A Bench Press Program that Worked!

Hail to the Dinosaurs!

Two quick notes and then we'll talk iron.

1. Physical Culture Radio.

I'll be on Physical Culture Radio at 12:00
noon today. If you miss the live show, listen
to the download at your convenience. We're
part of the SuperHuman Radio network:


2. The March Dino Files.

We're still working to finalize the little monster,
but it will be ready soon. Everything is written;
we just need to finish the layout and the final
edits. I'll send a link when it's ready. In the
meantime, be sure to grab the December,
January and February issues so you're all
caught up and ready for the March issue.

We've been doing a series on safe and effective
lower body training for older Dinos, and it's a
real game-changer, with tons of "from the
trenches" ideas and suggestions from your
fellow Dinosaurs.

February 2016 Dinosaur Files


January 2016 Dinosaur Files


December 2015 Dinosaur Files


3. A Bench Press Program that Worked.

About 25 years ago I drove to Jacksonville,
Florida to compete in a national Bench Press
Championship hosted by one of the drug-free
powerlifting organizations I lifted in.

My goal was to hit 405 pounds for a new PR
and a new American and -- get this -- World
Record in my weight class and age group.

Long story short -- I won the championship
with 385 pounds, but missed 405 on my
third attempt.

I was seriously mad at myself -- and I thought
about it every mile of the long drive home.

I missed the lift at the point where the bar was
about 4 to 6 inches off the chest. I just didn't
have enough oomph to drive it through the
sticking point.

So I decided to make the sticking point my
strong point.

There was another National Bench Press
contest in two weeks, and I decided to enter
it and try to redeem myself for the missed

My training plan was simple.

Fopr the next two weeks, I trained my bench
press 3x per week --  performing short, brief,
abbreviated workouts.

Normally, I trained my bench press once a
week, which worked great -- but this was a
special, two week program to focus on that
troublesome sticking point.

I did no regular bench presses, and no
other pressing movements.

Everything was in the rack -- and I started
each rep from the sticking point -- meaning
that the bar rested on pins 4 to 6 inches
above my chest. So it was two weeks of
partial benches.

I did 5 to 7 progressively heavier singles in
every workout, and always finished at 405
or more.

The program worked. In fact, it worked

At the next contest, I blasted that 405 into
the stratosphere -- and set a new American
and World record in the 220 pound class,
submasters division.

That shows you the kind of program that
works. Nothing fancy -- just hard work and
heavy iron.

Yours in strength,

Brooks Kubik

P.S. You can see that record-setting bench
press -- and learn more about my power
rack workouts -- in my Power Rack Training


P.S. 2. My other books and courses -- and
links to my Kindle books and PDF training
courses -- are right here at Dino Headquarters:


P.S. 3. Thought for the Day: "Aim high and
train hard." -- Brooks Kubik