Whether youre a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. Ray Williams is a powerlifting legend known for his incredible strength and remarkable feats in the sport. Part 11: Vincent Dizenzos Bench Press Program. FREE BENCH PRESS PROGRAM BY MARK BELL As you become stronger and become unable to cant add 5-10 pounds with each session, you still need to progress! Rest your feet flat on the ground or you can use the foot rest at the end of the bench if your feet don't reach. Each workout you are going to work up to a triple, double, or single on the competition bench press to start your workout. Message frequency varies. help you achieve your goals inside and outisde of the gym, and most importantly, help you become the best Buy on Amazon: 5: Sling Shot Mark Bell Pushup 8.30. The third is where you can really make some free gains. 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. The slingshot bench press was included in my article on the Best Bench Press Variations. 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. 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. You can click right here to watch the training video for the week 6 heavy bench workout: You can click right here to watch the training video for the week 6 accessory workout: **Performed at 90% of his projected 1-rep max. Taking a quick video of your lift is the quickest and easiest way to address this. 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! James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds. It's a relatively straightforward bench-only program that gradually decreases volume while increasing intensity before attempting a new PR on week 5. The most important part of your Josh Bryant style bench press workouts is your top set on the competition bench press. Because repetition schemes are varied, it can be easy to look at the weight you used on the previous week and get discouragedbut that misses the point entirely for accessory exercises. However, it is sometimes necessary if you are trying to squeeze all of your bench pressing workout into one single workout during the week. When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. ULTRA FITNESS Bench Press Slingshot Weight lifting Push up Strength Training Gym | Sporting Goods, Fitness, Running & Yoga, Strength Training & Weights | eBay! If that feels good, you could then start doing singles at 105% and 110%. Performed at 69% of his projected 1-rep max, Performed at 78% of his projected 1-rep max, There is a reason the strongest bench presser in the world, 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 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, Exercise C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 4 minutes rest, Exercise B1: Speed bench press (competition grip), 5 x 3***, 4 minutes rest, 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, 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 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, 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 H1: Standing rope cable pushdown, 2 x 12, 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 F1: 30 degree prone Y-T-L raises, 3 x 15, 60 seconds rest, Exercise A1: Bench press (competition grip), 1 x 2**, 4 minutes rest, Exercise C1: Rack lockout, 3 x 1****, 4 minutes rest, Exercise E1: Seal row, 3 sets of 5 reps, 60 seconds 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, 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 B1: Lat raise machine 3 x 13**, 60 seconds rest, Exercise F1: 30 degree prone Y-T-L raises, 3 x 15**, 60 seconds rest, 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 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, 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, 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 C1: Lockout position bench press overcoming isometric (competition grip), 2 x 1 (6-second hold), 2 minutes rest. Bench press two or three times per week with at least two days in . Related Article: 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). Journal of Trainology,6(2), 47-51. The bench program was the very first advanced single lift program that Candito designed after feeling he had hit a wall. My bench press program for powerlifting is the ultimate plan for benching more in 30 days. If you are feeling elbow pain, it is almost always because you dont have stacked joints. We stand to empower those who seek to improve their life through fitness. Click here for the Reactive Slingshot sizing guide and current pricing on Rogue Fitness. 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. In this guide, Ill discuss everything you need to know about getting started with the Slingshot. He originally created it as a tool to allow lifters to press more weight safely and without pain. For example here is a sample bench press workout of James Strickland where he utilized overcoming isometrics: You can click right here for a great training video of this workout. In this comprehensive guide, I will show you how to use the Josh Bryant bench press program to break powerlifting world records! Therefore, the Slingshot might be an effective external cue to tuck the elbows, which would allow lifters to practice the correct motor pattern. Here is a bench press workout that James Strickland used on his quest to become the lightest man to ever bench press 700 pounds. In the elite lifter, we see that the bar is being pushed back while also pressing up. Medical Disclaimer, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking, Sling Shot Bench Press Program Spreadsheet 5 Week, Greg Nuckols 3x Intermediate Medium Volume Bench Press Program, 6 Week Power Bench Press Program Spreadsheet, Scott Warman 10 Week Bench Press Peaking Program, 12 Week Bench