The Josh Bryant Bench Press Program | The Ultimate Guide!

Are you curious about the Josh Bryant Bench Press Program?

Do you wonder how Josh Bryant trains to hit bench press PR’s?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records!

Introduction

• Part 1: Overview
• Part 2: The Top Set
• Part 3: Compensatory Acceleration Training
• Part 4: Overcoming Isometrics
• Part 5: Supplemental Lifts
• Part 6: Accessory Work
• Part 7: Deload To Reload
• Part 8: Training Frequency
• Part 9: James Strickland’s Bench Press Program!
• Part 10: Chad Wesley Smith’s Bench Press Program!
• Part 11: Vincent Dizenzo’s Bench Press Program!

Josh Bryant is one of the world’s most successful powerlifting coaches. He has trained many of the world’s strongest bench press specialists including Julius Maddox.

Here is Julius Maddox performing his record-breaking 782 pound bench press. Check it out:

What an unbelievable bench press!

Josh Bryant designs his bench press programs in a very unique way.

He blends together the best elements of old-school linear periodization with many “new-school” training methods to produce unbelievable results.

Some of Josh’s bench press “secret weapons” include compensatory acceleration training, overcoming isometric contractions and targeted supplemental and accessory exercises designed to annihilate your weak points in the bench press.

In this guide I will teach you all of Josh Bryant’s secrets for a world-class bench press. I will also show you sample training programs from some of the world’s strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo.

Trust me, you don’t want to miss out on this cutting-edge information!

Now let’s get down to business…

Part 1: Overview

Josh Bryant’s bench press peaking programs are designed for one thing and one thing only: to help you put up a huge bench press on the day of your powerlifting meet.

Here is what a typical bench press workout might look like:

• Exercise #1: Bench press for a top set of 1-3 reps
• Exercise #2: Speed bench press for sets of 2-4 reps
• Exercise #3: Supplementary bench press exercise
• Exercises #4-6: Accessory bench press exercises

Here is a perfect example of this type of workout:

Josh starts out every bench press workout with the competition bench press itself performed for one top set of 1-3 reps.

This top set is slightly sub maximal (but still very hard) and is based on specific training percentages that are covered in Part 2 of this article. 

After the top set Josh normally likes his clients to move onto speed sets for the bench press, 1-2 supplementary bench press exercises, and then 2-4 bench press assistance exercises.

All of these different exercises work together to drive up your strength on the competition bench press.

Here is a bench press workout that James Strickland used on his quest to become the lightest man to ever bench press 700 pounds. Check it out:

The James Strickland Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps, 2 minutes rest
• Exercise C1: Reverse band bench press (competition grip), 1 set of 5 reps, 2 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 sets of 6 reps, 2 minutes rest
• Exercise E1: Lat pulldown (wide / overhand grip), 3 sets of 10 reps, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 sets of 10 reps, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 sets of 10 reps, 60 seconds rest 

Exercise A1 designates the main “top set” for the day while exercise B1 designates the “speed reps” that are performed next.

After the speed reps, James moves onto two key supplementary exercises: the reverse band bench press and v-bar dips.

Finally, James wraps up his bench press workout with three accessory exercises for his upper back, chest, and triceps.

Josh typically organizes his bench press programs as 12-week peaking cycles.

Many of his athletes train heavy for 3 weeks followed by a 1 week “deload” workout to recharge the central nervous system and to allow your body to super-compensate.

Here is what a typical 12-week peaking cycle might look like:

• Weeks 1-3: Triples
• Week 4: Deload
• Weeks 5-7: Doubles
• Week 8: Deload
• Weeks 9-11: Singles
• Week 12: Deload
• Week 13: Competition day!

As you can see the weights get heavier and heavier as you get closer to competition.

Josh does this on purpose so that your strength is peaked at the exact time that you need it: the day of your powerlifting competition!

Part 2: The Top Set

The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press.

Each workout you are going to work up to a triple, double, or single on the competition bench press to start your workout. 

Let’s take another look at James Strickland’s sample bench press workout:

• Exercise A1: Bench press (competition grip), 1 set of 3 reps, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps, 2 minutes rest
• Exercise C1: Reverse band bench press (competition grip), 1 set of 5 reps, 2 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 sets of 6 reps, 2 minutes rest
• Exercise E1: Lat pulldown (wide / overhand grip), 3 sets of 10 reps, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 sets of 10 reps, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 sets of 10 reps, 60 seconds rest

The “A1” exercise highlighted above is the top set on the competition bench press that I am talking about here.

As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles.

The training percentages increase during each of these three week blocks before dropping back down during the deload week.

Let’s look at the percentages of a sample 12-week peaking program. These percentages are based off your estimated 1-rep max at the start of the training cycle.

Here is what the 3 week block of triples might look like:

• Week #1: 84% x 3 reps
• Week #2: 86% x 3 reps
• Week #3: 88% x 3 reps

Of course week 4 would be a deload week. As you can see the percentages creep up each week so that you are using a weight very close to your true 3-rep max on the third week.

Here is what the 3 week block of doubles might look like:

• Week #5: 90% x 2 reps
• Week #6: 92.5% x 2 reps
• Week #7: 95% x 2 reps

Once again week 8 would be a deload week. By the end of week 7 your weights are really starting to climb up. Normally it would be very difficult to perform 2 reps at 93% of your 1-rep max.

After 7 weeks of hard training your bench press strength should have increased at least a little bit so this shouldn’t be too much of a problem.

Here is what the 3 week block of singles might look like:

• Week #9: 97% x 1 rep
• Week #10: 100% x 1 rep
• Week #11: 103% x 1 rep

Week 12 would be another deload week and week 13 would be the week of your powerlifting / bench press meet! By week 11 you should be hitting a single that is already beyond what you could do at the start of the peaking cycle.

After a deload you should be ready to put up between 105-110% of your original 1-rep max in the powerlifting meet!

Of course these are just sample training percentages. An experienced coach such as Josh Bryant will tweak these percentages each week based on how his client is progressing. 

Part 3: Compensatory Acceleration Training

Josh Bryant is a HUGE believer in the concept of compensatory acceleration training, or “CAT” sets. CAT sets are extremely effective for boosting maximal strength and increasing your rate of force development.

The basic idea is that you can generate a powerful strength training stimulus by training explosively with sub maximal weights.

One of the benefits of this approach is that you can perform a lot of volume on the bench press itself without accumulating too much central nervous system fatigue. 

