Exile Style Bench Program

[bigbadwolfe]

This is my new training program. I know I said I was done but Damn this sport is like Crack it is hard to walk away from. I have went back over my training journals from the past 5 yrs and looked at what worked for me and what has not worked. This is my program I am sharing it with you guys. It is the Exile Style Bench Program. Some folks will bash it, some folks will love it. It is what is working for me right now and it is working GREAT!!!!

Give it a try if you want it is a 16 week training program. It will allow you to do 3 contest a year with 4 weeks to spare for rest periods as needed. Hope you all like it!!! Nothing fancy smancy, no percentages, no waves, nothing confusing.



EXILE STYLE BENCH PROGRAM
by Mike Wolfe

Max Effort Raw Work : Saturdays or Sundays

Weeks 1, 3, 5, 7, 9, 11 ~
- Raw heavy lockout work
(approx. 8 to 10 sets, 2 sets of 6, then 2 sets of 3, then 4 to 6 singles )

- 2 heavy tricep movements ( 3 sets 10 reps)

- Raw lockout work can consist of anything the last half of the push : 3 boards and higher with or without bands and chains, rack lockouts with or without bands and chains, hanging bands to boards, Floor presses or any kind of lockout work

- Pick 3 different movements and rotate them over the 6 week raw process going for a PR every time. You hit a PR call it good. You will hit each movement 2 times

- Heavy tri moves you pick em : Close grips, DB Tri Press, DB or EZ bar Skullcrushers, Straight or Vbar pushdowns, Tate Presses etc. etc.

Max Effort Shirt Work :

Weeks 2, 4, 6, 8, 10, 12 ~

- Shirted full range work
( approx. 8 to 10 sets, warm up raw doing 2 sets of 6, then 2 sets of 3, then put on shirt for 4 to 6 singles)

- 2 heavy tricep movements (3 sets 10 reps)

- Shirted full range work can consist of anything full range : Hanging Bands, Hanging bands with different band deloads (green, purple, blue bands) Band and weight combos, Chain and Weight combos, Weight Releasers, etc. etc.

- Pick 3 different shirted full range movements and rotate them over the 6 week shirted process going for a PR every time. You hit a PR call it good. You will hit each movement 2 times


Contest Prep Work :
Weeks 13, 14

- Shirted full range straight weight
(approx. 8 to 10 sets, warm up raw doing 2 sets of 6, then 2 sets of 3, then put on shirt for 4 to 6 singles)

- Work on touching with straight weight in your shirt

- 2 heavy tricep movements ( 3 sets 10 reps)

More Contest Prep Work :
Week 15

- Take opener for contest then no lifting rest of the week
(warm up raw doing 2 sets of 6, then 2 sets of 3, then put on shirt work to opener)

- no heavy triceps

Week 16

- Contest day
(warm up raw doing 2 sets of 6, then 2 sets of 3, then put on shirt work to opener)

Take week off and start all over for next contest

Light Chest day : Wednesday

Weeks : All 15 weeks

Pick 3 Chest movements like a bodybuilder would. Dumbbell or Barbell work do 3 sets of 15 reps on each movement. Nothing heavy focusing more on the feel, trying to tighten and strengthen the muscles and joints. Nothing heavy all about feel here. Then pick 2 tricep movements and do 3 sets of 15 on them also focus on the feel trying to tighten and strengthen the muscles and joints.

Accessory Work :

Deadlifts, Back and Biceps : Mondays

- Deads ~ 6 to 8 sets working upto a Max single

- Tbar Rows ~ 3 sets of 10 reps

- Lat pulldowns ~ 3 sets of 10 reps

- Underhand Lat Pulldowns ~ 3 sets of 10 reps

- Hammer Curls ~ 3 sets 10 reps

- Cable Curls ~ 3 sets 10 reps

Traps and Rear Delts : Tuesday

- Tbar Shrugs ~ 3 sets 10 reps

- Face pulls with Football bar ~ 3 sets 10 reps

- DB or Barbell Shrugs ~ 3 sets of 10 reps

- Cable Upright rows ~ 3 sets 10 reps

- Seated Rear Delt Machine ~ 3 sets 10 reps

Shoulders : Thursday

- Smith Machine Overhead press (not heavy) ~ 3 sets 10 reps

- DB Side Lateral Raises ~ 3 sets 10 reps

- 45 pound plate Front Raises ~ 3 sets 10 reps

- High DB Shrugs ~ 3 sets 10 reps


Notes :
1 ~ I do not train legs directly the deads is the only leg work I really get from weightlifting.

