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Gillingham Bench

This bench press program was created by Brad Gillingham* and has a heavy bench day per week and a light bench day per week. The percentages are based on your one rep bench max.
https://marylandpowerlifting.com/gillinghambench/
Beef Up Your Bench Press 10x3 Workout Program - Muscle & Strength

Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw.
https://www.muscleandstrength.com/workouts/beef-up-bench-press-10x3-workout-program
How to Bench Press Big - Muscle & Fitness

Get bigger, build muscle and improve your strength training by lifting more on the bench press with this 4-week workout routine.
http://www.muscleandfitness.com/workouts/workout-routines/bigger-badder-bench-press-program
The Simple Deadlift Program - T Nation

Hitting a new PR in the deadlift is surprisingly simple. Deadlift hard and heavy and then let your body rest and grow. There's no need for fancy techniques.
https://www.t-nation.com/training/simple-deadlift-program
Powerlifting - Wikipedia, the free encyclopedia

Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves lifting weights in three attempts.
https://en.wikipedia.org/wiki/Powerlifting
Powerlifting Articles - Bodybuilding.com

Your transformation is our passion. We are your personal trainer. your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self.
http://www.bodybuilding.com/fun/bbinfo.php?page=Powerlifting
USA Powerlifting - America's Choice for Drug-free Strength Sport

Official Website for USA Powerlifting (USAPL). America's Choice for Drug-free powerlifting events since 1981.
http://www.usapowerlifting.com

Comments

Powerlifting
Characteristics
The deadlift being performed by 2009 IPF World Champion Dean Bowring
Highest governing body	International Powerlifting Federation
First played	1950s, United States of America
Contact	No
Mixed-sex	No
Type	Strength sport
Equipment	Barbells, weight plates, collars, chalk, heel-elevated shoes, barefoot shoes, belt, knee sleeves & wrist wraps
Presence
Country or region	Worldwide
Olympic	No
Paralympic	1984 – present
World Games	1981 – present (Equipped) 2025 – present (Raw)

Source : Wikipedia under CC-BY-SA license

Gillingham Bench

This bench press program was created by Brad Gillingham* and has a heavy bench day per week and a light bench day per week. The percentages are based on your one rep bench max.
https://marylandpowerlifting.com/gillinghambench/
Beef Up Your Bench Press 10x3 Workout Program - Muscle & Strength

Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw.
https://www.muscleandstrength.com/workouts/beef-up-bench-press-10x3-workout-program
How to Bench Press Big - Muscle & Fitness

Get bigger, build muscle and improve your strength training by lifting more on the bench press with this 4-week workout routine.
http://www.muscleandfitness.com/workouts/workout-routines/bigger-badder-bench-press-program
The Simple Deadlift Program - T Nation

Hitting a new PR in the deadlift is surprisingly simple. Deadlift hard and heavy and then let your body rest and grow. There's no need for fancy techniques.
https://www.t-nation.com/training/simple-deadlift-program
Powerlifting - Wikipedia, the free encyclopedia

Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves lifting weights in three attempts.
https://en.wikipedia.org/wiki/Powerlifting
Powerlifting Articles - Bodybuilding.com

Your transformation is our passion. We are your personal trainer. your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self.
http://www.bodybuilding.com/fun/bbinfo.php?page=Powerlifting
USA Powerlifting - America's Choice for Drug-free Strength Sport

Official Website for USA Powerlifting (USAPL). America's Choice for Drug-free powerlifting events since 1981.
http://www.usapowerlifting.com

Powerlifting
Characteristics
The deadlift being performed by 2009 IPF World Champion Dean Bowring
Highest governing body	International Powerlifting Federation
First played	1950s, United States of America
Contact	No
Mixed-sex	No
Type	Strength sport
Equipment	Barbells, weight plates, collars, chalk, heel-elevated shoes, barefoot shoes, belt, knee sleeves & wrist wraps
Presence
Country or region	Worldwide
Olympic	No
Paralympic	1984 – present
World Games	1981 – present (Equipped) 2025 – present (Raw)

Source : Wikipedia under CC-BY-SA license

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