Bill Kazmier on the big bench

[Tiervexx]

I have been trying to find a training article written by him for a long time and I guess I was looking in the wrong places.

You all know that his raw bench record was not broken until recently but does anyone know about his dead and squat records? Has anyone even approached those raw?

Obviously anything that he would have to say can't be ignored so if you have not seen it already here you go!

KAZ ON THE BIG BENCH

I like to use an explosive style when I bench press. The style I follow demands close attention to moving the weight efficiently through the groove, starting with the initial pressing from the lower pectorals, triceps, anterior deltoids and latissimus dorsi. Pressing the weight upward, with my elbows flared, the weight distribution moves across my chest to the upper pectoral. I complete the lockout with my anterior deltoids and triceps.

I needed to be very strong in all my muscle groups to use this style. The pectorals are the dominant muscle group in any bench press despite the appearances of style. Using heavy sets for a medium number of repetitions produces great bench pressing power and muscle size. I recommend a short rest of close to 3 minutes between sets.

I have found the wide-grip bench press, high on the chest, to be a great upper pectoral and anterior deltoid builder. Non lockout, quick repetitions also supplied constant tension on the muscles I needed to gain strength and explosive power. Remember this very important thing, you must have a very strong upper back and traps, as a base of contraction to support a big bench. This is why I always did so many heavy shrugs and rows!

BILL KAZMAIER 10-WEEK BIG BENCH PROGRAM

Here’s a 10-week program that I used to top off my bench training with a world record. It’s so intense that I recommend only two upper body workouts per week, one light and one heavy day per week. Note: 225/10 means, 225 lbs. for 10 reps. 225/3/15 means, 3 sets of 15 reps with 225 lbs.

Week 1:

Light Day: Regular bench presses, 225/10, 315/10, 410/3/15. Narrow and wide bench presses, 350/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 300/4/15. Decline triceps presses, 335/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 435/3/15 (wow). Narrow and wide bench presses, 375/3/10. Assistance work same as my light day.

Week 2:

Light Day: Regular bench presses, 225/10, 315/10, 420/3/15. Narrow and wide bench presses, 360/3/10. Deltoid work same as week one. Modified triceps presses, 310/4/15. Decline triceps presses, 345/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 455/3/10. Narrow and wide bench presses, 385/3/10. Assistance work same as my light day.

Week 3:

Light Day: Regular bench presses, 225/10, 315/10, 430/3/12. Narrow and wide bench presses, 400/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 320/4/15. Decline presses, 355/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 400/3/10. Assistance work same as my light day.

Week 4:

Light Day: Regular bench presses, 225/10, 315/10, 440/3/12. Narrow and wide bench presses, 380/3/10. Dumbbell presses, Front and Lateral raises, same as week 3. Modified triceps presses, 330/4/15. Decline triceps presses, 365/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/8. Narrow and wide bench presses, 410/3/10. Assistance work same as my light day.

Week 5:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 450/3/10. Narrow and wide bench presses, 390/3/10. Dumbbell presses, 110/3/10. Front and Lateral raises, 85/3/10. Modified triceps presses, 340/3/15. Decline triceps presses, 375/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/10, 525/5/5. Narrow and wide bench presses, 420/3/10. Assistance work same as my light day.

Week 6:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 460/3/10. Narrow and wide bench presses, 400/3/10. Dumbbell presses, Front and Lateral raises, same as week 5. Modified triceps presses, 350/4/15, Decline triceps presses, 350/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 545/4/5. Narrow and wide bench presses, 430/3/10. Assistance work same as my light day.

Week 7:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 470/3/8. Narrow and wide bench presses, 410/3/10. Dumbbell presses, 120/3/10. Front & Lateral Raises, 85/3/10. Modified triceps presses, 370/5/10. Decline triceps presses, 395/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 540/5, 570/3/5. Narrow and wide bench presses, 440/3/10. Assistance work same as my light day.

Week 8:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 420/3/10. Dumbbell presses, Front and Lateral raises, same as week 7. Modified triceps presses, 380/5/10. Decline triceps presses, 405/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 590/3/3. Narrow and wide bench presses, 450/3/10. Assistance work same as my light day.

Week 9:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 490/3/6. Narrow and wide bench presses, 430/3/8. Dumbbell presses, 130/3/10, Front and Lateral raises, 95/3/10. Modified triceps presses, 390/5/10, Decline triceps presses, 415/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 610/2/3. Narrow and wide bench presses, 465/3/10. Assistance work same as my light day.

Week 10:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/6. Narrow and wide bench presses, 440/3/8. Dumbbell presses, Front and Lateral Raises, same as week 9. Modified triceps presses, 400/5/10. Decline triceps presses, 425/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 550/5, 590/5, 635/3. Narrow and wide bench presses, 475/3/10. Assistance work same as my light day.

I already posted this on the power lifting and training boards, but I thought that you people might find this interesting also.

 

[40butpumpin]

nice! thanks for posting this.

 

[gilly6993]

good read

 

[the urge]

I've met Kaz , a buddy of mine knew him from the gym he owned(used to own) at the college where he was the strength coach, he is just off the charts. when he was "on" he would come in trainning like an animal, many times with out a shower, his claim to fame was that he "told the worlds strongest man that he stinks!" hehehe

 

[Tiervexx]

his claim to fame was that he "told the worlds strongest man that he stinks!" hehehe