2 ~ This program will allow you to complete 3 - 16 week long training programs and still have 4 weeks of time for rest periods

3 ~ This is my pilot program I am running now and have the guys I coach running and we are seeing GREAT results

4 ~ If a raw lifter wants to do this program that is great also cause it will work. I have a few Raw guys I train and it is working

Mike Wolfe
exilebarbell@yahoo.com

[icedutah]

Good use of the conjugate methods from WEstside with more shirt work every other week. Why have you dropped speed benching?

[bigbadwolfe]

Yeah it has some Westside type stuff in there with the Conjugate Method. I'm a firm believer in rotating movements. As for why I dropped the speed work I just felt like I was not gaining anything from it anymore. I know some guys are now doing speed 15 sets with 3 different grips 5 sets of speed each grip. I just dont feel its benefiting me anymore.

My theory is if youre gonna learn the shirt you gotta be in the shirt and you gotta go to the chest. So many people miss by not being able to touch, you gotta touch!!! I just dont feel benefits of speed no more with so much shirt work, but that might just be me :)

[JimyYeags]

Thanks for this. I lift raw and was looking for something to focus on the bench again. I started this today, will let you know how I progress.

[icedutah]

Also, are you able to touch in the shirt on every set/rep? Or do you just try as hard as possible?

[bigbadwolfe]

Jimy keep me informed on your progress. I have 2 guys running it raw right now. Hope it works for ya :)

[bigbadwolfe]

Also, are you able to touch in the shirt on every set/rep? Or do you just try as hard as possible?

We just did hanging bands on Saturday and worked our way down to our chest with boards. Depending on how your shirt is you prolly wont be able to touch. So go 3 brd 2 brd 1 brd Chest Chest Chest on your sets. If your shirt is loose enuf to touch on the first sets you prolly need a tighter shirt :)

[Brian Hopper]

This looks like a solid program and will consider using it once I get back in gear. Thanks for putting this out!!!

[pricedtosell]

Looks like a really interesting program, any reason for only deadlifting and no squatting? Also, looks like the shoulders get hit hard a lot, do any of your guys have trouble recovering from this?

[tnathletics2b]

Thanks for putting this out! I am not doing such a chest focused workout right now, but if if ever decide to, I will give it a try!

[bigbadwolfe]

Looks like a really interesting program, any reason for only deadlifting and no squatting? Also, looks like the shoulders get hit hard a lot, do any of your guys have trouble recovering from this?


The shoulders have 2 days but the 1st day is focused mostly on traps and rear delts. The 2nd day is focused more on the side and front heads of the delts with only 1 trap move in there. I've never had any shoulder trouble (knock on wood) or any probs recovering. I ran 2 shoulder days and 2 bench days for the 16 weeks goin into the 07 Arnold and had no probs with recovery.

[bigbadwolfe]

any reason for only deadlifting and no squatting?

I've never been a Squatter, use to do it back in the day but just dont care for it. I added the deads as a means for some leg work. But like I stated I dont train legs very often.

[pricedtosell]

I've never been a Squatter, use to do it back in the day but just dont care for it. I added the deads as a means for some leg work. But like I stated I dont train legs very often.

Preface: Sorry for all the questions haha, I just think I actually am going to start up this program this or next week.

Would there be anyway to incorporate squats into this program? I understand the deadlift preference and I actually think that for a bench only guy, deadlifts have more carryover than squats but I'm still wondering how you could put squats into this program. It wouldn't have to be an entire squat day, but possibly just something like squatting on Thursday as your first (and only lower body) exercise before doing shoulders, the same way deadlifts are the first (and only lower body) exercise before doing back and biceps on Monday.

I like training as if I will eventually compete in full powerlifting meets, but my body proportions are 100% made to bench and benching is where my true motivation is, so I figure I might as well put my focus into it and see what I can do.

I saw an article written by Kenny Patterson called The Specialist, where he talked about how his ME and DE bench days were the same as everyone else's at Westside but when everyone else was doing ME and DE lower days, he focused on his upper back/lats/traps. He didn't mention doing any lower body lifting at all. I prefer a template like the one you've laid out much more, I could never drop squatting or deadlifting as weekly exercises.

[frankf79]

If you did not have a shirt and still wanted to try out the program, could I substitute single boards, full ROM reverse bands and maybe manpoon benches ?

Thanks,

[bigbadwolfe]

Preface: Sorry for all the questions haha, I just think I actually am going to start up this program this or next week.

