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  • Home
  • Blog
  • About Marc
  • Contact Marc
  • Coaching
    • Cast Iron Strength Gym
    • Online Coaching
    • Edinburgh Barbell
    • What is Powerlifting?
  • Testimonials
  • Programming & Calculators
    • One Repition Maximum Calculator
    • 531 – Programme Calculator and Breakdown
    • Bench Press Program Calculators
      • Cast Iron 10 week Bench Programme
      • The Brad Gillingham 12 week Raw Bench Program
    • Olympic Lifting Programme Calculators
      • 4 Week Novice/Intermediate Weightlifting Programme
    • Squat Programme Calculators
      • Smolov Base Cycle
      • Russian Squat Routine
      • Russian Squat Masters
    • Deadlift Programme Calculators
      • Coan/Phillipi Deadlift Routine
    • Nutrition Calculators
      • Low Carbohydrate Diet Macro Calculator (women)
      • Low Carbohydrate Diet Macro Calculator (men)
      • Intermitent Fasting Based Macro Split (leaning up)
  • Physiotherapy and rehabilitation services
    • Physiotherapy / Rehabilitation
    • About Alistair Inglis (Chartered Physiotherapist)
Read More
31 May
Bench, Bench Press, Bench Press Programmes

Solving Poor Lock out in the Bench Press – Part one getting swole.

  • Posted by Marc Keys
  • Bench Press, close grip bench press, getting a better bench press, how to get better lock out, Lock out, Powerlifting
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Most people find that when they fail in the bench press that they will fail about half ways up or just towards lock out as the load goes from the chest and lats transferring...

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06 Jun
Bench Press

Bench Press – Stop Hating, start gaining!

  • Posted by Marc Keys
  • Bench Press
  TL;DR Version -   The exercise is not to blame it's usually how you do it. Injury rates in the shoulder are common in weight training bench press or not. Arch your back! Keep the bar straight and your...

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28 May
Bench Press, Exercise Advice, Technique, Uncategorized

Three things most people get wrong on bench press

  • Posted by Marc Keys
  • Bench Press
1 - Not paying attention to their grip width. It's one of the first things you do when you bench press you lie down and then grip the bar but when was the last time...

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17 Jan
1 Rm, Bench Press, January 2010 JSCR, Journal of Strength and Conditioning Research, Linear Transducor, Load Velocity Relationship, Strength training

Amazing Co-relations and Ridiculous Protocols

  • Posted by Marc Keys
Taking my monthly browse of the Journal of Strength and Conditioning Research, I found a study that peaked my interest entitled - Using the load-velocity relationship for 1RM prediction. One of the main...

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