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"Every lifter should concentrate more on form, style and technique than what training routine they are using. Train each lift once a week and get in shape, before you start your heavy training." - Rickey Dale Crain, Crain's Muscle World, Ltd.  "...And once you start your heavy training, listen to Rickey Dale!!!" - Cheryl Anne Anderson, PetitePowerlifter.com |
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Four Days A Week - The New Way Or "How RDC Re-programmed This Lifter." Whether you like it or not, you will never stop learning - in this sport and in life. It's much better to like it. I know I do! Since training for my first meet back in 1996, I've used a variety of training methods for bench meets. This year, I've made numerous dramatic changes to what I do in the gym. These are a direct result of consulting with my mentor and friend, Rickey Dale Crain. While training for competitions, I am now using low reps throughout the entire duration of the cycles. Previously, I had been using reps as high as 8-10 at the beginning, dropping down to 6's and triples. Now I focus strictly on triples, doubles, and singles - the strength builders. 4 days a week have always the norm for me, but now my 4 days are divided as follows: one bench day, one deadlift day, one squat day, and one auxiliary bench day - its emphasis being on triceps and shoulders. I have also begun implementing board presses, decline benches, and dumbbell presses in addition to the flat bench and incline dumbbells. I train with a bench shirt, 4-6 weeks out from the meet. This means I am performing all sets and reps with a training shirt, and keeping a fresh meet shirt for the big day. Most importantly, I have become much more strict with my form: I control the weight. I never allow it to control me. Basic Things To Remember On The Bench: Helpful Hints I gathered these from my own successful personal
experiences, both in the gym and on the platform. If I benched any other
way, I'd be wasting my time! Envision every aspect of your lift before you execute it...and then get psyched up Plant your feet on the floor for a strong base and get in the habit of grounding them there Get a good focal point on the ceiling and keep your eyes there Make sure you are centered after you lay down Square your shoulders back onto the bench as you arch your back Make sure the bar is centered across the rack by rolling / rotating it until it is Get even hand spacing, using the knurling as a guide Fill your lungs to capacity before you begin to lower the bar The bar touches the low part of your chest - just above your diaphragm Stay tight during the entire movement, especially with the bar on your chest; do not bounce! Consciously keep your butt on the bench throughout the entire movement Exhale as you explode the weight up off your chest with speed Envision a spring uncoiling with an explosion, or sending the bar through the ceiling Lock it out at the top and get in the habit of holding it there for a second, controlling it Rack it by evenly sending the bar straight back into the rack in one smooth, quick motion Record what you did in a training notebook, including notes on how it felt or anything unusual |
| My Movements / Exercises
My reps and sets depend largely on the program I am following
- Gaugler or Straight Progression. You will need to experiment to find which one works best for you. |
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Bench Day Bench press Board presses Decline bench Dumbbell presses Decline crunches Floor crunches Leg raises |
Deadlift Day Sumo Deadlifts Conventional deadlifts Bar rows Seated rows Leg curls Calf raises Decline crunches Floor crunches |
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Auxiliary Bench Day Closegrip bench Dips Tricep pressdowns Incline dumbbells Front delt raises Side delt raises Rear delt raises Decline crunches Floor crunches Leg raises |
Squat Day Squats Heavy walkouts - quarter squats Pause squats Hack squats Leg curls Calf raises Decline crunches Floor crunches |
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