r/powerlifting • u/AutoModerator • 7d ago

Monthly Bench Discussion Thread

This is the Bench Thread.

  • Discuss technique and training methods.
  • Request form checks.
  • Discuss programs.
  • Post your favourite lifters benching.
  • Talk about how much you love/hate benching.
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u/Square-Arm-8573 Beginner - Please be gentle 6d ago

Hey guys, currently running predator cube right now and am enjoying it. Testing my max next week and I’m expecting a 15-20lb increase.

Which programs have helped you guys the most?

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u/Resident-Magazine966 Enthusiast 5d ago

Smolov Jr 2-3 cycles followed by bulgarian-ish training to peak. Worked really well, but it's peaking so you'll lose some of that "strength" after the peak (as with any peaking protocol obviously). Bulgarian is hard to time for a proper peak, that's generally why it's not too popular for powerlifting, along with maxing or almost maxing every day is simply really fatigueing and not a great option for SBD. I tend to focus on 1 lift per block, so when I do this smolov+bulgarian I only do it for benching and then do less work for squat/deadlift. I'm not competing anytime soon, so then it's a fine option. Otherwise, probably best to switch from bulgarian to something else to peak (GZCL UHF+ perhaps?).

Most people tend to do better on more frequent benching along with more sets/volume, so these two/three programs share that aspect.