Josh Bryant

The Josh Bryant Powerlifting Program!
Written by Dr. Mike Jansen, PT, DPT in Articles
Josh Bryant is easily one of the greatest powerlifting coaches of all time. He has
trained numerous powerlifting world record holders including Julius Maddox, the
strongest raw bench presser of all time.
If you want to max out your genetic potential then the Josh Bryant powerlifting
program is for you!
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Introduction
 Part 1: The Top Set
 Part 2: Speed Sets
 Part 3: Isometric Training
 Part 4: Supplementary Exercises
 Part 5: Accessory Exercises
 Part 6: Optimal Training Frequency
 Part 7: Deload To Reload
 Part 8: The Powerlifting Offseason
 Part 9: Sample Squat Programs
 Part 10: Sample Bench Programs
 Part 11: Sample Deadlift Programs
In this comprehensive guide I will show you how to use the Josh Bryant
powerlifting program to hit massive personal records in the squat, bench press
and deadlift.
Josh Bryant is a true powerlifting prodigy. In 2003 Josh became the youngest
man in history to bench press 600 pounds at 22 years old.
Here is a video of Josh Bryant’s record breaking bench press:

Talk about a huge bench press!
Josh used his own training style to squat 909 pounds, bench press 620 pounds
and deadlift 810 pounds raw in competition.
Today Josh coaches many of the strongest powerlifters in the world including
the world’s strongest bench presser Julius Maddox.
Josh Bryant designs his powerlifting training programs in a very unique way: he
blends together the best elements of old-school linear periodization with many
“new-school” training methods to produce unbelievable results.
Some of Josh Bryant’s favorite strategies for building a world-class powerlifting

total include compensatory acceleration training, isometric training and novel
exercises to destroy your weak points.
Here is what a typical Josh Bryant squat workout looks like:
The Josh Bryant Squat Workout
 Part 1: Competition-style squat for 1 top set of 1-3 reps

 Part 2: Speed squat for 3-10 sets of 2-4 reps
 Part 3: Supplementary squat exercise
 Part 4: Accessory squat exercises
Josh Bryant is a big believer in the principle of specificity. He believes that if you
want to put up a big squat, bench press or deadlift on the powerlifting platform
then you have to start your workouts with these lifts.
After all, if you don’t train the squat, bench press or deadlift directly then how
are you supposed to get better at them?
So Josh has his clients perform the competition exercise for a heavy set of 1-3
reps, then several speed sets, then the supplementary exercises and finally the
accessory exercises.
The supplementary exercises are big compound movements that mimic the
competition lift. Think exercises like safety bar squats, reverse band bench
presses or deficit deadlifts.
After the supplementary lifts Josh has his clients perform 1-5 accessory
exercises for all of the critical powerlifting muscles used in the squat, bench
press and deadlift.
Let’s look at one of Chad Wesley Smith’s deadlift workouts. Check it out:
Chad Wesley Smith’s Week #2 Deadlift Workout

 A1: Conventional deadlift (competition stance), 1 x 3, X/2/X/0, 180
seconds rest
 B1: Conventional deadlift speed sets (competition stance), 7 x 4,
X/2/X/0, 60 seconds rest
 C1: Deficit conventional deadlift (3 inch deficit), 2 x 3, X/2/X/0, 60
seconds rest
 D1: Barbell bent over row, 3 x 8, 1/0/X/0, 60 seconds rest
 E1: Glute ham raise (holding weight behind head), 3 x 4, 1/0/X/0, 60
seconds rest
 F1: Standing bilateral barbell shrugs, 5 x 10, 1/0/X/0, 60 seconds rest
 G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds
rest
Here is the training video for this workout:
Josh Bryant wrote this workout for Chad and it follows his usual
powerlifting workout template.
First Chad works up to a moderately heavy triple on the deadlift. Then Chad
performs several speed sets on the deadlift. Finally Chad performs his
supplementary and accessory exercises like deficit deadlifts, barbell rows
and glute ham raises.
Don’t worry, I’m going to show you exactly how Josh designs these workouts for
the squat, bench press and deadlift in the rest of this article.
So how does Josh Bryant organize the workouts to help you peak for your
powerlifting meet? Josh Bryant is a big fan of linear periodization. He says that
one of the best ways to peak your strength as a powerlifter is to lift heavier
weights as you get closer to your competition.
One of Josh Bryant’s favorite strategies is to use a 12-week peaking cycle with
a deload week every 4th week.
This is the exact strategy that James Strickland used while trained for a 700
pound bench press. Check it out:
Month #1
 Week 1: Triples
 Week 2: Triples
 Week 3: Triples
 Week 4: Deload
Month #2:
 Week 5: Doubles
 Week 6: Doubles
 Week 7: Doubles
 Week 8: Deload
Month #3
 Week 9: Singles
 Week 10: Singles
 Week 12: Deload
 Week 13: Competition Day!
The training cycle starts out with relatively lighter weights and higher training
volumes and finishes with extremely heavy weights and lower training volumes.
This is all done to make sure that your strength is peaked when it counts: on the
powerlifting platform on the day of your powerlifting competition.
Here is Josh going into more detail about his unique form of linear
periodization for powerlifters:
Josh Bryant really likes linear periodization for powerlifters because a

