Bench Press Variations: Board Press Part 1
In Part 1 of the Board Press we cover: What are they? Why would you use them? Where did they come from? Different types of boards Why you should do them. Music with permission the Bruisers
Barbell Basics: The Bench Press Volume 7
In Part 7 of Barbell Basics, the Bench Press Murph and Cody go over the common flaws we see in the Bench Press: Bad un-rack Flattening out Poor foot positions Butt coming up No legs Poor bar path Elbows below the body Too tucked Too flared Losing the lats Butt coming up Hat coming off
Barbell Basics: The Bench Press Volume 6
In Part 6 of Barbell Basics, the Bench Press Murph and Cody go over: Meeting the Bar Chasing the Bar Sink or Not? Heaving Pushing your self AWAY from the bar Do full reps Wait for a rack command-why? How to build mental strength in the bench Music with Permission the Bruisers
Barbell Basics: The Bench Press Volume 5
In Part 5 of Barbell Basics, the Bench Press Murph and Cody go over: How to shorten the stroke with your lats How to prevent damage to your rotator cuff Where to touch the bar to your chest Bar Path Elbow position Music with Permission the Bruisers
Barbell Basics: The Bench Press Volume 4
In Part 4 of Barbell Basics, the Bench Press Murph and Candace go over: Un-racking the bar Where to set the bar and where to be on the bench for a good un-rack Dragging the bar out Shortening-not the baking kind Music with Permission the Bruisers
Barbell Basics: The Bench Press Volume 3
In Part 3 of Barbell Basics, the Bench Press Murph and Candace go over: Points of contact on the bench Why you should keep your head on the bench Your shoulder blades are your feet Belly up Chasing Power leaks Continuous arc and why How to keep your butt on the bench Tucked back set
Barbell Basics: The Bench Press Volume 2
In Part 2 of Barbell Basics, the Bench Press Murph and Candace go over: Grip Width How to properly grip the bar How to BEND & Stretch the bar and why Bar path Where to touch the bar on your chest Using your lats vs. your traps Your rotator cuff and it's job Music with
Off Season Block 1B
As in the last 4-week block, you will do all of your work raw for this cycle. Raw work builds raw strength, and the more you can lift raw, the more it carries over to your gear. No percentages are used in this cycle as you don’t have RAW maxes. Run the RPE where indicated.
Beginner Block 1C
Block 1C finishes your Beginner training with maxes being set in Week 3. These new maxes will be used in your blocks going forward to take advantage of our RPE/Percentage based training method. Please note that unless otherwise indicated all exercises should be done Raw (with or without belt/wrist wraps/knee or elbow sleeves). Equipment usage
Beginner Block 1B
Block 1B continues where 1A left off to increase your skill and familiarity with your equipment, as well as increasing RAW strength. Please note that unless otherwise indicated all exercises should be done Raw (with or without belt/wrist wraps/knee or elbow sleeves). Equipment usage is listed in the beginning of each day. EG: if it