slingshot bench press program slingshot bench press program

Influence of the Slingshot bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. This was because participants were able to drive the bar faster through their natural sticking points. For anyone who has ever tried it, you notice the benefits right away. Your information has been successfully processed! The Program Since it's the bench press you want to improve. These allow lifters to add only one or two pounds to the bar to ensure progress is met on upper-body lifts where adding 5-10 pounds per session becomes impossible. This does two things. SVRSD Bench Press Slingshot Power Weight Lifting Training Fitness Increase Strength Push Up Gym Workout Visit the SVRSD Store 204 ratings | 4 answered questions $2399 Get Fast, Free Shipping with Amazon Prime Color: Yellow/ Green/Red/Blue/Black Size: One Size Last, youll want to make sure that youre consistently touching the chest at the same spot each rep. My recommendation is the Original Slingshot, which will suit most people who want to overload the bench press. Whether you are looking for a 30 day bench press program or a 12 week cycle, you're covered. The bench program was the very first advanced single lift program that Candito designed after feeling he had hit a wall. Each of these variations target specific ranges of motion. 26 Powerlifting and Powerbuilding Programs | FREE Downloads | Written by Jon Chambers | Updated on 13 October 2022. Bench Press Slingshot Powerlifting Blaster Gym Workout Elbow Support for Men +Shipping: US $4.26. This program is not only used to help increase the bench press but other compound lifts also, such as the squat and deadlift. May you lift long and prosper! While positioning is critical, you cant stop thereyou actually have to lift it. **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, **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, **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, **Performed at 80% of his projected 1-rep max, ****Performed at 60% of his projected 1-rep max, *****Performed at 63% of his projected 1-rep max, **Performed at 61% of his projected 1-rep max, ***Performed at 50% of his projected 1-rep max, **Performed at 76% of his projected 1-rep max, ***Performed at 42% of his projected 1-rep max. A: As many reps as possible10 RPE but not failure. These changes will appear here, in your profile, and in your casting call applications: 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). Of course, you do not have to perform these exact exercises in your own routines. Why are you trying to milk out an extra 5 pounds on pull-overs, when you could easily switch to rows and get better muscular stimulation (because your body is so used to pull-overs)? When youre trying to get used to heavier loads in general, youll want to perform lower repetitions for higher intensities. If you feel discomfort or sharp pain in your shoulder, its because you arent tucking enough. Ray Williams is a powerlifting legend known for his incredible strength and remarkable feats in the sport. Pretty classic linear periodization leading into a peak. 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Exercise C2: Speed bench press (competition grip), 2 x 2***, 4 minutes rest , Exercise F1: Lat pulldown (wide / overhand grip), 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 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, 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, Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 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, Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds 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 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, 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 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, Exercise A1: Bench press against bands (close grip), 1 set of 1 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, Exercise B1: Speed bench press (competition grip), 5 sets of 3 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, 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 F1: DB flies, 2 sets of 8 reps, 10 seconds rest, Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest, Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest, Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 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, 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, 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 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 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, 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, 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). In Joshs opinion the answer is bench press isometrics. For the warmup, Bell suggests using a Hip Circlea looped piece of fabric that wraps below or above the knees to activate the glutes and hips. 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. Bodybuilding chest day (once per week) = 25 sets per day focused on chest/bench, Pyramid bench program (5 times per week) = 5 sets per day focused on bench. Rather, I would pick a set and rep range with a bar load that you would normally do raw, and perform it using the Slingshot. Workout-3: Dynamic Effort Squat/Deadlift Training. **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. It depends on what you consider cheating. Buy on Amazon: 7: M . As mentioned previously Vincent later teamed up with Josh Bryant to finish what he started. 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. So the first step is identifying where you're weak within the bench press, and then selecting the variation that targets that weak point. When I use the slingshot, I like to take a prescribed load (i.e. Thank you for signing up. The sling shot is an elastic piece of material that helps you bench-press more easily. For example, here is what one of James Stricklands deload workouts looks like: As you can see, the overall training volume is significantly reduced compared to his normal heavy workouts. From a technical standpoint, this may be the most important aspect of the lift to fully grasp. This slight change in positioning allows for greater recruitment in the triceps and front delts without sacrificing any power in the chest. . Journal of Trainology,6(2), 47-51. 