Let’s take another look at James Strickland’s sample bench press workout:

• Exercise A1: Bench press (competition grip), 1 set of 3 reps, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps, 2 minutes rest
• Exercise C1: Reverse band bench press (competition grip), 1 set of 5 reps, 2 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 sets of 6 reps, 2 minutes rest
• Exercise E1: Lat pulldown (wide / overhand grip), 3 sets of 10 reps, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 sets of 10 reps, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 sets of 10 reps, 60 seconds rest

The “B1” exercise that is highlighted above represents our “speed” bench press sets. In reality “compensatory acceleration training” is just another name for the dynamic effort method as featured in the Westside Barbell training program.

These speed sets also serve as a form of cluster sets which have been repeatedly shown in the scientific literature to work AWESOME for creating long-term training adaptations.

Louie Simmons likes his athletes to perform their speed sets on a separate day of the week from their heavy bench press sets.

This is definitely a viable approach but Josh prefers to perform the speed bench sets immediately after the top set of the day.

The exact sets and reps that you do on your speed bench press sets changes over the course of the training cycle. Here are some general guidelines you may want to follow: 

• Triples weeks: 6-8 x 4 @ 70%
• Doubles weeks: 5-7 x 3 @ 80%
• Singles weeks: 4-6 x 2 @ 90%

In other words if you are at the start of your training cycle and are working up to a triple for your top set on the bench press then you would perform 6-8 sets of speed bench presses at around 70% of your 1-rep max.

On the other hand if you are nearing your competition and are performing singles for your top set then you would perform 4-6 sets of speed doubles at around 90% of your 1-rep max.

Part 4: Overcoming Isometrics

How is Josh Bryant able to train so many world record holders in the bench press?

In other words, what is the one thing he is doing that no one else seems to be doing?

In Josh’s opinion the answer is bench press isometrics. Josh does an excellent job of breaking down why isometrics work so well for the bench press in the following video:

A Josh Bryant style isometric in the bench press involves pressing an empty 45-pound barbell into a set of safety pins.

In order to get the full benefit of this superior training method you have to press into the safety pins as if you were trying to break them in half!

For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press.

I highly recommend you watch this with the volume turned up to get a better idea of how hard Al is pressing:

Josh uses overcoming isometrics in a very specific way in his workouts. He actually has his athletes alternate between sets of overcoming isometrics and sets of speed bench presses.

You would perform a set of overcoming isometrics, rest 2 minutes, perform a set of speed bench presses, rest 2 minutes, and then perform another set of overcoming isometrics etc.

For example here is a sample bench press workout of James Strickland where he utilized overcoming isometrics:

• Exercise A1: Bench press (competition grip), 1 set of 1 rep**, 4 minutes rest
• Exercise B1: Bottom position bench press overcoming isometric (competition grip), 2 sets of 1 rep (6-second hold), 2 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 sets of 2 reps***, 4 minutes rest
• Exercise C1: Lockout position bench press overcoming isometric (competition grip), 2 sets of 1 re (6-second hold), 2 minutes rest
• Exercise C2: Speed bench press (competition grip), 2 sets of 2 reps***,  4 minutes rest ,
• Exercise D1: V-bar dips (forward leaning torso), 2 sets of 5 reps, 2 minutes rest
• Exercise E1: DB floor flys (neutral grip), 3 sets of 10 reps, 60 seconds rest
• Exercise F1: Lat pulldown (wide / overhand grip), 3 sets of 10 reps, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 sets of 10 reps, 60 seconds rest

You can click right here for a great training video of this workout.

Isometrics are the single best thing you can do to strengthen a “sticking point” within the bench press. For example, if you are weak right off your chest then one of the best things you can do is to perform overcoming isometrics 2 inches above your chest.

Research has shown that overcoming isometrics primarily increases your strength at the exact joint angles that you are training.

There is also some carryover slightly above and below the exact point that you are training.

As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. In the above sample workout James Strickland is using isometrics to attack weak points both right above his chest and right below lockout. 

It’s very important to understand that isometrics are extremely taxing on your central nervous system.

As a general rule of thumb, they should not be used for more than 3-6 weeks at a time and for no more than 2-3 times during the course of a year.

For example Josh only included isometrics for James Strickland in his last 3 weeks leading up to his meet in the sample training cycle provided at the end of the article.

Here is what James’ overall training cycle looked like:

• Weeks 1-3: Triples, no isometrics
• Week 4: Deload
• Weeks 5-7: Doubles, no isometrics
• Week 8: Deload
• Week 9-11: Singles, 2 sets of isometrics at 2 different sticking points
• Week 12: Deload
• Week 13: Competition day!

The isometrics can be used at the beginning, middle, or end of a typical bench press peaking cycle. The choice is up to you. Just remember to use them for no more than 3-6 weeks at a time.

After 3-6 weeks your body will get used to them and they will stop providing you with any real benefit.

Part 5: Supplemental Lifts

Josh likes his athletes to perform 1-2 “supplemental” exercises after the compensatory acceleration training sets.

Let’s take another look at James Strickland’s sample bench press workout:

• Exercise A1: Bench press (competition grip), 1 set of 3 reps, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps, 2 minutes rest
• Exercise C1: Reverse band bench press (competition grip), 1 set of 5 reps, 2 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 sets of 6 reps, 2 minutes rest
• Exercise E1: Lat pulldown (wide / overhand grip), 3 sets of 10 reps, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 sets of 10 reps, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 sets of 10 reps, 60 seconds rest

In this specific example, James performs reverse band bench presses and v-bar dips as his two supplemental exercises. Of course, you do not have to perform these exact exercises in your own routines.

They are just an example of what James was doing at one specific time in his career.

Supplemental exercises are going to be very similar to the bench press itself and are designed to directly boost your pressing strength.

Josh likes to divide supplemental exercises into movements that attack weaknesses in the bottom-half of the bench press or the top-half of the bench press.

Here are some of Josh’s favorite supplemental exercises to improve your strength off the chest: 

• Option #1: Dead Bench Press
• Option #2: Paused Bench Press
• Option #3: Cambered Bar Bench Press
• Option #4: Ultra Wide Bench Press
• Option #5: V-Bar Dips

Josh is a huge believer in the “dead bench.” For example:

The dead bench is a pin press performed 2 inches above your chest. Pressing off of pins eliminates the stretch reflex and forces your muscles to work much harder to overcome inertia in the bottom position.

If you have a weakness off of your chest then this is a great exercise to attack it. The dead bench is always performed for singles.

This is done to make sure that the stretch reflex does not help you after your 1st rep.