powerlifter only needs to be at peak strength 2-4 times per year for his
competitions.
No one cares how much you can lift in the gym – it’s what you can put up on the
powerlifting platform that really counts!
I hope you found this overview of the Josh Bryant powerlifting program helpful.
In the rest of this article we’re going to take an in-depth look at every aspect of
Josh Bryant’s powerlifting workouts.
I will even teach you some of Josh Bryant’s “secret training methods” including
isometric training and novel powerlifting exercises.
At the end of this article I will give you the exact training programs of some of
Josh’s strongest clients including James Strickland and Chad Wesley Smith.
Trust me, you don’t want to miss out on this cutting-edge information!
Note: if you have trouble reading the training routines in this article then check
out this guide on how to read a training program. Now let’s get down to
business…
Part 1: The Top Set

Josh Bryant is a big believer in the principle of specificity. He believes the best
way to get stronger on the squat, bench press or deadlift is to start your
workouts with those exercises!
With that in mind Josh tells his powerlifting clients to start their workouts with a
heavy single, double or triple on the squat, bench press or deadlift.
These sets should be heavy but NOT all-out. Josh gives his clients specific
percentages to use for each week. For example week 1 might be 1 set of 3 reps
with 85% of your 1-rep max.
Let’s take a look at a sample bench press workout from James Strickland.
Check it out:
 A1: Bench press (competition grip), 1 x 2, 1/1/X/0, 2 minutes rest

 B1: Speed bench press (competition grip), 5 x 3, 1/1/X/1, 1 minutes rest
 C1: Reverse band bench press (shoulder-width grip), 3 x 2, 1/0/X/1, 2
minutes rest
 D1: V-bar dips (forward leaning torso), 2 x 5, 1/0/X/1, 2 minutes rest
 E1: Prone seal row, 3 x 5, 1/0/X/0, 60 seconds rest
 F1: DB floor flys (neutral grip), 3 x 10, 2/1/X/0, 60 seconds rest
 G1: Standing rope cable pushdown, 3 x 10, 1/0/X/0, 60 seconds rest
The top set is BY FAR the most important part of the entire workout! Every
week you have a specific number that you have to hit for this top set.
Josh Bryant says that having a specific number to hit each week gives you a
huge mental advantage. There is no confusion about what you have to lift each
week – only absolute certainty.
Here is Josh Bryant describing why he loves having a specific number to

hit each workout:
I love having specific numbers in the squat, bench press and deadlift that
I have to hit. I know I’m going to hit those numbers and I thrive on that.
I would not have done well with “hey man, work up to an RPE of 8.5
today.” No!
I want to know I’m going to hit that number, I want to think about it, I want
to thrive on it because Josh Bryant always bets on himself.”
If you nail your top sets each week then you are almost guaranteed to hit a
massive 3-lift total at your next powerlifting meet. On the other hand if you
consistently miss your top sets then you will be in deep trouble on the
powerlifting platform.
As I discussed earlier Josh likes to progress from triples to doubles to singles

