Topic: Do you guys bench press?

[Peter Mongiello]

Hi I'm pretty new to OL. ive played football for the past 4 years  and have  been cleaning but I recently started to C+J and snatch, I also throw shot and disc. I was wondering if you guys bench and how i could work it into an OL routine or if it is even possible.

[Matt Erdman]

A good rule of thumb is to bench about what you snatch. It's likely you are benching significantly more than that, so don't bother with it for a while.

[Peter Mongiello]

well i recently had a huge gain in my bench and want to keep it going. What i rly want to know is if there is a program that incorporates it like a core lift. I like OL but I also have been using PL for bench and squat.

Could i use a PL workout for bench and then for OL use something like the big 21?

[Matt Erdman]

You can work any exercise you want. It is simply a matter of priority, and the more you work on, the slower your gains will be on everything.

[Shawn Thomas]

A good rule of thumb is to bench about what you snatch. It's likely you are benching significantly more than that, so don't bother with it for a while.

 I have never heard of this before, can u explain why? if that is the case maybe i can begin benching again without intensifying my bicipital tedonitis. I have always benched significantly more, which i believe messed with my recovery.
 What do u recommend for volume and frequency?

thx

[Matt Erdman]

I have never heard of this before, can u explain why?

If you are referring to the "rule of thumb" it is just from general observation. Just enough evidence to see there isn't anything gain from benching once it surpasses the snatch, if there is anything to be gained from benching at all.

3-4 sets one a week, should be enough to maintain your bench strength. If you really feel it is beneficial to increase the bench, then 4-6 sets twice a week should get it moving. Just remember that increasing the volume of one lift will require decreasing the volume of one or more other lifts.

[Brian Terrenio]

I have never heard of this before, can u explain why?

If you are referring to the "rule of thumb" it is just from general observation. Just enough evidence to see there isn't anything gain from benching once it surpasses the snatch, if there is anything to be gained from benching at all.

3-4 sets one a week, should be enough to maintain your bench strength. If you really feel it is beneficial to increase the bench, then 4-6 sets twice a week should get it moving. Just remember that increasing the volume of one lift will require decreasing the volume of one or more other lifts.

Would you please tell me the optimal total number of lifts per day/week/month/year for a: beginner, intermediate, advanced, national level weightlifter, international level weightlifter?

Thank you... Oh, and another thing, those total number of lifts. At what intensity range does it actually count? I'm sure that you guys won't include the warm-up bar-only lifts.

[Shaun Le Conte]

You must be thinking of a Sheiko style program in powerlifting, derived from Russian weightlifting. I don't think anyone is able to say what the optimal number of lifts are for any particular exercise at any particular stage of training. There is information out there about how the volume should be distributed in general across various exercises and in various zones of intensity but it's impossible to say what's optimal and there is a lot of disagreement. I believe the optimal number of snatch and clean exercises is "considerable" and the optimal number of bench presses is "few" for most people. I do bench presses but only because I like them.

Jim O'Malley was one of the most knowledgeable people about this topic feel free to check out his memorial blog - http://olylift.blogspot.com/