As a general rule of thumb the dead bench is performed for 3-10 sets of singles with 30-60 seconds rest between each single.

And here are some of Josh’s favourite supplemental exercises to improve your lockout strength:

• Option #1: Bench press against bands
• Option #2: Bench press against chains
• Option #3: Reverse Band Bench Press
• Option #4: Bench Press Rack Lockouts
• Option #5: Slingshot Bench Press

As a general rule of thumb Josh prefers full-range of motion movements that also overload the lockout portion of the bench press.

However, rack lockouts and other partial range of motion lifts can also be utilized.

Part 6: Accessory Work

In a Josh Bryant style bench press workout you would perform your accessory exercises after your 1-2 supplemental movements.

As a general rule of thumb Josh has his athletes perform 2-4 accessory exercises for the chest, shoulders, triceps, and upper back.

Let’s take another look at our sample bench press workout from James Strickland:

• Exercise A1: Bench press (competition grip), 1 set of 3 reps, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps, 2 minutes rest
• Exercise C1: Reverse band bench press (competition grip), 1 set of 5 reps, 2 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 sets of 6 reps, 2 minutes rest
• Exercise E1: Lat pulldown (wide / overhand grip), 3 sets of 10 reps, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 sets of 10 reps, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 sets of 10 reps, 60 seconds rest

In this workout James performs three separate accessory exercises for his upper back, chest and triceps. The accessory exercises are essentially bodybuilding-style movements designed to strengthen weaknesses and maintain muscular size within individual muscle groups.

The accessory movements are still important but nowhere near as important as the exercises performed earlier in the workout.

Here are some examples of accessory exercises that Josh likes to use at the end of his clients’ bench press workouts:

Chest Accessory Exercises

• Option #1: DB floor flies
• Option #2: Chain flies
• Option #3: Band flies

Shoulders Accessory Exercises

• Option #1: DB front raises
• Option #2: DB side raises
• Option #3: DB rear raises
• Option #4: Band pull-aparts
• Option #5: Reverse pec-dec
• Option #6: Rotator cuff isolation exercises

Triceps Accessory Exercises

• Option #1: All forms of flat triceps extensions
• Option #2: All forms of decline triceps extensions
• Option #3: Cable pushdowns

Upper Back Accessory Exercises

• Option #1: Cable lat pulldowns
• Option #2: Cable rows
• Option #3: Seal rows

As a very general rule of thumb you might want to perform 2-4 sets of 8-15 reps on each of your accessory exercises.

Part 7: Deload To Reload

Josh Bryant is a HUGE believer in using “deloads” over the course of a bench press training cycle. A deload of course refers to a period of time (usually one week) where the training stress is reduced.

These deloads give your body a chance to recover from the preceding 2-4 weeks of training stress and often allow your body to super compensate to new levels of strength.

As a general rule of thumb Josh has his clients deload every fourth week by reducing both the training percentages and the overall training volume to about 70% of the “heavy” weeks.

For example, here is what one of James Strickland’s deload workouts looks like:

• Exercise A1: Bench press (competition grip), 3 sets of 3 reps, 4 minutes rest
• Exercise B1: V-bar dips (forward leaning torso), 2 sets of 6 reps, 2 minutes rest
• Exercise C1: Lat pulldown (wide / overhand grip), 3 sets of 10 reps, 60 seconds rest
• Exercise D1: DB floor flys (neutral grip), 3 sets of 10 reps, 60 seconds rest
• Exercise E1: Standing rope cable pushdown, 3 sets of 10 reps, 60 seconds rest 

As you can see, the overall training volume is significantly reduced compared to his normal heavy workouts.

James also performed all of these sets with only 70% of his normal training weights.

This reduction in both volume AND training intensity gives his body a chance to fully recover from the prior 3 weeks of intense training and sets him up to lift some massive weights at the end of his bench press peaking cycle.

If you are going to use Josh Bryant’s unique form of bench press programming, then I highly recommend you start out by deloading every 4th week.

Some of you reading this may need to deload every 2nd-3rd week while others will do their best deloading every 5-6 weeks.

However, for most trainees deloading every 4th week works like magic. 

Part 8: Training Frequency

I have said it before and I’ll say it again: training frequency is the one training variable most influenced by genetic differences between individuals.

In other words whether you get your best results with a high, low, or moderate training frequency is primarily dictated by your parents.

Josh Bryant understands this and uses a HUGE variety of training frequencies with his clients.

Josh has found through trial and error that trainees with a lot of fast-twitch muscle fibers do better on a somewhat lower training frequency while lifters with more slow-twitch muscle fibers need a relatively higher training frequency for optimal progress.

To make things as simple as possible I will cover three of the bench press training frequencies that Josh uses with the majority of his clients. Check it out:

Sample Bench Press Training Frequencies

• Option #1: Bench press once every 7 days, one “push” workout per week
• Option #2: Bench press once every 7 days, two “push” workouts per week
• Option #3: Bench press once every 10 days, two “push” workouts per 10 day period

Let’s take a closer look at each of these options.

Option #1: Bench press once every 7 days, one “push” workout per week

This is a very straightforward strategy. You bench press once per week and do all of your chest/shoulder/tricep exercises on this day.

This strategy is often used in combination with a 3 days per week push / pull / legs split.

For example:

• Monday: Push
• Wednesday: Legs
• Friday: Pull

This type of split has the advantage of giving your muscles a full week of rest between workouts.

Vincent Dizenzo used this option while working with Josh Bryant to bench press 600 pounds in the 275 pound weight class. 

Here is what one of Vincent’s typical bench press workouts looked like while working with Josh Bryant:

Vincent Dizenzo Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Bottom position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise C1: Top position overcoming isometric, 2 sets of 1 rep (6 second hold) 2 minutes rest
• Exercise C2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise D1: Sling shot bench press against bands (close grip), 1 set of 4 reps****, 2 minutes rest
• Exercise E1: Dead bench (competition grip), 3 sets of 1 rep*****, 60 seconds rest
• Exercise F1: Standing band flyes, 3 sets of 15 reps, 60 seconds rest
• Exercise G1: Lying DB extension against bands, 7 sets of 12 reps, 60 seconds rest
• Exercise H1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest
• Exercise I1: Standing band pull aparts, 4 sets of 12 reps, 60 seconds rest

As you can see this is an absolutely ENORMOUS amount of volume! You definitely don’t have to do this much work in a single workout.

However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week.

This type of split works very well for extremely strong bench pressers with a lot of fast-twitch muscle fibers. If you are the average powerlifter with a bench press stuck in the low 300’s then this might not be your best bet.