over the course of a 12-week training cycle.
Month #1
 Week 1: Triples
 Week 2: Triples
 Week 3: Triples
 Week 4: Deload
Month #2:
 Week 5: Doubles
 Week 6: Doubles
 Week 7: Doubles
 Week 8: Deload
Month #3
 Week 9: Singles
 Week 12: Deload
Over the years Josh Bryant has developed some training percentages that he
uses to map out a client’s overall training cycle.
Here is what your top set training percentages might look like if you are basing
them off your current estimated 1-rep max:
Month #1: Triples
 Week 1: 1 set of 3 reps @ 85% of your previous 1-rep max
 Week 4: (Deload)
Month #2: Doubles
Month #3: Singles
 Week 10: 1 set of 1 reps @101% of your previous 1-rep max
 Week 11: 1 set of 1 reps @103% of your previous 1-rep max
Competition Week!
 Week 13: Smash your old PR @105-110% of your previous 1-rep max
Please keep in mind that these percentages are just rough estimates for how
you might progress through the training cycle. Josh carefully monitors his
client’s progress on a week by week basis to make sure that they are
progressing optimally.
A less experienced trainee may be able to increase their lifts by far more than 5-
10% in a single training cycle. On the other hand a world-class athlete may be
looking at a jump in the 1-3% range at most from meet to met.
The top set is the most important part of a Josh Bryant style powerlifting
workout.
However, there’s more to the Josh Bryant powerlifting program than just by
hitting heavy singles, doubles and triples. The rest of the workout is just as
critical!
Part 2: Speed Sets

Josh Bryant is a big believer in speed sets for getting stronger. Josh uses the
term “compensatory acceleration training” or “CAT sets” for short.
Compensatory acceleration training is a method where you accelerate the

weight as fast as possible through the entire range of motion.
Here is a video example of James Strickland performing CAT sets on the

bench press:
Talk about an explosive bench press! James Strickland is moving 500 pounds
faster than most people can bench 200 pounds!
So what’s the point of all this? Why does Josh Bryant have his clients perform
compensatory acceleration sets? The truth is compensatory acceleration
training has many advantages:
Compensatory Acceleration Training Advantages
 Advantage #1: Improved force output and greater strength gains

 Advantage #2: Improved exercise technique
 Advantage #3: Improved work capacity
The first advantage of speed sets is they build strength by teaching your
muscles to produce more force. Just look at the following equation:
“Force = Mass x Acceleration”
Lifting a heavy weight is one way to produce maximum force. However, it is not
the only way! Another strategy is to lift a moderately heavy weight as fast as
possible.
When you accelerate the weight as fast as possible you teach your body to
recruit the fast-twitch muscle fibers and produce maximum force just like you
would with a heavy single!
The other benefits of speed sets include improved exercise technique and
increased work capacity.
You can perfect your form on the squat, bench press or deadlift while
accumulating a lot of high-quality training volume and improving your work
capacity. Talk about a powerful training method!
Bryant likes to use compensatory acceleration sets right after his heavy top set
for the day.
Let’s have another look at James Strickland’s bench press workout. Check it
out:
 B1: Speed bench press (competition grip), 5 x 3, 1/1/X/1, 1 minute rest
minutes rest
The highlighted “B1” exercise in the above routine represents the speed sets to
be performed immediately after the top set of bench presses for the day.
Josh Bryant is a HUGE fan of using speed sets to build up your powerlifting
total. In fact, Josh considers compensatory acceleration training to be one of the
single most important and effective training methods for building absolute and
relative strength.
At the end of the day it is not just about how much weight is on the bar. You
also have to consider how quickly you are accelerating the weight!
Josh likes his trainees to perform 2-4 reps per set when using compensatory
acceleration training. The exact number of reps that you do is waved down over
the course of the training cycle. For example:
Josh Bryant Speed Sets Sample Progression
 Weeks 1-4: 7 sets of 4 speed reps @ 65% of your 1-rep max
 Week 5-7: 5 sets of 3 speed reps @ 75% of your 1-rep max
 Weeks 9-11: 3 sets of 2 speed reps @ 85% of your 1-rep max
As you can see the number of reps per set and the total number of speed sets
per exercise are gradually reduced over the course of the training cycle. This is
done on purpose by Josh Bryant so that your strength is absolutely peaked on
the day of your competition.
As a general rule of thumb individuals with more fast-twitch muscle fibers

