Very Basic Bench Workout

Quick clips from a workout involving heavy bench and a few other accessory exercises.  End of a minor strengthening phase to get bench press back to a normal level after shoulder surgery.

Bench press to heavy single

Close Grip triples

Incline Bench press up to a decent triple

Bent over Row sets of 6

Not shown Dips and pause chin up super sets

@johncena getting his bench back up. Details at if needed.

A video posted by Hard Nocks South (@hardnockssouth) on



Try this on your next leg day

Only perform for 2-3 workouts then switch to something more conventional.


A1. Leg Curl


A2. Good Morning



B1. Walking barbell lunge


B2. Leg Press



C. Leg Extension (Hold each rep for 3 seconds at the top)


Rest 60 seconds then



D. Back Squat




Gun Show

A.  CG Bench w/Bands

3×8, 2×5

B1.  Thick Bar Incline Curl


B2.  Lying Tricep DB Ext


C1.  Reverse Barbell Curl


C2.  Dips 


(rest 1 min then go again)

D1. Tri Pushdown



D2.  Standing high pulley curl to head

3×10 (3 second eccentric per rep, 2 second contraction at top)

Program overview of a 218KG (481lbs) bench press 4 months out of elbow surgery for exercises nerds

This was a personal record that had been a long time in the making.  The training cycle leading up to this was focused more on Olympic lifts than bench specialization.  In addition the lifter was not as well rested as he could have been.  The interesting part is that the he never lifted more than about 87% of this weight leading up to testing day.  It should be noted that the lifter was very experienced but is not built optimally for the bench press and  previously had trouble with fully utilizing his enormous strength base and explosiveness out of the bottom of the lift.  A number of sets backs from surgeries to an extremely demanding work and travel schedule had prevented him from breaking his previous PR always coming within 5KG of it.

Because of elbow surgery 4 months earlier programming had to be focused on regaining strength through range of motion rather than building to maximum weight.  From a strength stand point this allowed more focus on lockout strength and power at the end range of the bench press.  After some weeks getting used to full range bench press a program that included slow introduction to mild upper body plyometric exercises was used building up in intensity in a linear fashion.  This was not only to help activate the CNS but also to reintroduce the bodies ability to absorb eccentric force and utilize the stretch reflex.  The volume of horizontal pushing exercises was not excessive as the actual focus of the 2 month program was more towards regaining abilities in Olympic lifting.  The athlete already had a good amount of muscle mass so besides a brief period during the rehab phase, direct hypertrophy work was unnecessary.  Bench press weights were assigned with 1 heavy session and 1 light session per week when possible.  The weights were kept manageable increasing an average of 2% per week with a jump on week five of 3% and week six of 5% with a corresponding drop in reps and increase in sets.  The goal was every rep achieved and to be able to walk away from the exercises with more in the tank every week thus keeping a good groove on every rep.  Week 6-8 more time was spend on double and single repetition sets with the goal of practicing the feel of heavy weight without losing form.  Ballistic work was increased in intensity while other accessory work took a back seat.  It should be noted that the athlete was unaware of his goal for the day until he was in the gym.  Sleep had been sub par and he had trained in high volume Olympic lifting the night before.  However, he is gifted in the ability to operate at a high level in sub optimal conditions.

This shows the importance of specific programing for athletes at a high level.  Programs need to be designed with the considerations of the unique abilities, weaknesses, psychology, and lifestyle of the person in question.

This was the approximate sequence used on testing day.  (In kilograms)20kgx10










Someones workout for the day


4 x6


B1.  Sumo Deadlift

4×5, 1×12


B2.  Incline Bench Press



C1. Pulldown



C2.  Rear leg elevated Split squat



Barbell Complex

6 reps then next move

High Pull

Ft. Squat

Push Press

Good Morning

Someone’s workout for the day

Am and Pm session

Have to be in super condition for this one.


Standing broad jump







40m x5

100m  x3


20M sprint and jog back 5 times



Jog 1 mile




A. Barbell Complex

Hang Clean, jerk, BSQ, GM



Stepper 5 min hard


B. Burpee

70 total



5 min build up

2 min come down



C1. Overhead Lunge


C2. Incline situp




8 min


D. Complex II

Hang Snatch, OHS, BSQ, OHS,



elliptical machine 10 min high intensity