On the other hand if you are putting up 400-500 plus pounds and find that you need a lot of time to recover between workouts then this option may work AWESOME for you!

Option #2: Bench press once every 7 days, two “push” workouts per week

Josh Bryant uses this training frequency with a large portion of his clients. You have one “heavy” bench press day early in the week where you do all of your heavy bench pressing as described above.

You also have a second upper body accessory day later in the week. On this upper body accessory day you train your chest/shoulders/triceps again but overall the workout is not nearly as taxing as your main “heavy” day.

James Strickland is a big proponent of this system.

Here is what one of James’ typical accessory workouts might look like while working with Josh:

Sample Josh Bryant Bench Press Accessory Workout

• Exercise A1: Machine rear delt pec dec, 3 sets of 15 reps, 60 seconds rest
• Exercise B1: DB Poliquin lateral raise, 3 sets of 15 reps, 60 seconds rest
• Exercise C1: DB bench press, 3 sets of 15 reps, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 sets of 15 reps, 60 seconds rest
• Exercise E1: DB rolling extension, 3 sets of 15 reps, 60 seconds rest
• Exercise F1: Seated cable rope face pull, 3 sets of 15 reps, 60 seconds rest

Please note that the DB bench press was performed extremely sub maximally.

James is capable of pressing the 200 pound dumbbells for reps but only used the 100’s to 130’s during this training cycle.

As you can see James is still getting in plenty of quality work for all of the supporting upper body muscles. However, he does not do anything that is taxing enough to negatively impact his performance on his “heavy” bench press day 3-4 days later.

This is an awesome training frequency that works well for a large percentage of the training populace.

If you are not sure where to start I recommend you give this type of bench press training frequency a shot.

Option #3: Bench press once every 10 days, two “push” workouts per 10 day period

Josh sometimes has his clients bench press heavy once every 10 days. In between the heavy bench press workouts his clients would perform a relatively heavy accessory day.

For example here is what a training cycle might look like:

• Day 1: Heavy bench workout
• Day 6: Heavy accessory day
• Day 11: Heavy bench workout
• Day 16: Heavy accessory day
• Day 21: Heavy bench workout
• Day 26: Heavy accessory day
• Day 31: Deload bench workout
• Day 36: Deload accessory day

In my experience this is a highly underrated training frequency.

Many of the best strength coaches and bodybuilding coaches in the world such as Charles Poliquin are also big fans of this “once every 5 days” training frequency.

You can blast your muscles with a fair amount of volume while still training your pressing muscles with a reasonably high amount of frequency.

In fact the strongest bench presser in the world Julius Maddox continues to use this “once every 5 days” training frequency as he chases an unfathomable 800 pound bench press.

Here is what Chad Wesley Smith’s heavy accessory days typically looked like:

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

And here is what Julius Maddox’s typical heavy accessory day looked like:

• Exercise A1: Push ups, 10 sets of 25 reps, 60 seconds rest
• Exercise B1: Flat DB press, 2 sets of 20 reps, 60 seconds rest
• Exercise C1: Standing “ITY” raises, 3 sets of 5 reps, 60 seconds rest
• Exercise D1: Overhead press w/ earthquake bar, 6 sets of 15 reps, 60 seconds rest

As you can see the bench press accessory days can be organized in a wide variety of ways.

After all, Josh is concerned with one thing and one thing only: results!

Part 9: James Strickland’s Bench Press Program

By now you should have a thorough understanding of how Josh Bryant organizes his athletes’ bench press training programs.

Of course this article would not be complete without a thorough examination of some of the EXACT bench press training cycles used by some of the strongest powerlifters in the world.

Please note that all of the training percentages in these three routines are based off of the highest weight attempted on competition day.

For example, if James Strickland attempted 702.5 pounds on meet day then all training percentages are based off of that number. 

Let’s kick things off with an examination of the exact training cycle James Strickland used from December 2018 – February 2019. James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds.

James trains the bench press roughly once every 7 days with one “heavy” bench press day early in the week and one bench press accessory day later in the week.

If you respond well to a higher-frequency approach then you definitely want to check out this program. Please note that all of these workouts were taken directly from James’ YouTube channel.

Check it out:

Week 1 (Triples)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 x 3***, 2 minutes rest
• Exercise C1: Reverse band bench press (competition grip), 1 x 5, 2 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 x 6, 2 minutes rest
• Exercise E1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest 

**Performed at 79% of his projected 1-rep max

***Performed at 70% of his projected 1-rep max

You can click right here to watch the training video for the week 1 heavy bench workout:

Accessory Day

• Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest
• Exercise B1: DB poliquin raise 3 x 15, 60 seconds rest
• Exercise C1: DB bench press, 3 x 15**, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest
• Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest
• Exercise F1: Seated cable rope face pull, 3 x 15, 60 seconds rest

**Performed with 50-65% of max weight.

You can click right here to watch the training video for the week 1 accessory workout:

Week 2 (Triples)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 x 3***, 2 minutes rest   
• Exercise C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 4 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 x 6, 2 minutes rest
• Exercise E1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest  

**Performed at 81% of his projected 1-rep max

***Performed at 70% of his projected 1-rep max

****Perform 3 sets of 2 ramping up to one top set with maximum weight. The top set should be hard but NOT an absolute grinder.

You can click right here to watch the training video for the week 2 heavy bench workout:

Accessory Day

• Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest
• Exercise B1: DB poliquin raise 3 x 15, 60 seconds rest
• Exercise C1: DB bench press, 3 x 15**, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest
• Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest
• Exercise F1: Seated cable rope face pull, 3 x 15, 60 seconds rest

**Performed with 50-65% of max weight

You can click right here to watch the training video for the week 2 accessory workout:

Week 3 (Triples)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest  
• Exercise C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 4 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 x 6, 2 minutes rest
• Exercise E1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest  

**Performed at 83% of his projected 1-rep max

***Performed at 70% of his projected 1-rep max

****Perform 3 sets of 2 ramping up to one top set with maximum weight. The top set should be hard but NOT an absolute grinder.