should perform fewer speed sets per workout.
These “easy gainers” are so explosive that they don’t need to perform as many
sets to get a great training effect. Instead they need to keep their training
volume relatively low so they won’t overtrain themselves.
For example James Strickland rarely performs more than 5 speed sets per
workout. On the other hand individuals with more slow-twitch muscle fibers may
need to do more speed sets per workout to make optimal progress.
Part 3: Isometric Training
Josh believes that isometric training is the fastest way to break through training
plateaus in the bench press and the deadlift.
In fact Josh calls isometric training his “secret weapon” for breaking powerlifting
world records. If you don’t believe me then click right here to listen to a podcast
interview between Josh Bryant and Ben Pakulski.
Spoiler alert: Josh tells Ben Pakulski that isometrics are his “secret weapon” for
building a world-class bench press!
There are three kinds of muscular contractions:
 Type #1: Concentric muscular contractions

 Type #2: Eccentric muscular contractions
 Type #3: Isomeric muscular contractions
Concentric contractions occur when you lift a weight up and your muscles
shorten while contracting.
Eccentric contractions occur when you lower a weight down and your muscles
are lengthening.
Isometric contractions are completely different: they occur when your muscles
are contracting hard but the weight isn’t moving at all!
Josh Bryant’s favorite way to use isometric training is to have a powerlifter

bench press or deadlift an empty barbell into a set of safety pins for 6 seconds.
The goal is to push or pull the barbell so hard that you break the safety pins in
half
Here is Josh Bryant’s client Al Davis demonstrating the isometric bench

press:
Al Davis is pushing the bar so hard that his training partners have to hold down
the power rack so it won’t rip off the ground!
And here is a video of Josh Bryant’s client demonstrating the isometric deadlift:
For the isometric deadlift Josh likes to load the barbell with 135 pounds. The
extra weight helps to prevent the barbell from flying all over the place.
So why does Josh Bryant like isometric training for powerlifters? That is a great
question! The truth is isometric training has 3 big advantages for the serious
powerlifter:
The Advantages Of Isometric Training
 Advantage #1: You recruit up to 15% more motor units

 Advantage #2: You produce up to 7% more force
 Advantage #3: You can target specific sticking points
In other words isometric training makes you stronger AND it lets you target your
exact sticking points.
For example if you have a weakness 2 inches above your chest in the bench
press then you can use isometrics to target that part of the lift. You put the
safety pins right at your sticking point and press as hard as you can for 6
seconds.
Research shows that most of the strength gains from isometric training occurs
at the specific part of the range of motion that you are training. This means that
isometric training is THE best training method for eliminating sticking points!
The main drawback of isometric training is that you need to combine it with the
full range of motion exercise. Otherwise your strength gains won’t carry over to
the competition bench press or deadlift.
Josh Bryant says that the best way to use isometric training is to alternate back
and forth between speed sets and isometric sets. For example:
How To Use Powerlifting Isometrics
 Set #1: Isometric Set

 Set #2: Speed Set
 Set #3: Isometric Set
 Set #4: Speed Set
And so on.
Essentially you are going to alternate back and forth between overcoming
isometric reps and speed sets. This is done after your heavy set of 1-3 reps in
the bench press or deadlift.
So why are you alternating between isometric sets and speed sets?
The isometric sets teach your body to produce more force and recruit more
muscle fibers. When you perform your speed sets these muscle fibers are still
activated so you can produce more force than normal.
In other words the isometric sets help you produce more force on your speed
sets and the speed sets help you produce more force on the isometric sets. No
wonder Josh has his powerlifters train the bench press and the deadlift this way!
Let’s take a look at one of Jame Strickland’s bench press workouts where he
utilized overcoming isometric contractions. Check it out:

 B1: Bottom position bench press overcoming isometric (competition
grip), 2 x 1, 6-second hold, 2 minutes rest
 C1: Lockout position bench press overcoming isometric (competition
 C2: Speed bench press (competition grip), 2 x 2, 1/1/X/1, 4 minutes rest
 E1: DB floor flys (neutral grip), 3 x 10, 2/1/X/0, 60 seconds rest
 F1: Lat pulldown (wide / overhand grip), 3 x 10, 2/0/1/0, 60 seconds rest
Here is James Strickland’s training video for this workout:
James Strickland is using isometric training to target two separate

sticking points: right off his chest and right before lockout.
As a general rule of thumb Josh likes his powerlifters to perform 4 isometric sets
per workout. This could be 4 isometric sets targeting 1 sticking point or 2
isometric sets targeting one sticking point and 2 isometric sets targeting
another.
So how often should you use isometric training in your workouts? The truth is
isometric training is very difficult to recover from.
Josh Bryant found through trial and error that you should only use isometric
training for 3-6 weeks at a time. After 3-6 weeks they stop working and you
should move on to something else.
Isometrics can be performed at any time during your peaking cycle although
Josh tends to use them closer to his athletes competitions.
For example here is how you might want to incorporate Josh Bryant style
isometrics into your powerlifting peaking phase:
Month #1
 Week 1: Triples (no isometrics)