Press Peaking Program Spreadsheet, Candito 6 Week + Advanced Bench Press Hybrid Program, 6 Week Russian Bench Press Peaking Program (3 Day), Brad Gillingham 12 Week Bench Press Program, The 8 Best Paleo Protein Powders for 2023, The 6 Best Egg White Protein Powders in 2023, The 7 Best Multivitamins for Bodybuilding, 4 sets of 3 reps of sling shot bench press. The B1 exercise that is highlighted above represents our speed bench press sets. Trust me, you dont want to miss out on this cutting-edge information! Personally, I like to use the Slingshot when Im increasing my bench fress frequency. help you achieve your goals inside and outisde of the gym, and most importantly, help you become the best Just like before, start with a raw bench and perform your base number of sets and reps that you normally would. You can click right here to watch the training video for the week 3 heavy bench workout: You can click right here to watch the training video for the week 3 accessory workout: **Performed at 65% of his projected 1-rep max, ***Performed with 70% of weights used during weeks 1-3. Finally, James wraps up his bench press workout with three accessory exercises for his upper back, chest, and triceps. If you respond well to a higher-frequency approach then you definitely want to check out this program. This means that its easier to put on and use because youre not fighting as much tension as you bring the bar down. If you are not sure where to start I recommend you give this type of bench press training frequency a shot. As a general rule of thumb Josh likes to use isometrics to attack 1-2 weak points within a workout. *Complete 3-5 sets. As you bring the barbell down during the bench press, the Slingshot creates elastic tension on your chest, which allows you to use more weight than you normally would for the same number of reps. Because the bar load is partially supported by the elastic tension, the Slingshot can also reduce the amount of stress on the shoulders and elbows when the bar is on your chest. This type of split works very well for extremely strong bench pressers with a lot of fast-twitch muscle fibers. **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, ***Performed at 54% of his projected 1-rep max, **Performed at 87% of his projected 1-rep max, ****Performed at 64% of his projected 1-rep max, *****Performed at 69% of his projected 1-rep max, **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, ****Performed at 65% of his projected 1-rep max, *****Performed at 71% of his projected 1-rep max, **Performed at 75% of his projected 1-rep max, ***Performed at 57% of his projected 1-rep max, All exercises performed at 70% of weights used during weeks 5-7, ***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 missed a 530 pound bench press attempt at the Pro/Am in 2011. As you can see, the descent path is very much the same for all three. Do you wonder how Josh Bryant trains to hit bench press PRs? version of yourself. Dont get me wrong, I am all for training in an intelligent manner so as to avoid injury. For example, lets say you did 2 X 2 @ 90% raw. Josh sometimes has his clients bench press heavy once every 10 days. If you are a novice or beginner, you should be reading the 55 program. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. So for me, it just trains the part of the movement I'm already good at. Download Skwaat Program Whether you're a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. In this video EPIC's head coach Brandon explains . To fix this, really focus on getting into a tighter position where your scapula are pulled back and down. However, rack lockouts and other partial range of motion lifts can also be utilized. (2019), the slingshot was found to reduce the muscle activation of the tricep, proper elbow position for the bench press, relationship between volume and hypertrophy, 6 Decline Bench Press Benefits (Plus, 1 Drawback), 8 Close Grip Bench Press Benefits (Plus, 1 Drawback), Reverse Grip Bench Press: How-To, Benefits, Muscles Worked, 3-Board Bench Press: Technique, Benefits, How To Program. Buy on Amazon: 7: M . Tighten your core and then pinch your shoulder blades together. The Advanced Bench Press Program, 3 Days/Week. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. Consent is not a condition of any purchase. Here is what Chad Wesley Smiths heavy accessory days typically looked like: And here is what Julius Maddoxs typical heavy accessory day looked like: As you can see the bench press accessory days can be organized in a wide variety of ways. 2022 Mark Bell Sling Shot. . Thank you for reading and I wish you the best of luck in your strength training journey! This field is for validation purposes and should be left unchanged. Speed Bench 4-6 sets 3-4 reps heavier each week. Slingshot mimics a bench shirt which helps with preventing injuries, it's awesome at helping you adapt to heavier loads. Workout-1: Max Effort Squat/Deadlift Training. Lastly, the number one reason for overuse injuries is getting greedy. Youll want to rep out to fatigue. I will explain why and when you should use the Slingshot, the types of Slingshots, and how to implement it into your training. More weight moved for the same amount of reps equals more progress. They rank 27th nationally in forcing turnovers, 22nd in offensive rebounding and 58th in 3-point frequency. 