I’m currently in powerlifting ‘off-season’ where the weights are lighter, there is more training variety and a focus on building up weak points in my competition lifts.

My off season training style

My current competition bench press max is 185kg, but during off season I’m implementing a different bench press style. Here’s how it works:

  • Feet up
  • No belt
  • No sinking into chest
  • Touching higher on chest
  • Narrower grip

These differences make the reps more challenging and will hopefully benefit my bench press when I’m back to heavier competition style lifts.

My off season bench press session

Here’s how I currently set up my bench press sessions in the off season.

Bench Presses

Intensity Sets and Reps Weight
Warm Up 1 x 3 70kg
Warm Up 1 x 3 100kg
Warm Up 1 x 3 120kg
Warm Up 1 x 3 130kg
Working Sets 3 x 3 135kg
Back Off Sets 3 x 3 130kg
Back Off Sets 6 x 3 120kg
Back Off Sets 8 x 3 110kg

Incline Dumbbell Bench Presses

Intensity Sets and Reps Weight
Warm Up 1 x 10 20kg
Warm Up 1 x 10 25kg
Warm Up 1 x 10 30kg
Working Sets 3 x 10 35kg

Seated Dumbbell Overhead Presses

Intensity Sets and Reps Weight
Warm Up 1 x 10 15kg
Warm Up 1 x 10 20kg
Working Sets 3 x 10 25kg

Let me know if you have any questions about this workout in the comments below.

You can find other workouts and training tips from Dave Napper here.

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Dave Napper

Dave Napper

Dave Napper is qualified Nutritionist (BHSc Nut Med) and a competitive, drug-free strongman and powerlifter who competes with Powerlifting Australia. His best competition lifts are 300kg squat, 167.5kg bench press and 331kg deadlift and in 2015 he represented Australia at the IPF world championships in Finland.

Dave owns & operates his own gym, Brisbane North Barbell, which specialises in powerlifting & strongman training and offers online programming & coaching.

View Dave's complete profile on his Bulk Nutrients Ambassador page.