 Week 4: Deload
Month #2:
 Week 5: Doubles (isometrics)

 Week 8: Deload
Month #3
 Week 9: Singles (isometrics)

 Week 12: Deload
As a very general rule of thumb you should look to use Josh Bryant style
overcoming isometrics twice per year for 3-6 weeks at a time.
Using them more often than this may lead to central nervous system burnout.
Part 4: Supplementary Exercises
The supplementary exercises are big compound movements that mimic the
competition lift. Think exercises like safety bar squats, reverse band bench
presses or deficit deadlifts.
Josh likes to include 1-2 supplementary exercises per workout to attack weak
points and build maximal strength.
Let’s take another look at one of James Strickland’s bench press workouts:

 B1: Speed bench press (competition grip), 5 x 3, 1/1/X/1, 1 minute rest
minutes rest
 E1: Seal row, 1/0/X/0, 3 x 5, 60 seconds rest
For this workout the “C1” and “D1” exercises are the supplementary exercises.
The supplementary exercises are always performed after the speed sets and
before the accessory exercises.
Josh usually likes his athletes to perform 1-3 sets of 3-6 reps for the
supplementary exercises but this is not set in stone. Josh doesn’t believe in
“cookie-cutter” training programs.
Now let’s take a look at some of Josh Bryant’s favorite supplementary exercises
for the squat, bench press and deadlift.
Supplementary Exercises: The Squat
 Option #1: The dead squat

 Option #2: Paused Olympic squats
 Option #3: Chain squats
 Option #4: Rack lockouts
The dead squat is probably Josh Bryant’s favorite squat supplementary
exercise. Here is a perfect video demonstration:
The dead squat is performed with a safety squat bar. You are going to rest the
barbell on a pair of safety pins set 1-3 inches above parallel. Then you position
yourself under the bar and squat the weight up.
Josh calls this a “dead squat” because you are squatting the weight up from a
dead stop position.
The dead squat is used to attack a sticking point 1-3 inches above parallel.
Many people have a weakness here because this is right where the stretch
reflex wears off. The dead squat attacks this weak point because you are forced
to use nothing but your muscles to lift the weight up to lockout.
Josh likes to perform this exercise for 3-10 sets of singles with about 1-3
minutes rest between sets.
If you don’t have a safety squat bar then you need to change that! It is one of
Josh Bryant’s favorite specialty bars and he uses it with almost al of his world-
class powerlifting clients.
If you want to purchase a safety squat bar then here are my top picks:
The Best Safety Squat Bars To Buy
 Rogue Safety Squat Bar

 Amazon Safety Squat Bar
The dead squat is probably Josh Bryant’s favorite supplementary exercise to
improve your strength out of the hole on the squat.
He also likes to use paused Olympic squats – see James Strickland’s squat
program at the end of this article.
If you are weak near lockout then exercises like chain squats or even pin
presses can also be used.
These are just some of the squat supplementary exercises I’ve seen Josh us.
I’m sure he has many more tricks up his sleeve that I’m not aware of.
Supplementary Exercises: The Bench Press
 Option #1: Dead bench