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. feeling the weight in your hands before attempting it raw). i decided to run the original deathbench program now a little over 2 months ago and i've finally completed it. With that said, if you find that the main movement and accessory movement is leaving you drained and fatigued, just treat the isolation sets as active recovery and use light weight. I will also show you sample training programs from some of the worlds strongest powerlifters including James Strickland, Chad Wesley Smith and Vincent Dizenzo. 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 Lets take another look at our sample bench press workout from James Strickland: In this workout James performs three separate accessory exercises for his upper back, chest and triceps. The choice is up to you. You should ideally be rotating between chest, shoulder, and back movements. 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! You may feel like you need to pull the bar down, which will require you to use your upper back musculature a bit more than you would in a raw bench press. What Does a Slingshot Do For Bench Press? 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. This is true even for things such as seated military presses. First, it relieves any pain you may be having and prevents it from happening in the future. The 55 bench press program is simple, but it works. Some of Joshs 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. On chest day, how strong are you really on that 20th set of a chest exercise? Josh sometimes has his clients bench press heavy once every 10 days. ENTER YOUR EMAIL BELOW AND GET A COPY OF THE BEST BENCH PROGRAM IN THE NATION. 855 Riverside Pkwy Suite 10,West Sacramento,CA 95605. We stand to empower those who seek to improve their life through fitness. Do Bands Help Bench Press? If you bench press one to two times per week, you should do a good amount of pressing assistance work. Once youre finished, do an additional 2-3 sets of 5 using more weight with the Slingshot. Therefore, the Slingshot might be an effective external cue to tuck the elbows, which would allow lifters to practice the correct motor pattern. The sling shot training routine is only week one to four, it consists of heavy triples and singles. This allows you to expose your muscles to much greater loads than they would otherwise be capable of lifting. If youve already been benching consistently for a couple of years, then the Slingshot is a tool that every bench presser should try at least once. Buy on Amazon: 2: SAWANS Bench Press Sling Power 9.00. There are four types of Slingshots that you can buy based on how much tension you want. By now you should have a thorough understanding of how Josh Bryant organizes his athletes bench press training programs. They found that the elbow position of the Slingshot group to be more mechanically advantageous in driving the bar through their sticking point. Marcy Flat Utility 600 lbs Capacity Weight Bench for Weight Training and Ab Exercises SB-315 ,. It can effectively increase muscle strength and is suitable for any athlete who want to increase their power, pressing strength, speed and dips. ***Performed at 61% of his projected 1-rep max. 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. For example here is Al Davis giving a perfect demonstration of an overcoming isometric contraction on the bench press. They are intended to provide direct carryover to the bench; if you want to get ungodly strong at pull-ups or rows this is the wrong article. ****Performed at 58% of his projected 1-rep max. Most women would also consider using this slingshot because it would provide adequate tension for any bench press under 300lbs. 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. 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. After the speed reps, James moves onto two key supplementary exercises: the reverse band bench press and v-bar dips. However, rack lockouts and other partial range of motion lifts can also be utilized. 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. ****Perform 3 sets of 1 ramping up to one top set with maximum weight. Josh Bryant uses this training frequency with a large portion of his clients. But if you absolutely must, follow the original routine first and any save adjustments for the next training cycle. Your starting position is everything. It should fit snug and comfortable, but not extremely tight. Vincent Dizenzo is a highly accomplished bench press specialist. Here is what a typical 12-week peaking cycle might look like: As you can see the weights get heavier and heavier as you get closer to competition. 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. Lat Pulldown 4 10 2 min. The Slingshot can enhance volume-loads during performance of bench press using unaided maximal loads. Lets use the same example of 5 X 5 at 70%. Close-grip Bench Press with Sling Shot 4 6-8 3-4 min. Furthermore, this conjugate style of alternating exercises is well known throughout the strength community for its ability to stop plateaus in their track. Last 3 weeks: Paused bench 2-3 top sets 1-3 reps heavier each week. However, more research needs to be done on its application to muscular hypertrophy. 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. Click here for the Reactive Slingshot sizing guide and current pricing on Rogue Fitness. No need to shy away from intimidating-sounding, polysyllabic exercises and just stick with curls. View our Privacy Policy and Terms of Service. By the fourth week the lifter has already completed 48 total reps with the Sling Shot at very manageable weights. Why just initially use high frequency then? 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. You want to feel how much support youre getting from the slingshot by having a common reference point for a similar set/rep/load protocol. Reactive SlingShot by Mark Bell. You are getting the same amount of total volume (very important), but each workout is of much higher quality because you are completely fresh and therefore lift more weight for your repetitions. The Reactive Slingshot is a bit more flexible and pliable. In other words, the Slingshot is a tool for overloading. I compared the Gangsta Wrist Wraps with the SBD Wrist Wraps. The Slingshot was invented by powerlifter Mark Bell, who holds a 545lb raw bench and 854lb equipped bench. Influence of the "Slingshot" bench press training aid on bench press kinematics and neuromuscular activity in competitive powerlifters. The Slingshot is an effective tool for overloading the bench press. Workout-1: Max Effort Squat/Deadlift Training. **Performed at 79% of his projected 1-rep max, ***Performed at 70% of his projected 1-rep max. Here was James near miss with 702.5 