bench Archives - Juggernaut Training Systems

  • What’s Your Favorite Accessory Movement?

    By Juggernaut | In Powerlifting | on November 1, 2013

    First off, let’s get one thing straight, accessory movements are used AFTER the primary movement! You can’t just do squat, bench and dead variations are expect to kill it on the platform, you’ve gotta put your attention on the real thing. Accessory movements though are great to attack various weaknesses. Check out some of our […]

  • Pause Your Way To Bigger Lifts

    By Chad Smith | In Olympic Weightlifting, Powerlifting | on October 31, 2013

    Paused variations of any lift are great accessory movements to build the full lifts in the most specific manner possible. I say that these variations are the most specific because they are in fact the exact competition lift, just with a pause at some portion of it, thus they will have the highest transfer to […]

  • Happy Birthday Eric Lilliebridge

    By Juggernaut | In Powerlifting | on March 7, 2013

    Happy birthday to one of the strongest and most talented powerlifters in the World today! Team Juggernaut’s Eric Lilliebridge turns 23 years old today. Yes, you read that right, Eric Lilliebridge owner of the World Record raw w/ wraps squat in the 275s class (881 pounds) and a 2204 raw total, is only 23 years […]

  • Going Heavy on The Juggernaut Method

    By Chad Smith | In Powerlifting | on January 16, 2013

    The most common question I receive about The Juggernaut Method, is “how can I add in some heavier work?”. The Juggernaut Method is built around submaximal work done for a high volume with great attention to the quality of the lift from both a technique and speed standpoint. While I don’t think that it is […]

  • Bench More by Benching More

    By Daniel Green | In Bench | on January 2, 2013

    Many people seem to enjoy over-complicating the bench.  Searching for the super sexy secret exercise that will increase your competition bench. While hunting for the silver bullet of bench exercises is fun, what’s more fun is actually benching more. And getting jacked. That is the fun part. Then everyone you will ever meet will have […]

  • Team Juggernaut Roundtable, Part 3-Assistance Work

    By Juggernaut | In Powerlifting | on November 30, 2012

    In part 3 of our Team Juggernaut Roundtable discussion, Team Juggernaut’s Chad Wesley Smith, Brandon Lilly, Brad Little and Ryan Brown, along with Mike Tuchscherer, Jim Laird and Corey Hayes, talk about what our favorite assistance movements are for the bench press, squat and deadlift…

  • Training with Bands and Chains

    By Juggernaut | In Training | on November 24, 2012

    By Team Juggernaut Bands and Chains are among the most trendy tools in the modern training toolbox. They are also in my opinion, among the most misunderstood and misused. I could cite numerous YouTube videos that show coaches (including MAJOR D-1 coaches) having their athlete bench or squat with chains, where the chains are setup […]

  • JTS Classic: Keep It Simple Stupid

    By Juggernaut | In Training | on October 29, 2012

    By Chad Wesley Smith Part 1-Maximal Effort Work I often get questions through email, Facebook or through that are something to the effect of, “Can I substitute closegrip reverse band presses with chains for military press?,” or “Do you think Close stance low foam box safety squat bar squats are a good accessory movement […]

  • Brandon Lilly 10 Week Bench Training Cycle

    By Juggernaut | In Training | on October 12, 2012

    I know many of you have been asking for detailed breakdowns of my training, and I have tried to maintain a balance of answering questions but also maintaining a sense of respect for my trainees. So, with that being said, I am going to lay out for you the main exercises I have done for […]

  • Get to Know Dan Green

    By Juggernaut | In Training | on October 10, 2012

    Check Out Dan’s Training Log Here Name: Dan Green  Age: 29 Height/Weight: 5’10” 235-245 Hometown: Mountain View, CA Current City: Mountain View, CA Years Training: 14 Years Competing: 6 PRs in relevant lifts/events:  Squat: 760 Bench: 485 Sumo Dead: 835 Conv Dead: 765×2 Military Press: 315 Where you Train: Boss Barbell Club Day Job: Strength […]

  • Brandon Lilly’s 575 Bench and Training Tips

    By Juggernaut | In Training | on September 30, 2012

    Check Out Brandon’s Training Log Here Bench 135 x 12 335 x 5 425 x 2 515 x 1 575 x 1 PR 3 Bd Rep Out 335 x 20 x 3 Chest Supported Row 4 sets Tricep Band Pushdowns 100 reps Abs Really proud of my PR today. It has been a very long […]

  • Brandon Lilly’s Raw Bench Tips

    By Juggernaut | In Training | on September 18, 2012

    When training for a big raw bench it’s easy to become overwhelmed by information, most of it misinformation, on how to improve your bench press. Three things I have found that are foolproof for a big bench press •Focus on each muscle and develop them to build your bench. Pecs, triceps, deltoids, lats all play […]

  • Get to Know Brandon Lilly

    By Juggernaut | In Training | on September 5, 2012

    Full Name: David Brandon Lilly Date of Birth: 3/14/1982 Height: 6’0” Weight: 315-325 Hometown: Berea, KY Current City: Richmond, KY Years Training: 12 , Powerlifting 6+/- Gym Name & Location: Berea Barbell in Berea, KY and Lexen Xtreme in Columbus Occupation: Data Board Assembly How did you get started in weightlifting and specifically powerlifting? I […]

  • Eric Lilliebridge: 2204 at 275

    By Juggernaut | In Training | on September 1, 2012

    At only 22 years old, Eric Lilliebridge has established himself as one of the World’s best powerlifters by recently totalling 2204 via 854 Squat, 529 Bench and 821 Deadlift, wearing a belt and knee wraps in the 275 weight class. Eric has been powerlifting since age 12 and along with his Dad and older Brother, […]

  • Bands and Boards for Chest Health and Strength

    By Chad Smith | In Training | on April 27, 2012

    By Chad Wesley Smith Through years of heavy bench pressing and throwing the shot I often struggled with the health of my pec minors and biceps tendons. During my training for the 2011 SPF Powerstation Pro/Am, this area became particularly problematic and painful. On what would have been a PR double of 500×2 in the […]

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