You can click right here to watch the training video for the week 3 heavy bench workout:

Accessory Day

• Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest
• Exercise B1: DB poliquin raise 3 x 15, 60 seconds rest
• Exercise C1: DB bench press, 3 x 15**, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest
• Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest
• Exercise F1: Seated cable rope face pull, 3 x 15, 60 seconds rest

**Performed with 50-65% of max weight

You can click right here to watch the training video for the week 3 accessory workout:

Week 4 (Deload #1)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 3 x 3**, 4 minutes rest
• Exercise B1: V-bar dips (forward leaning torso), 2 x 6***, 2 minutes rest
• Exercise C1: Lat pulldown (wide / overhand grip), 3 x 10***, 60 seconds rest
• Exercise D1: DB floor flys (neutral grip), 3 x 10***, 60 seconds rest
• Exercise E1: Standing rope cable pushdown, 3 x 10***, 60 seconds rest 

**Performed at 65% of his projected 1-rep max

***Performed with 70% of weights used during weeks 1-3

You can click right here to watch the training video for the week 4 heavy bench workout:

Accessory Day

• Exercise A1: Machine rear delt pec dec, 3 x 15**, 60 seconds rest
• Exercise B1: DB poliquin raise 3 x 15**, 60 seconds rest
• Exercise C1: DB bench press, 3 x 15**, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 x 15**, 60 seconds rest
• Exercise E1: DB rolling extension, 3 x 15**, 60 seconds rest
• Exercise F1: Seated cable rope face pull, 3 x 15**, 60 seconds rest

**Performed with 70% of weight used during weeks 1-3

You can click right here to watch the training video for the week 4 accessory workout:

Week 5 (Doubles)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 1 x 3**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest  
• Exercise C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 4 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest
• Exercise E1: Prone seal row, 3 x 6, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest
• Exercise H1: Standing rope cable pushdown, 2 x 12, 60 seconds rest 

**Performed at 85% of his projected 1-rep max

***Performed at 73% of his projected 1-rep max

****Perform 3 sets of 2 ramping up to one top set with maximum weight. The top set should be hard but NOT an absolute grinder.

You can click right here to watch the training video for the week 5 heavy bench workout:

Accessory Day

• Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest
• Exercise B1: Lat raise machine 3 x 13, 60 seconds rest
• Exercise C1: DB bench 3 x 15**, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest
• Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest
• Exercise F1: 30 degree prone “Y-T-L” raises, 3 x 15, 60 seconds rest

**Performed with 50-65% of max weight

You can click right here to watch the training video for the week 5 accessory workout:

Week 6 (Doubles)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 1 x 2**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest  
• Exercise C1: Rack lockout, 3 x 1****, 4 minutes rest
• Exercise D1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest
• Exercise E1: Seal row, 3 sets of 5 reps, 60 seconds rest
• Exercise F1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest  

**Performed at 85% of his projected 1-rep max

***Performed at 88% of his projected 1-rep max

****Perform 3 sets of 1 ramping up to one top set with maximum weight. The top set should be hard but NOT an absolute grinder.

You can click right here to watch the training video for the week 6 heavy bench workout:

Accessory Day

• Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest
• Exercise B1: Lat raise machine 3 x 13, 60 seconds rest
• Exercise C1: DB bench 3 x 15**, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest
• Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest
• Exercise F1: 30 degree prone “Y-T-L” raises, 3 x 15, 60 seconds rest

**Performed with 50-65% of max weight

You can click right here to watch the training video for the week 6 accessory workout:

Week 7 (Doubles)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 1 x 2**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest
• Exercise C1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest
• Exercise D1: Prone seal row, 3 x 5, 60 seconds rest
• Exercise E1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest
• Exercise F1: Standing rope cable pushdown, 3 x 10, 60 seconds rest 

**Performed at 90% of his projected 1-rep max

***Performed at 73% of his projected 1-rep max

You can click right here to watch the training video for the week 7 heavy bench workout:

Accessory Day

• Exercise A1: Machine rear delt pec dec, 3 x 15, 60 seconds rest
• Exercise B1: Lat raise machine 3 x 13, 60 seconds rest
• Exercise C1: DB bench 3 x 15**, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 x 15, 60 seconds rest
• Exercise E1: DB rolling extension, 3 x 15, 60 seconds rest
• Exercise F1: 30 degree prone “Y-T-L” raises, 3 x 15, 60 seconds rest

**Performed with 50-65% of max weight

You can click right here to watch the training video for the week 7 accessory workout:

Week 8 (Deload #2)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 3 x 3**, 4 minutes rest
• Exercise B1: V-bar dips (forward leaning torso), 2 x 12***, 2 minutes rest
• Exercise C1: Lat pulldown (wide / overhand grip), 4 x 10-12***, 60 seconds rest
• Exercise D1: DB floor flys (neutral grip), 2 x 10***, 60 seconds rest
• Exercise E1: Standing rope cable pushdown, 3 x 10***, 60 seconds rest 

**Performed at 65% of his projected 1-rep max

***Performed with 70% of normal loads

You can click right here to watch the training video for the week 8 heavy bench workout:

Accessory Day

• Exercise A1: Machine rear delt pec dec, 3 x 15**, 60 seconds rest
• Exercise B1: Lat raise machine 3 x 13**, 60 seconds rest
• Exercise C1: DB bench 3 x 15**, 60 seconds rest
• Exercise D1: Lying DB pullover, 3 x 15**, 60 seconds rest
• Exercise E1: DB rolling extension, 3 x 15**, 60 seconds rest
• Exercise F1: 30 degree prone “Y-T-L” raises, 3 x 15**, 60 seconds rest

**Performed with 70% of normal loads

You can click right here to watch the training video for the week 8 accessory workout:

Week 9 (Singles)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 2 x 1**, 4 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest 
• Exercise C1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest
• Exercise D1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest
• Exercise E1: Seated cable row (v-handle), 3 x 10, 60 seconds rest
• Exercise F1: Cable overhead rope extensions, 3 x 10, 60 seconds rest 

**Performed at 94% of his projected 1-rep max

***Performed at 73% of his projected 1-rep max

You can click right here to watch the training video for the week 9 heavy bench workout:

Accessory Day

• Exercise A1: DB front raise, 3 x 10, no rest
• Exercise A2: DB side raise, 3 x 10, no rest
• Exercise A3: DB bent-over rear delt raise, 3 x 10, 60 seconds rest
• Exercise B1: Machine rear delt pec dec, 3 x 10, 60 seconds rest
• Exercise C1: Seated cable row (v-handle), 2 x 12, 0 seconds rest
• Exercise D1: Seated HS overhead press, 2 x 10**, 60 seconds rest
• Exercise E1: Prone seal row, 2 x 5, 60 seconds rest
• Exercise F1: Cobra lat pulldown, 2 x 10, 60 seconds rest
• Exercise G1: Rope cable hammer curl, 2 x 12, 60 seconds rest
• Exercise H1: Bilateral preacher curl machine (supinated grip), 2 x 15, 60 seconds rest