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. i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. He is best known for setting the heaviest raw squat record in history, which still stands to this day.Ray also competed at the 2023 Powerlifting America (AMP) Classic Open Nationals on February 24th, where he won his seventh national title, and cemented himself as a living icon of . View our Privacy Policy and Terms of Service. BENCH PRESS: 5 sets of 3 reps Kick off with the powerlifting staple itself. Bench Press Slingshot Powerlifting Blaster Gym Workout Elbow Support for Men +Shipping: US $4.26. Between that and 315 lb or 142 kg should go with the original. The slingshot is a wide band with holes on either side to slide onto your arm which then stretches across your chest and ribcage to create an increased elastic response at the bottom of the lift. Mission accomplished. Cambered Bar Bench Press: Benefits, How-To, Technique. Here is what the 3 week block of singles might look like: Week 12 would be another deload week and week 13 would be the week of your powerlifting / bench press meet! Instead, a new technique has emerged: RPE training. Explore, Dream, Discover.. 54. For example, if James Strickland attempted 702.5 pounds on meet day then all training percentages are based off of that number. Stacked joints simply refers to having your wrists, forearms, and elbows all in alignment. Sling Shot Bench Press Barbell, Bench 5 3 60 sec Use 60% of your 1RM for all 5 sets. Slide backwards along the bench and under the bar until your upper ab area is directly under the bar. You can click right here to watch the training video for the week 7 heavy bench workout: You can click right here to watch the training video for the week 7 accessory workout: You can click right here to watch the training video for the week 8 heavy bench workout: You can click right here to watch the training video for the week 8 accessory workout: **Performed at 94% of his projected 1-rep max. If the question was, will using a slingshot allow me to lift heavier weight on average in training so that I can capitalize on that to lift much more without it?the answer would be a loud yes. Check it out for more exercises to include in your bench press programming. Josh Bryant is a HUGE believer in the concept of compensatory acceleration training, or CAT sets. As a general rule of thumb Josh likes to program three weeks of triples, three weeks of doubles, and three weeks of singles. Go-Sports Store. How is Josh Bryant able to train so many world record holders in the bench press? Tuck your feet back under the bench directly beneath the hips, with the balls of the feet in contact with the floor and heels raised. So the first step is identifying where you're weak within the bench press, and then selecting the variation that targets that weak point. Please note that all of these workouts were taken directly from, Exercise G1: Standing rope cable pushdown, 3 x 10, 60 seconds rest. You no doubt learned in grade school that the shortest distance between two points is a straight linethose basic physics still apply. May you lift long and prosper! While it is considered obvious now, at the time the thought of altering weights in a strategic manner had never been formulated. ***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, **Performed at 82.5% of his projected 1-rep max, ****Performed at 68% of his projected 1-rep max, *****Performed at 75% of his projected 1-rep max, **Performed at 62% of his projected 1-rep max, ***Performed at 53% of his projected 1-rep max, **Performed at 88% of his projected 1-rep max, ****Performed at 80% of his projected 1-rep max. The Reactive Slingshot is designed better for beginner lifters who have under two years of bench press experience or bench press under 300lbs. 8. Furthermore, this conjugate style of alternating exercises is well known throughout the strength community for its ability to stop plateaus in their track. 4. The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. So theoretically you should be able to perform a greater number of reps before your triceps fatigue. Check on Amazon. The 6 week program manipulates frequency, intensity and volume to allow you to smash right through any barriers. The sling shot is an elastic piece of material that helps you bench-press more easily. The evidence is still short on whether increasing your 1 rep max Slingshot strength will transfer to increases in your 1 rep max raw bench. Influence of the Slingshot bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters, The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. Additionally, make sure you are tucking properly. And here are some of Joshs favourite supplemental exercises to improve your lockout strength: As a general rule of thumb Josh prefers full-range of motion movements that also overload the lockout portion of the bench press. Much like North Texas, the Knights play as if an AI program run by Slingshot created them. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Healthy (and Tasty) Tips for Your Super Bowl Party, 4 Proteins You Should be Eating, But Probably Arent. In terms of powerlifting, the hardest part of a heavy bench press for most people isn't the lockout, it's the middle part of the range of motion, and the slingshot helps you push through that part through initial momentum. Dead Bench Press: How To, Benefits, Muscles Worked. $3 off every $30 spent. How have you incorporated the slingshot in your bench workouts? You will need to do the lift frequently to improve on it. This is true even for things such as seated military presses. For the most part, the differentiating feature between each of these Slingshots is how much tension youll get while benching. 12-Week Program Lifting Chart. Slingshot Bench 3-4 sets 1-5 reps. Or. The accessory exercises are essentially bodybuilding-style movements designed to strengthen weaknesses and maintain muscular size within individual muscle groups. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Vincent very narrowly missed a raw 600 pound bench press in the 275 pound weight class. Although very similar to a regular bench press, the elastic does have a slight learning curve. 