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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)
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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
  • Leave a comment
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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14 May
9 Week Bench Blast, Bench Press Programmes, Uncategorized

The 9 Week Bench Blast – Smash your bench press plateau.

  • Posted by Marc Keys
  • Bench Press, Calculators, Cast Iron Strength 9 Week Bench Blast, Programmes
  • Leave a comment
The Cast Iron Strength bench blast is a 9 week volume based programme that uses Perplin's chart and the intensity by number of lifts devised by Hristo Hristov in 2005.  Before we go into...

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