**Use 50-65% of normal weight

You can click right here to watch the training video for the week 9 accessory workout:

Week 10 (Singles)

Heavy Bench Press Day

• Exercise A1: Bench press (competition grip), 1 x 1**, 4 minutes rest
• Exercise B1: Bottom position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest  
• Exercise C1: Lockout position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest
• Exercise C2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest , 
• Exercise D1: V-bar dips (forward leaning torso), 2 x 5, 2 minutes rest
• Exercise E1: DB floor flys (neutral grip), 3 x 10, 60 seconds rest
• Exercise F1: Lat pulldown (wide / overhand grip), 3 x 10, 60 seconds rest
• Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest

**Performed at 96% of his projected 1-rep max

***Performed at 73% of his projected 1-rep max

You can click right here to watch the training video for the week 10 heavy bench workout:

Accessory Day

• Exercise A1: DB front raise, 3 x 10, no rest
• Exercise A2: DB side raise, 3 x 10, no rest
• Exercise A3: DB bent-over rear delt raise, 3 x 10, 60 seconds rest
• Exercise B1: Machine rear delt pec dec, 3 x 10, 60 seconds rest
• Exercise C1: Seated cable row (v-handle), 2 x 12, 60 seconds rest
• Exercise D1: Seated HS overhead press**, 2 x 10, 60 seconds rest
• Exercise E1: Prone seal row, 2 x 5, 60 seconds rest
• Exercise F1: Cobra lat pulldown, 2 x 10, 60 seconds rest
• Exercise G1: Rope cable hammer curl, 2 x 12, 60 seconds rest
• Exercise H1: Bilateral preacher curl machine (supinated grip), 2 x 15, 60 seconds rest

**Performed with 50-65% of max weight

Week 11

This was James competition week! Here was James’ near miss with 702.5 pounds:

702.5 Pound Bench Press (A Near Miss!)

Keep at it James Strickland – that 700 pound bench press is as good as yours!

If you are interested in Josh Bryant style programming then I highly recommend you subscribe to James’ YouTube channel: @SwimHack. 

Part 10: Chad Wesley Smith’s Bench Press Program

Chad Wesley Smith was a world-class powerlifter who set a world-record in the squat when he squatted 900 pounds raw.

Chad was better known for his squatting strength but he also put up some highly respectable numbers on the bench press while working with Josh Bryant.

Josh used a rather unique training split that he called the “9 day work week.” Basically he stretched out his normal 7 day training schedule over 9 weeks.

This was originally done to give him some additional rest between lower body training sessions but as you will see it also worked perfectly for driving up his bench press numbers.

His split looked something like this:

• Day 1: Bench press workout
• Day 2: Off
• Day 3: Squat workout
• Day 4: Upper back accessory day
• Day 5: Off
• Day 6: Bench press accessory workout
• Day 7: Off
• Day 8: Deadlift workout
• Day 9: Off

This training cycle was performed in the summer of 2011.

Once again, all of the training percentages are based off of Chad’s highest attempted bench press in competition.

This is true even for things such as seated military presses. Chad attempted 530 in his meet but tweaked his pec in the process and decided to call it a day for the bench press.

Week 1 (Triples)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 8 sets of 1 rep*****, 45 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest
• Exercise F1: DB flies, 3 sets of 11 reps, 10 seconds rest
• Exercise F2: DB front raises, 3 sets of 8 reps, 60 seconds rest

**Performed at 76% of his projected 1-rep max.

***Performed at 61% of his projected 1-rep max.

****Performed at 58% of his projected 1-rep max.

*****Performed at 59% of his projected 1-rep max.

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 58% of his projected 1-rep max

***Performed at 46% of his projected 1-rep max

****Performed at 56% of his projected 1-rep max

Week 2 (Triples)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest
• Exercise F1: DB flies, 3 sets of 13 reps, 10 seconds rest
• Exercise F2: DB front raises, 3 sets of 5 reps, 60 seconds rest

**Performed at 78% of his projected 1-rep max

***Performed at 61% of his projected 1-rep max

****Performed at 58% of his projected 1-rep max

*****Performed at 61% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 59% of his projected 1-rep max

***Performed at 48% of his projected 1-rep max

****Performed at 57% of his projected 1-rep max

Week 3 (Triples)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest
• Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds rest

**Performed at 80% of his projected 1-rep max

***Performed at 61% of his projected 1-rep max

****Performed at 60% of his projected 1-rep max

*****Performed at 63% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 61% of his projected 1-rep max

***Performed at 50% of his projected 1-rep max

****Performed at 58% of his projected 1-rep max

Week 4 (Deload #1)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest
• Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 76% of his projected 1-rep max

***Performed at 42% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps**,  120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps**, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps**, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps**, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps**, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps**, 60 seconds rest

**All exercises performed with 70% of weights used during weeks 1-3.

Week 5 (Doubles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 5 reps, 60 seconds rest
• Exercise F1: DB flies, 3 sets of 12 reps, 10 seconds rest
• Exercise F2: DB front raises, 3 sets of 3 reps, 60 seconds rest

**Performed at 84% of his projected 1-rep max

***Performed at 65% of his projected 1-rep max

****Performed at 62% of his projected 1-rep max

*****Performed at 66% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press against bands (close grip), 1 set of 1 reps**,  120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest

**Performed at 80% of his projected 1-rep max

***Performed at 54% of his projected 1-rep max

****Performed at 60% of his projected 1-rep max

Week 6 (Doubles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***,  2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 5 sets of 1 reps*****, 75 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest
• Exercise F1: DB flies, 3 sets of 15 reps, 10 seconds rest
• Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest

**Performed at 87% of his projected 1-rep max

***Performed at 65% of his projected 1-rep max

****Performed at 64% of his projected 1-rep max

*****Performed at 69% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press against bands (close grip), 1 set of 3 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest

**Performed at 71% of his projected 1-rep max

***Performed at 55% of his projected 1-rep max

****Performed at 63% of his projected 1-rep max

Week 7 (Doubles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest
• Exercise F1: DB flies, 2 sets of 8 reps, 10 seconds rest
• Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest

**Performed at 90% of his projected 1-rep max

***Performed at 65% of his projected 1-rep max

****Performed at 65% of his projected 1-rep max

*****Performed at 71% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest

**Performed at 75% of his projected 1-rep max

***Performed at 57% of his projected 1-rep max

****Performed at 65% of his projected 1-rep max

Week 8 (Deload #2)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest
• Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 76% of his projected 1-rep max

***Performed at 42% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), sets of 5 reps**, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps**, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps**, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps**, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps**, 60 seconds rest

All exercises performed at 70% of weights used during weeks 5-7

Week 9 (Singles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 1 set of 3 reps***, 2 minutes rest

**Performed at 94% of his projected 1-rep max

***Performed at 76% of his projected 1-rep max

(Note: Chad tweaked his pec on the top single and further aggravated it on the speed triple. Chad ended up shutting the workout down from here rather than finishing it.)