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. Chad attempted 530 in his meet but tweaked his pec in the process and decided to call it a day for the bench press. All rights reserved. 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. Check on Amazon. You have to lift heavy to elicit a response in your fast-twitch muscle fibers. There are four types of Slingshots that you can buy based on how much tension you want. I made significant progress with the 55 bench press workout routine since it was easy to follow and stay on track, and any bench press workout program that you are consistent with will work to a certain extent. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Lets use the same example of 5 X 5 at 70%. If you have over two years of bench press experience or bench press over 300lbs then the Original Slingshot is your pick. Please note that the DB bench press was performed extremely sub maximally. Last, youll want to make sure that youre consistently touching the chest at the same spot each rep. The best slingshot bench of 2023 is found after hours of research and using all the current models. Regardless of age, gender, By week 11 you should be hitting a single that is already beyond what you could do at the start of the peaking cycle. Reactive SlingShot by Mark Bell. If Im transitioning into a program where Im going from benching 2X per week to 3X per week, then using the Slingshot is a great tool to help me transition to higher amounts of volume while keeping my shoulders and elbows healthy. Here are some general guidelines you may want to follow: 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. * By entering your phone number and submitting this form, you consent to recieve marketing text messages (such as promotion codes and cart reminders) from Mark Bell Sling Shot at the number provided, including messages sent by autodialer. Research Shows That Most Heart Disease Deaths Are Preventable By Changin Is Weight Loss With the New Injectable Meds Sustained? This is because the triceps dont get fatigued as quickly as a raw bench press. Message frequency varies. If you are constantly alternating exercises, you will always be progressing. All of the training percentages are based on a projected 600 pound bench press. When first using the Slingshot in your training, I would recommend taking 2 weeks to learn the movement pattern and feel how the Slingshot affects your bench press. One quick and simple way to make sure youre following number four correctly is to add a bit of chalk to the middle of the barbell. Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. Often times you will be able to rep out a weight on exercises such as board presses or pin presses that are greater than 100% of your 1-rep max on the bench press. Lie on a bench and place your lower back flat against the padding. And to do that, you should start with the following: Regularly bench press in the 4-to-6 rep range (about 85% of your one-rep max). As a general rule of thumb Josh has his athletes perform 2-4 accessory exercises for the chest, shoulders, triceps, and upper back. But I wouldn't have done so much with the slingshot if it wasn't for the fact that I fail close to lockout. *Complete 3-5 sets. He has trained many of the worlds strongest bench press specialists including Julius Maddox. Youve probably wondered, What program is best for increasing the bench press? This one! To buy the Sling Shot and other products, visit howmuchyabench.net. For information purposes only and does not constitute medical advice. When it comes to truly maximizing strength on the bench, there are 3 ways: The first point will only come into play if youre bulking, and the second is handled by the actual program. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. While RPE is phenomenal for pushing yourself, it can be an easy way to rationalize taking an easier workout day because you dont feel in the zone enough. Cable or Machine Flye: 3 sets of 12 repetitions. You can unsubscribe at any time by replying STOP or clicking the unsubscribe link (where available) in one of our messages. 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. Another interesting conclusion from the study was an enhanced motor pattern while using the Slingshot. Buy on Amazon: 3: Bench Press Slingshot Band Push 8.25. The left is where you want to be, with everything in alignment. This video from Bryce of Calgary Barbell breaks it down perfectly. Dont let the fat stop you from enjoying family, friends, and football this Thanksgiving Weekend. here are some stats: height: 5'9. weight: ~200-205lbs (stayed in this range the entire program) bench: ~275lbs 1rm to ~315lbs (lifetime PR) the 275lbs as a 1rm is a bit of a sandbag as i workout alone and hadn't truly maxed on the . 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. Its very important to understand that isometrics are extremely taxing on your central nervous system. If you can get yourself into a tight, tucked position each time, you create a strong base to push frommore weight lifted from improved leverages and stability. While we have discussed the neurological adaptations necessary for maximal strength in detail in the past and it gets very complicated very fast, all you need to know is that neuromuscular adaptations are the crux of actually getting strong. It forms the core of any true training program. As you have probably noticed, there are no specific isolation movements listed. The slingshot does take a couple of sessions to get the motor pattern down. Thank you Josh for sharing your gift with the world. Louie Simmons likes his athletes to perform their speed sets on a separate day of the week from their heavy bench press sets.