pounds: Keep at it James Strickland that 700 pound bench press is as good as yours! If you are loose when you un-rack the bar, you are unable to transfer kinetic energy because you dont have a solid base. After 3-6 weeks your body will get used to them and they will stop providing you with any real benefit. or weight - the only true trait that matters is heart and determination. In both there is a total of 25 repetitions for the week. The pyramid approach is simply the easiest way to put these two concepts together. Josh Bryant is truly one of the brightest minds in the fitness industry. As you can see James is still getting in plenty of quality work for all of the supporting upper body muscles. Message frequency varies. Correct form comes down to one word: tightness. Workout-4: Dynamic Effort Bench Press Training. Obviously this is not the fault of Josh Bryants training routine. Here is a training log detailing Vincents training from 2013. Light of Musical Store. Isometric Bench Press: How-To, Benefits, & Should You Do It? Speed Bench 4-6 sets 3-4 reps heavier each week. Check on Amazon. 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. Dugdale, J. H., Hunter, A., Di Virgilio, T., Macgregor, L. J., & Hamilton, D. L. (2017). You need to become one with the bench. Conventional VS. Sumo Deadlift: Which One Should You Do? Check it out: Josh Bryant designs his bench press programs in a very unique way. Chad ended up shutting the workout down from here rather than finishing it. By using heavier weights, you can train your neural pathways to fire more efficiently, more synchronously, and more powerfully. Niblock, J., & Steele, J. Normally it would be very difficult to perform 2 reps at 93% of your 1-rep max. If you are a novice or beginner, you should be reading the 55 program. A benefit to the Sling Shot is it doesn't require bulky equipment, it can be thrown into a gym bag and used at a public gym. 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. Most people typically notice a 5-25% increase in bench press when wearing a slingshot. Stacked joints simply refers to having your wrists, forearms, and elbows all in alignment. It forms the core of any true training program. After a deload you should be ready to put up between 105-110% of your original 1-rep max in the powerlifting meet! Vincent very narrowly missed a raw 600 pound bench press in the 275 pound weight class. Here was the result: Well done Vincent Dizenzo! Its constructed with more of an angled sleeve, which will be advantageous for people who have a long range of motion or a lower touch lower on their chest (on or below the sternum). You can click right here to watch the training video for the week 5 heavy bench workout: You can click right here to watch the training video for the week 5 accessory workout: ***Performed at 88% of his projected 1-rep max. But choosing the second option, with each session you were able to lift much more on average. There are four different types of Slingshot: Original, Reactive, Full Boar, and Maddog. (Yes, Heres Why & How To Use Them). While using bench press strength charts with percentages is easy and evokes memories of high school weight rooms and sloppy form, it isnt optimal anymore. In other words, handling a similar amount of sets & reps with more weight, or using the same weight for more sets & reps. This technique is so powerful because it works through autoregulation. 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. Instead, a new technique has emerged: RPE training. If you want to use the Sling Shot for dips or bench press, then one of the other Sling Shots is your ticket. My bench press program for powerlifting is the ultimate plan for benching more in 30 days. 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. Just remember to use them for no more than 3-6 weeks at a time. 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. Lets take another look at James Stricklands sample bench press workout: The A1 exercise highlighted above is the top set on the competition bench press that I am talking about here. 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. Here is what James overall training cycle looked like: The isometrics can be used at the beginning, middle, or end of a typical bench press peaking cycle. Paused wide grip bench 2-4 sets 5-6 reps. Incline pressing. For example, if you lift 225 for 5 reps, your max is roughly 263 pounds: (225*5)/30 + 225. Dead Bench Press: How To, Benefits, Muscles Worked. Negative Bench Press: What Is It, How-To, Benefits, Mistakes, Gangsta Wrist Wraps with the SBD Wrist Wraps, 6 Reasons To Do Larsen Press (Plus, 3 Reasons Not To). Explore, Dream, Discover.. Whether youre a beginner or advanced lifter, the stronger in 30 days: Skwaat Program is bound to add pounds to your Skwaat. Make sure the rack, bench, and rack accessories are all set up properly. As a general rule of thumb Josh has his athletes perform 2-4 accessory exercises for the chest, shoulders, triceps, and upper back. After youre done, use the same weight with the Slingshot, but perform as many reps as possible. You definitely dont want your elbows flaring behind the bar. 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James barely missed an unbelievable 272.5 pound bench press at a bodyweight of less than 300 pounds. Josh Bryant understands this and uses a HUGE variety of training frequencies with his clients. The top set should be hard but NOT an absolute grinder. The easiest way to do this is to slightly internally rotate your hands. James also performed all of these sets with only 70% of his normal training weights. This is definitely a viable approach but Josh prefers to perform the speed bench sets immediately after the top set of the day. Here is what the 3 week block of triples might look like: Of course week 4 would be a deload week. This is done by altering the bar paththe way you bring it down is not the same way you push it back up. Take a look at this now-famous bar path image showing the difference between a novice lift and a world record bench press. If an athlete can handle more volume then there may be the potential for greater hypertrophy adaptations. 12-Week Program Lifting Chart. 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. 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 . As you tuck your elbows, youll find that you are able to create more tension through the Slingshot. Workout-2: Max Effort Bench Press Training. Program the slingshot bench press similarly to the normal bench press, so singles up to higher reps for volume (8-12).