Accessory Workout

• Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 4 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 6 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest

**Performed at 77% of his projected 1-rep max

***Performed at 59% of his projected 1-rep max

****Performed at 69% of his projected 1-rep max

Week 10 (Singles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 3 sets of 3 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 5 reps****, 2 minutes rest
• Exercise D1: Dead bench, 4 sets of 1 rep*****, 60 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest
• Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest

**Performed at 96% of his projected 1-rep max

***Performed at 76% of his projected 1-rep max

****Performed at 69% of his projected 1-rep max

*****Performed at 78% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Face pulls, 1 set of 100 reps, 60 second rest
• Exercise D1: DB front raises, 2 sets of 10-12 reps, 60 seconds rest
• Exercise D2: DB lateral raises, 2 sets of 10-12 reps, 60 seconds rest

**Performed at 61% of his projected 1-rep max

***Performed at 59% of his projected 1-rep max

Week 11 (Singles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Bench press (wide grip), 2 sets of 5 reps***, 2 minutes rest
• Exercise C1: DB front raises, 3 sets of 4-8 reps, 60 seconds rest
• Exercise D1: Flat DB extension, 3 sets of 10-15 reps, 60 seconds rest

**Performed at 97% of his projected 1-rep max

***Performed at 71% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (competition grip), 3 sets of 1 reps**, 240 seconds rest
• Exercise B1: (“15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing”)

**Performed at 69% of his projected 1-rep max

Week 12 (Meet Week!)

Chad missed a 530 pound bench press attempt at the Pro/Am in 2011. He ended up tweaking his pec on this set and decided to call it a day rather than going for a third attempt with the same weight.

Obviously this is not the fault of Josh Bryant’s training routine. Sometimes things these things just happen on the bench press.

Don’t get me wrong, I am all for training in an intelligent manner so as to avoid injury. But if you are afraid of getting hurt then you are in the wrong sport!

Part 11: Vincent Dizenzo’s Bench Press Program

Vincent Dizenzo is a highly accomplished bench press specialist. He has put up multiple 600+ pound raw bench presses and multiple 900+ pound “geared” bench presses.

It goes without saying that I was excited to see what Vincent could accomplish when he teamed up with the best bench press coach in the world, Josh Bryant. Here is a training log detailing Vincent’s training from 2013. 

During this time Vincent was using a very simple 3 days per week push / pull / legs split where he performed all of his chest / shoulder / tricep exercises on one single day per week.

Vincent very narrowly missed a raw 600 pound bench press in the 275 pound weight class. He later teamed up with Josh Bryant again and finally reached his goal.

This training log was also taken from the old training log archives at elitefts.com. All of the training percentages are based on a projected 600 pound bench press.

Check it out:

Week 1 (Triples)

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Bottom position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise C1: Top position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise C2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise D1: Bench press against bands (close grip), 1 set of 4 reps****, 2 minutes rest
• Exercise E1: Dead bench (competition grip), 4 sets of 1 reps*****, 60 seconds rest
• Exercise F1: Standing band flyes, 3 sets of 15 reps, 60 seconds rest
• Exercise G1: Lying DB extension, 4 sets of 8 reps, 60 seconds rest
• Exercise H1: Band scap retractions, 3 sets of 12 reps,  60 seconds rest
• Exercise I1: Standing band pull aparts, 4 sets of 12 reps, 60 seconds rest

**Performed at 80% of his projected 1-rep max

***Performed at 83% of his projected 1-rep max

****Performed at 72% of his projected 1-rep max

*****Performed at 73% of his projected 1-rep max

Week 2 (Triples)

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Bottom position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise C1: Top position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise C2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise D1: Sling shot bench press against bands (close grip), 1 set of 4 reps****, 2 minutes rest
• Exercise E1: Dead bench (competition grip), 4 sets of 1 rep*****, 60 seconds rest
• Exercise F1: Lying DB extension against bands, 4 sets of 8 reps, 60 seconds rest
• Exercise G1: Fat bar tricep cable pushdown, 3 sets of 12 reps, 60 seconds rest
• Exercise H1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest
• Exercise I1: Standing band pull aparts, 4 sets of 12 reps, 60 seconds rest

**Performed at 82.5% of his projected 1-rep max

***Performed at 73% of his projected 1-rep max

****Performed at 68% of his projected 1-rep max

*****Performed at 75% of his projected 1-rep max

Week 3 (Triples)

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Bottom position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise C1: Top position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise C2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise D1: Sling shot bench press against bands (close grip), 1 set of 4 reps****, 2 minutes rest
• Exercise E1: Dead bench (competition grip), 3 sets of 1 rep*****, 60 seconds rest
• Exercise F1: Standing band flyes, 3 sets of 15 reps, 1/0/1/0, 60 seconds rest
• Exercise G1: Lying DB extension against bands, 7 sets of 12 reps, 60 seconds rest
• Exercise H1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest
• Exercise I1: Standing band pull aparts, 4 sets of 12 reps, 60 seconds rest

**Performed at 83% of his projected 1-rep max

***Performed at 73% of his projected 1-rep max

****Performed at 68% of his projected 1-rep max

*****Performed at 78% of his projected 1-rep max

Week 4 (Deload #1)

• Exercise A1: Bench press (competition grip), 3 sets of 3 reps**, 4 minutes rest
• Exercise B1: Bench press (close grip), 3 sets of 3 reps***, 2 minutes rest
• Exercise C1: Standing band flyes, 2 sets of 15 reps, 60 seconds rest
• Exercise D1: Josh Bryant triceps tri-set, 3 sets of 12 reps, 60 seconds rest
• Exercise E1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest
• Exercise F1: Standing band pull aparts, 4 sets of 12 reps, 60 seconds rest

**Performed at 62% of his projected 1-rep max

***Performed at 53% of his projected 1-rep max

Week 5 (Doubles)

• Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest
• Exercise B1: Bottom position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise C1: Top position overcoming isometric, 2 sets of 1 rep (6 second hold), 2 minutes rest
• Exercise C2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise D1: Bench press against chains, 1 set of 6 reps****, 2 minutes rest
• Exercise E1: Dead bench (competition grip), 3 sets of 1 rep*****, 60 seconds rest
• Exercise F1: Standing band flyes, 2 sets of 15 reps, 60 seconds rest
• Exercise G1: Flat DB triceps extension against bands, 4 sets of 10 reps, 60 seconds rest
• Exercise H1: Rope cable pushdown, 3 sets of 15 reps, 60 seconds rest
• Exercise I1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest
• Exercise J1: Standing band pull aparts, 4 sets of 12 reps, 60 seconds rest

**Performed at 88% of his projected 1-rep max

***Performed at 76% of his projected 1-rep max

****Performed at 62% of his projected 1-rep max

****Performed at 80% of his projected 1-rep max

You can click right here to watch the training video for Vincent’s week 5 bench press workout:

Week 6 (Doubles)

• Exercise A1: Bench press reverse band (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Bottom position overcoming isometric, 2 sets of 1 reps (6 second hold), 2 minutes rest
• Exercise B2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise C1: Top position overcoming isometric, 2 sets of 1 reps (6 second hold), 2 minutes rest
• Exercise C2: Speed bench press (competition grip), 2 sets of 3 reps***, 2 minutes rest
• Exercise D1: Bench press against chains, 1 set of 6 reps****, 2 minutes rest
• Exercise E1: Dead bench (competition grip), 3 sets of 1 reps*****, 60 seconds rest
• Exercise F1: Flat DB extension against bands, 4 sets of 10 reps, 60 seconds rest
• Exercise G1: Kaz press, 3 sets of 12 reps, 60 seconds rest
• Exercise H1: Standing band flyes, 3 sets of 15 reps, 60 seconds rest
• Exercise I1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest

**Performed at 113% of his projected 1-rep max

***Performed at 76% of his projected 1-rep max

****Performed at 65% of his projected 1-rep max

*****Performed at 81% of his projected 1-rep max

You can click right here to watch the training video for Vincent’s week 5 bench press workout:

Week 7 (Doubles)

• Exercise A1: Bench press (competition grip), set of 2 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 4 sets of 3 reps***, 2 minutes rest
• Exercise C1: Bench press against chains (close grip), 1 set of 4 reps, 2 minutes rest
• Exercise E1: Dead bench (competition grip), 3 sets of 1 reps*****, 60 seconds rest
• Exercise F1: Flat DB extension against bands, 4 sets of 10 reps, 60 seconds rest
• Exercise G1: Kaz press, 3 sets of 8 reps, 60 seconds rest
• Exercise H1: Standing band flyes, 3 sets of 15 reps, 60 seconds rest
• Exercise I1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest

**Performed at 83% of his projected 1-rep max

***Performed at 73% of his projected 1-rep max

****Performed at 70% of his projected 1-rep max

*****Performed at 83% of his projected 1-rep max

You can click right here to watch the training video for Vincent’s week 5 bench press workout:

Week 8 (Deload #2)

• Exercise A1: Bench press (competition grip), 3 sets of 3 reps**, 4 minutes rest
• Exercise B1: Bench press (close grip), 3 sets of 3 reps***, 2 minutes rest
• Exercise C1: Kaz press, 3 sets of 12 reps, 60 seconds rest
• Exercise D1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest
• Exercise E1: Standing band pull-aparts, 4 sets of 12 reps, 60 seconds rest

**Performed at 62% of his projected 1-rep max

***Performed at 53% of his projected 1-rep max

You can click right here to watch the training video for Vincent’s week 5 bench press workout:

Week 9 (Singles)

• Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 4 sets of 2 reps***, 2 minutes rest
• Exercise C1: Sling shot bench press (medium grip), 1 set of 5 reps****, 2 minutes rest
• Exercise D1: Dead bench against bands (competition grip), 3 sets of 1 reps*****, 60 seconds rest
• Exercise E1: Standing band flyes, 2 sets of 15 reps, 60 seconds rest
• Exercise F1: Flat DB triceps extension against bands, 6 sets of 4 reps, 60 seconds rest
• Exercise G1: Kaz press on smith machine, 3 sets of 8 reps, 60 seconds rest
• Exercise H1: Standing band pull aparts, 4 sets of 12 reps, 60 seconds rest
• Exercise I1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest

**Performed at 93% of his projected 1-rep max

***Performed at 81% of his projected 1-rep max

****Performed at 88% of his projected 1-rep max

*****Performed at 68% of his projected 1-rep max

You can click right here to watch the training video for Vincent’s week 5 bench press workout:

Week 10 (Singles)

• Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 3 sets of 2 reps***, 2 minutes rest
• Exercise C1: Sling shot bench press (medium grip), 1 set of 3 reps****, 2 minutes rest
• Exercise D1: Dead bench (competition grip), 3 sets of 1 reps*****, 60 seconds rest
• Exercise E1: Standing band flyes, 3 sets of 15 reps, 60 seconds rest
• Exercise F1: Flat DB triceps extension against bands, 6 sets of 4 reps, 0 seconds rest
• Exercise G1: Kaz press, 3 sets of 8 reps, 60 seconds rest
• Exercise H1: Standing band pull aparts, 4 sets of 12 reps, 60 seconds rest
• Exercise I1: Band scap retractions, 3 sets of 12 reps, 60 seconds rest

**Performed at 95% of his projected 1-rep max

***Performed at 83% of his projected 1-rep max

****Performed at 93% of his projected 1-rep max

*****Performed at 70% of his projected 1-rep max

You can click right here to watch the training video for Vincent’s week 5 bench press workout:

Week 11 (Meet Week!)

Vincent missed his 600 pound bench press attempt in this training cycle. As mentioned previously Vincent later teamed up with Josh Bryant to finish what he started. Here was the result:

Well done Vincent Dizenzo! SMASH F$%@ING WEIGHT!

Conclusion | The Josh Bryant Bench Press Program!

Josh Bryant is truly one of the brightest minds in the fitness industry.

4In a world where it seems like a possible training style has already been mapped out Josh has invented a strategy for bench press program design that is as unique as it is effective.

There is a reason the strongest bench presser in the world Julius Maddox continues to place his faith in Josh. If you are looking for a bench press or powerlifting coach then I can think of no man better suited for the job than Josh Bryant.

Thank you Josh for sharing your gift with the world. May you lift long and prosper!

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So sail away from the safe harbour. Explore, Dream, Discover.”

Thank you for reading and I wish you the best of luck in your strength training journey!