brad-gillingham_l

Here is a raw bench press programmes penned by one of America’s best IPF powerlifters here is a bit about Brad’s credentials.

Brad is a 6 time IPF World Powerlifting Champion and a 12 time USAPL National Powerlifting Champion.[3] Brad has won 32 Major Events.[3] Brad has set 12 IPF Masters World Records with highlights being a 400 kg (881) deadlift at the 2010 IPF World Championships in Potchefstroom, South Africa and a 1057.5 kg (2331) Total at the 2008 IPF Masters World Championships in Palm Springs, California. Brad set an IPF Open World Record in the new 120+ kg Class with a 395 kg (870) deadlift at the 2011 IPF Pacific Invitational in Melbourne, Australia on July 31, 2011. Brad recently broke this record at the 2011 IPF World Championships in Pilsen,Czech Republic with a deadlift of 397.5 kg (876).

Brad was inducted into the International Powerlifting Federation (IPF) Hall of Fame in November 2006, and into the IPF North American Powerlifting Federation (NAPF) Hall of Fame earlier that same year. Brad was aU.S.A. Powerlifting (USAPL) Brother Bennett (Hall of Fame) Award recipient in 2003. Brad was inducted into the Minnesota Chapter of the National Strength Coaches Association (NSCA) Hall of Fame in 2010. – Wikipedia 2014

A 2 day a week bench press programme put together by 2 time IPF world champion and 3 time IPF master world champion powerlifter Brad Gillingham. Brad's personal best bench press 287 kg (single ply) and 232 kg raw.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.
Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Light Day: After warm up, follow the working sets for the day.