This is my first session of the week during my power-lifting off season training cycle. The focus of this session is on improving my bench press strength, while also accumulating high volume work for squats and strengthening the posterior chain. Two to five warm-up sets were performed before each working weight.

Check out the video below to compare your form and for a visual explanation of each exercise.

I’ve listed the weights that I used during this session below, but choose weights according to your own capabilities.


Slingshot Paused Bench Press

Slingshot training is great for getting a “feel” for heavier weights. 170kg is my current competition maximum, so hitting it for reps in training each week allows my body to get used to the feel of this weight in my hands.

  • 5 sets of 3 reps at 170kg.

Dumbbell Bench Press

These build hypertrophy and stability work for your bench press.

  • 3 sets of 10 reps at 55kg.

High Bar Beltless Squats

I love high bar squats and prefer to go beltless when not close to a competition.

  • 5 sets of 10 reps at 170kg.

Barbell Rows

This is my favourite upper back exercise. I perform these as strict as possible while using the heaviest weight I can manage.

  • 3 sets of 10 reps at 110kg.

Glute Ham Raises

This is an absolute killer exercise for glutes and hamstrings. I’m not strong enough to perform these unassisted so I use a little push at the start of the movement to help.

  • 3 sets of 10 reps at body weight.

EZ Bicep Curls

There’s a wide spread belief that big and strong biceps help build a bigger bench press. Having not performed much bicep work over the past two years I’m currently putting this theory to the test and doing bicep work three times a week.

  • 3 sets of 10 reps at 60kg.

I hope you’ve enjoyed this power-lifting off season training cycle session. Stay tuned to the Bulk Blog for my of my workouts.

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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.