Training

Brandon Lilly’s 575 Bench and Training Tips


Written by

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 hard road coming, and I am extremely glad that people believed in me, and also doubted me. I train my Cube method and am happy with it. Obviously numerous other methods work and work well, I just choose to do what I like. Believe in yourself, always. Make a plan, stick to it, and hurt feelings.

Believe it or not to have any success in life you need good people around you. One of the people who helped me map out the Cube Method is Corey Hayes. He is without a doubt one of just a handful of people I blindly trust when I need training advice or coaching. He answers two questions for me today…

•When benching i feel like i can get anything off of my chest but suck in the middle. Board work has helped, any other ideas?

The number one suggestion I would give you is shoulder work. My personal preference is the seated overhead press but any variation will due.

Second, since you are explosive off of the chest, use that to your advantage and continue to work on exploding as much as possible so you can blast through that transition spot. Speed is king. Chain work on heavy days and bands on your speed day.

Third and final, make sure you are working on a board that is under your weak spot. This again will help blast through that weak spot with speed and force. To make this even more extreme, try going without a board but pausing right under your sticky spot. Bring the bar down, hold for a 5 count then blast it back up. Start with around 50% for multiple sets of 8 on your repetition day and slowly work this up into heavy 5’s and 6’s.

Pro powerlifter and Team Juggernaut's Brandon Lilly is a great bench presser and accomplished in the squat and deadlift. JTSstrength.com

•I have a terrible deadlift. Id like to try sumo but my hips are really weak. Should i stay conv? What can i do to bring my hips up.

Why not do both? Conventional and sumo will feed off of each other when trained in unison. A good deadlifter will have both variations within 25-40lbs of each other.

To bring your hips up, really work on some extra wide movements such as
– Extra wide box squat
-Extra wide pause squat
-Extra wide sumo deadlift
-1-2in deficit sumo deadlift
– Belt squats (if available)
With each of these exercises, keep the reps high as you are trying to build some muscle on the hips and do not want to get injured. 2-4 sets of 10-15 will suffice.

Since you have weak hips now and are hesitant to go full bore with sumo, maybe you could continue to use conventional exercises for heavy days and start using sumo on your repetition and speed days. As you become more confident with the stance, start adding more sumo work in on your heavy days.

Check Out Brandon’s Training Log Here

Don’t miss out

Sign up today and receive our YouTube 250k eBook for free! Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox.

You may also like

Brandon Lilly’s Raw Bench Tips
Training

Brandon Lilly’s Raw Bench Tips

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. …

Narrow Your Thinking For A Bigger Bench Press
Powerlifting

Narrow Your Thinking For A Bigger Bench Press

Like most people when I started working my way from a casual gym-rat, to a competitive powerlifter I found a mass of information. I looked …

Training for Both Raw and Equipped Bench Pressing
Powerlifting

Training for Both Raw and Equipped Bench Pressing

Even though raw powerlifting seems to have taken over in popularity in the past few years, equipped (geared) powerlifting still is very popular, especially on …

Championship Bench Training
Powerlifting

Championship Bench Training

Team Juggernaut is home to many of the best strength athletes in the World and it is our goal to bring you the highest quality …

Lessons from the Juggernaut Powerlifting Clinic
Powerlifting

Lessons from the Juggernaut Powerlifting Clinic

Sam Ryder, a UK based Strength/Nutrition Coach, submitted this to us after attending a recent Juggernaut Powerlifting Clinic with Chad Wesley Smith and Brandon Lilly …

Scientific Principles of Strength Training
Powerbuilding

Scientific Principles of Strength Training

Understanding the principles upon which effective Powerlifting Programming is built is critical to being able to create effective strategies to help athletes improve their strength.

Brandon Lilly 10 Week Bench Training Cycle
Training

Brandon Lilly 10 Week Bench Training Cycle

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 …

Juggernaut NFL Combine Training
Training

Juggernaut NFL Combine Training

We are excited to announce that 2012 has been Juggernaut’s first year with a full class of combine athletes. There will be nine Juggernaut athletes …

Shopping Cart
There are no products in the cart!
Subtotal
$0.00
Total
$0.00
Continue Shopping