
5)   Cl osegri p Pushup Mechani cal Drop Set-Perform 2 mechani cal
drop sets, each compri sed of 3 mi ni sets. Begi n by performi ng
pushups wi th your feet el evated on a 6-12” box unti l you can onl y
do 2-3 more reps, conti nue to do pushups wi th your feet and hands
on the ground unti l you can do 1-2 more reps, conti nue by doi ng
JUGGERNAUT BENCH MANUAL 72
pushups wi th your feet on the ground and your hands up on the box
that your feet were previ ousl y on. Rest 2-3 mi nutes between sets.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
MAX DAY
1)   Rebound Pushups-5#2
2)   Bench Press-65/75/85%x3 reps, at thi s poi nt the maxi mal
strength gai ns you can make and thei r i mpact on your 225 test wi l l
be mi ni mal , so you need to di al back your maxi mal strength work so
you can better recover from your rep work.
3)   Rows/Pul l ups-5 sets of 10-12 reps
4)   DB Fl oor Press-2#10 reps
5)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
WE E K 9
RE P DAY
1)   Rebound Pushups-6#2
2)   Rest Pause Bench Press-225x1xRest Pause Sets. Each rest
pause set i s compri sed of 3 smal l er sets, thi s i s done to extend your
rep capaci ty through the use of short rest peri ods. Begi n by reppi ng
out 225 unti l you feel l i ke you can onl y do 2 more reps, rack the
wei ght and rest for 30 seconds, rep 225 unti l you can onl y do 1
more rep, rack the wei ght and rest for 30 seconds, rep 225 unti l you
JUGGERNAUT BENCH MANUAL 73
feel you wi l l mi ss the next rep. Rack the wei ght and rest 7-10
mi nutes. You shoul d rest l ong enough so that you can repl i cate your
efforts i n the next 2 sets, so i f you di d 30 reps on your fi rst set you
shoul d be around 30 reps, +/-2 reps, i n the fol l owi ng sets. Shake
out your pecs, shoul ders, and tri ceps duri ng your rest peri od to
enhance recovery.
3)    Rows/Pul l ups-5 sets of 8-10 reps
4)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
5)   Cl osegri p Pushup Mechani cal Drop Set-Perform 1 mechani cal
drop set, each compri sed of 3 mi ni sets. Begi n by performi ng
pushups wi th your feet el evated on a 6-12” box unti l you can onl y
do 2-3 more reps, conti nue to do pushups wi th your feet and hands
on the ground unti l you can do 1-2 more reps, conti nue by doi ng
pushups wi th your feet on the ground and your hands up on the box
that your feet were previ ousl y on. Rest 2-3 mi nutes between sets.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
MAX DAY
1)   Rebound Pushups-6#2
2)   Bench Press-70%x5, 80%x3, 90%x1 rep, at thi s poi nt the
maxi mal strength gai ns you can make and thei r i mpact on your 225
test wi l l be mi ni mal , so you need to di al back your maxi mal strength
work so you can better recover from your rep work.
3)   Rows/Pul l ups-5 sets of 8-10 reps
4)   DB Fl oor Press-2#8 reps
JUGGERNAUT BENCH MANUAL 74
5)   Bi ceps/Neck/Shoul ders/Traps-2-3 sets of 8-15 reps of each
bodypart.
6)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x14 rounds
 
WE E K 10 ( WE E K OF COMBI NE / PRO DAY)
RE P DAY ( WE DNE SDAY I F COMBI NE I S ON SATURDAY)
1)   Box Pushups-3#2
2)   2 Board Press-225x3x3-5
3)   Rows/Pul l ups-3#8-12, l i ght
4)   Bi ceps/Neck/Shoul der/Traps-2 sets of 8-15 reps of each
bodypart, l i ght.
5)   Bodywei ght/Medbal l Abdomi nal Ci rcui t-30 seconds on/30
seconds off x8 rounds.
 
MAX DAY ( DAY OF COMBI NE )
1)   Uti l i ze warmup l i sted above
2)   Smash 225 Rep Test
Success on the 225 rep test requi res a combi nati on of maxi mal
strength and great l acti c capaci ty and thi s program i s guaranteed to
i mprove your abi l i ti es and get scouts noti ci ng you.
JUGGERNAUT BENCH MANUAL 75
THANKS F OR YOUR SUPPORT
Thank you for subscri bi ng to the JTSstrength.com Newsl etter.
Juggernaut stri ves to bri ng you the hi ghest qual i ty i nformati on to
hel p you reach your trai ni ng goal s. We are trul y commi tted to
bri ngi ng you “Informati on For the Athl ete, By the Athl ete” and have
brought together the strongest athl etes i n the Worl d today.
Stay up to date wi th al l thi ngs Juggernaut through our newsl etter
and make sure to check JTSstrength.com regul arl y for arti cl es and
trai ni ng l ogs from Team Juggernaut-The Strongest Team i n the
Worl d!
JUGGERNAUT BENCH MANUAL 76
JUGGERNAUT BENCH MANUAL 77