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**Available at www.squatprecision.com**
See 4 Squat Precision UPLOADED VIDEOS right here at Benching341
PHONE # 1.623.826.3979
Squatting too high = 3 red lights - no lift.
Squatting too deep at a meet will not produce your greatest / highest pound one rep. max. Squat Precision develops Mind & Muscle Memory by producing a loud BEEP at a fraction below YOUR Federations legal depth. This new, innovative device will help produce your absolute highest pound, legal depth, one rep. squat by alerting you at a mere fraction below legal depth. This new squat training aid is a must for every serious Powerlifting squatter and Powerlifting gym. Product , photos, video promo, available at: www.squatprecision.com OR
www.AZpowerlifting.com
Provisional Patent Applic. # 61/205,767 Filing date 1/23/09. Patent Pending.
Order direct by PHONE 1.623.826.3979
*** Bench Shirts Up to 70% off retail **** www.AZpowerlifting.com
Exchange your loose, gently used shirts for a tighter fit and bigger Bench. Visit:
**** www.AZpowerlifting.com *****
See 4 Squat Precision UPLOADED VIDEOS right here at Benching341
PHONE # 1.623.826.3979
Squatting too high = 3 red lights - no lift.
Squatting too deep at a meet will not produce your greatest / highest pound one rep. max. Squat Precision develops Mind & Muscle Memory by producing a loud BEEP at a fraction below YOUR Federations legal depth. This new, innovative device will help produce your absolute highest pound, legal depth, one rep. squat by alerting you at a mere fraction below legal depth. This new squat training aid is a must for every serious Powerlifting squatter and Powerlifting gym. Product , photos, video promo, available at: www.squatprecision.com OR
www.AZpowerlifting.com
Provisional Patent Applic. # 61/205,767 Filing date 1/23/09. Patent Pending.
Order direct by PHONE 1.623.826.3979
*** Bench Shirts Up to 70% off retail **** www.AZpowerlifting.com
Exchange your loose, gently used shirts for a tighter fit and bigger Bench. Visit:
**** www.AZpowerlifting.com *****
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Kerwin Unten - "World Record" Bench Press at the 2011 WABDL Sonny's Push-Pull Competition held in Hawaii Convention Center.
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Warm up 5 reps each of 135, 155, 3 reps x 185, 3 reps x 225. All sets with third finger on max line.
Shirt work Katana size 44 ss as follows
2 boards 315 x1, 315 x 1 , 335 x 1
1 board 335 x 1, 355 x 1
NO BOARDS to chest 355x1 which should be my opener on 2.4.12. This was a very good workout.
At home, used the Mike McDonald camber bar with : 95 pounds, then 115 to hold for 3-5 seconds at various descents..1/4. 1/2 way down, just above chest, then all the way down getting a good strech,,, holding for 3 seconds then up. Might call this resistence work throughout the bench range focusing more on how the bar is being held at various levels of the bench movement vs. how many reps. This was done on a Thursday evening.
Warm up 5 reps x 135, 155, 3 reps x 185, 2 reps x 225, 1 rep x 245, 1 rep x 265, 1 rep x 275.
Shirt work using Katana straight sleeve 44. 3 board work. 3 reps x 315, 3 reps x 335, 2 reps x 365
3 board work continued. 2 reps x 385, 1 rep x 405, 1 rep x 425 NEW PR 1 rep X 450 !!!!!!!!!
One board. 1 rep x 345. No board 1 rep x 345. Rep was hard almost did not touch, almost dumped.
NEED 355 PLUS ON BAR USING NO BOARDS USING 44 KATANA.
Shirt change to Inzer Rage X size. 44 . No boards. Finish workout with 7 reps x 320 plus one assisted rep.
Warm up 5 reps x 135, 155, 3 reps x 185, 1 rep x 225
Shirt work Inzer Rage X size 44 ONE Board work 1x315 wide grip max line, 1x315 3rd finger both OK.
1x 335 wide grip, 1x335 3rd finger on max line. 1 x 355 wide grip. 1 x 355 3 finger on max line.
1 board x 1rep x 385 with 3rd finger on max line. Drum roll,,,,, new PR Best 1 board x 1 rep X 405 !!!!!!!!!
Personal Best one board @ 405. Flat bench dumb bell work using 35,40,45, & 50 for sets of DEEP3 palm in. 3 palm out up to 3 inches above chest, then high rep till almost failure.
warm up with 5 reps each x 135, 155, 3 reps x 185, 2 reps x 225, 1 x 245
Shirt work Inzer single reps no boards, all the way to chest touch and go
1 x 315, 325, 335, 345, 355,,,,,,,,, New all time Personal record,,,,, 1 x 375 !!!!!!!
375 is my all time single ply touch and go personal record !!!!
Finished with shirt on doing 8 reps x 315. Merry Christmas !
warm up 5 x 135, 155, 185, 3 x 225, 1x245
shirt work Inzer Rage X 44 full reps 1 x 315, 1 x 335, 6 x 315
dumbell flat bench deep reps as far as I can stretch palms in with 35,40,45,50
All above weight going 3 deep reps pause at bottom 3 reps palms in, then 3 reps palms out
then at the very bottom reps to failure just 2 inches above chest focusing on bottom chest.
warm up: 5 reps x 135, 155, 185, 3 reps x 185, 225
Raw work 1 x 1 x 245 , 255, 275, 285
shirt Katana 48, no boards as follows 1 x 1 x 315, 330, 340, 355. last set 3 reps x 315
warm up 5x95, 5x135, 5x155, 3x185 inside, 3x185 outside.
Katana loose shirt 48 ss
2 boards 1x275 inside, 1x275 outside
2 boards 1x295 inside, 1x295 outside
1 board 1x295 inside, 1x295 outside
1 board 1x305 inside, 1x305 outside
Rather than overtrain, and go beyond my 325 opener with a one board 335, I have chosen to deload and
stay 20 pounds UNDER my opener for a one board,,, one week prior to the meet. This will help confirm
or not confirm that undertraining and rest is either beneficial or not leading up to meet day.
Standard warm up 5 x 135, 155, 3x185, 2x225
Shirt work Super Katana 44 ss. 2 boards inside grip 1x275 outside grip 1 x 275 all pauses.
2 boards inside grip 315x1, then outside grip 315x1 all pauses.
2 boards inside grip 1 x 345. good. Rest. then 1 x 345 outside grip.
1 board x 345 x 1 inside, then outside . both pauses. both strong
warm up 5 x 135, 155, 185, 2 x 235. Next, shirt work using 44 SS Katana as follows.
2 boards 275 x 3 reps outside grip, slow descent pause at bottom.
2 boards 315 x 3 reps outside grip, slow descent pauses at bottom
2 boards 345 x 1 rep outside grip, then 1 x 345 inside grip.
2 boards 385 x 1 rep outside grip, 385 x 1 inside grip
1 board 365 x 1 rep outside grip. 365 x 1 rep inside grip
3 sets of pullovers, front pulldowns, bench machine hold at bottom for 5 seconds and then push up