Would there be anyway to incorporate squats into this program? I understand the deadlift preference and I actually think that for a bench only guy, deadlifts have more carryover than squats but I'm still wondering how you could put squats into this program. It wouldn't have to be an entire squat day, but possibly just something like squatting on Thursday as your first (and only lower body) exercise before doing shoulders, the same way deadlifts are the first (and only lower body) exercise before doing back and biceps on Monday.

I like training as if I will eventually compete in full powerlifting meets, but my body proportions are 100% made to bench and benching is where my true motivation is, so I figure I might as well put my focus into it and see what I can do.

I saw an article written by Kenny Patterson called The Specialist, where he talked about how his ME and DE bench days were the same as everyone else's at Westside but when everyone else was doing ME and DE lower days, he focused on his upper back/lats/traps. He didn't mention doing any lower body lifting at all. I prefer a template like the one you've laid out much more, I could never drop squatting or deadlifting as weekly exercises.

You can for sure add the squats on Thurs if you wanted to just have a day to add squats. Or you could add both shoulder days together freeing up a day and then add a full leg day. If you are gonna look at just benching I'd just add a few sets of squats to Thursday and keep the 2 shoulder days as stated.

KP was a beast and Im in the same boat as he was I dont do a ME or DE day for lower body so it free's up alot of time to train other body parts.

[bigbadwolfe]

If you did not have a shirt and still wanted to try out the program, could I substitute single boards, full ROM reverse bands and maybe manpoon benches ?

Thanks,

Frank I just have my raw guys going off there chests the same days we do. No need to simulate a shirt if you are not gonna be using one. On the shirted week just take the bar to your chest. If not you wont get strong off the chest on the bench dont simulate a shirt if you plan on competing raw.

[Rob Luyando]

Little Good Wolfey,
Your program looks interesting I like the raw work to keep your core strength up. To many guys forget about their raw strength when training with gear. If this is working for you keep doing it. I like the idea of changing things up so your body is always guessing. I like to change things up I usually run my training in 3 to 4 week phases. Are you benching once a week or twice a week. If you were a little tougher you could do your raw work on Tuesdays and your shirt work on Saturdays like me and still make solid gains. All in all if it works stay with it. Great program for guys that only have time to bench once a week or can't handle the work load of raw one day and shirted then next in the same week. I am going to refer your training method to Paul "Bencher8" Key cause he has old balls and can't handle training heavy twice a week. See you in March!

[bigbadwolfe]

Thanks for the feedback Rob!!!

In the program I am benching twice a week but the 2nd day is more like a Bodybuilding type day. Lighter weight a lot higher reps. Been doing sets of 15, it is similar to the way I trained going into the Arnold in 07 totally took speed work out of the picture.

The program seems to be working so far cause all my stuff is going back up very nicely!!!

Thanks again!!!!

[bigbadwolfe]

Ohh and Paul does have old balls!!! Might have to get him one of those Axe Detailers to bring some life back to his old saggy balls :)

[bencher8]

There might be a little life in them yet. Ya just gotta be careful with 'em lol

All I need is some of that cream that women rub on their boobs to make them a sze bigger. A few gallons of that stuff and I am in business!

[pricedtosell]

Thanks for the feedback Rob!!!

In the program I am benching twice a week but the 2nd day is more like a Bodybuilding type day. Lighter weight a lot higher reps. Been doing sets of 15, it is similar to the way I trained going into the Arnold in 07 totally took speed work out of the picture.

The program seems to be working so far cause all my stuff is going back up very nicely!!!

Thanks again!!!!

What exercises are you using on the lighter 2nd bench day? Looks like I'll finally be starting this program within the next week or so and following it raw.

[Rob Luyando]

There might be a little life in them yet. Ya just gotta be careful with 'em lol

All I need is some of that cream that women rub on their boobs to make them a sze bigger. A few gallons of that stuff and I am in business!

Who the hell you gonna find to rub a gallon of that **** onto you saggy old balls? Pretty sure our better half isn't going to do it for you. You have been married to long! LOL!

[bigbadwolfe]

What exercises are you using on the lighter 2nd bench day? Looks like I'll finally be starting this program within the next week or so and following it raw.

I have been doing flat bench, straight weight off the chest for 3 sets of 15 reps. This week I went 235, 285,325 for sets of 15 then went over to Smith machine inclines 155, 175, 195 for 15 reps then Pec Deck 140, 150,160 for 15 then Cable Skullcrushers and Vbar pushdowns for 3 sets of 10 reps