 Option #2: V-bar dips
 Option #3: Reverse band bench
 Option #4: Chain bench
Josh Bryant likes to to use supplementary exercises to attack weaknesses in
the bottom-half or the top-half of the bench press.
One of Josh Bryant’s favorite exercises for improving your strength off your
chest is the dead bench. The dead bench is very similar to the dead squat: you
are going to press the barbell up from safety pins set 1-4 inches above your
chest.
Here is a perfect demonstration of the dead bench:
If you have long arms them you want to set the bar 4 inches off your chest. On
the other hand if you have tiny T-Rex arms like Josh Bryant then you want to
set the bar 1 inch off your chest.
Josh uses the dead bench because it eliminates the stretch reflex and forces
you to use nothing but your muscles to lift the weight up to lockout. Josh Bryant
likes his athletes to perform 3-10 sets of singles with 1-3 minutes rest between
sets.
Josh is also a big fan of dips for improving your strength off the chest. Actually
dips are just a great all-around exercise. Josh calls them the “upper body squat”
because they are so effective for strengthening your chest and triceps.
If you are weak at lockout then Josh likes to use exercises like the bench
press with chains or the reverse band bench press.
The bands and chains let you overload the top half of the exercise while still
training with a full range of motion. This means the strength you gain on these
exercises has a better chance of improving your competition bench press.
Guys like James Strickland and Vincent Dizenzo are big fans of these exercises
– just take a look at their training programs at the end of this article!
If you don’t have chains or bands then you need to change that. I know some of
you are saying “wait a minute, I can’t afford bands or chains.” In that case here
is some tough love from Arnold Schwarzenegger:
“To those critics who are so pessimistic about our economy, I say: don’t
be economic girlie men!”
If you’re tired of being an economic girlie man then here are my top picks:
 Rogue Bands / Rogue Chains

 Amazon Bands / Amazon Chains
Josh usually uses one bench press supplementary exercise per workout.
If you are a bench press specialist like James Strickland or Vincent Dizenzo
then you could even use 2 supplementary exercises: one targeting your bottom-
end strength and one targeting your top-end strength.
Supplementary Exercises: The Deadlift
 Option #1: Deficit deadlifts

 Option #2: Lightning deadlifts
 Option #3: Block deadlifts
 Option #4: Reverse band deadlifts
Josh Bryant uses supplementary deadlift exercises to target weaknesses off the
floor or near lockout.
One of the simplest exercises to improve your strength off the floor is deficit
deadlifts. You just stand on a 1-4 inch platform and deadlift the weight up.
A more interesting supplementary exercise that Josh sometimes uses is the

lightning deadlift. Here is the protocol for this exercise:
How To Perform Lightning Deadlifts
 Step #1: Perform a speed rep with chains

 Step #2: Your training partners rip the chains off the bar
 Step #3: Immediately perform a speed rep with “straight weight”
Here is a perfect video demonstration of lightning deadlifts:
So why do lightning deadlifts work? What are they supposed to accomplish?
The first rep teaches your body to explode the bar off the ground. After all, if you
do not explode out of the start of the lift the chains will weigh you down and
make it impossible to complete the rep.
On the second rep your brain still “thinks” the chains are there so you are
exploding just as fast out of the hole. However, the chains are off the bar so you
will explode the weight to lockout. The second rep be the fastest speed rep of
your life!
Of course you will need chains to perform this exercise. I like the ones
available from Rogue or Amazon.
As a general rule of thumb lightning deadlifts should be used in the last few
weeks leading up to a competition. For optimal results you should use
approximately 50% of your 1-rep max on the bar (not including the chains).
Check out Chad Wesley Smith’s deadlift training cycle at the end of this article
to get a better idea of how to incorporate lightning deadlifts into a deadlift
peaking cycle.
Josh sometimes uses exercises to overload the lockout portion of the deadlift.
For example Chad Wesley Smith likes to use reverse band deadlifts for his last
2 “heavy doubles” training weeks.
And if you don’t have bands then do what Arnold tells you: stop being an
economic girlie man and get yourself
some Rogue or Westside powerlifting bands!
Part 5: Accessory Exercises

Josh uses a wide variety of accessory exercises or assistance exercises
towards the end of his powerlifting workouts.
Let’s take another look at one of James Strickland’s bench press workouts:

 C1: Reverse band bench press (shoulder-width grip), 3 x 2*, 1/0/X/1, 2
minutes rest
 E1: Seal row, 3 x 5, 1/0/X/0, 60 seconds rest

In this case the last three exercises would qualify as James’ assistance
exercises.
The assistance exercises are nowhere near as important as your top set of the
competition lift, your speed sets, or your supplementary lifts. That being said
they still play a critical role in your long-term programming.
Assistance lifts help to develop muscular hypertrophy and to strengthen weak

points that may not receive enough direct stimulation through the competition
lifts themselves.
As a very general rule of thumb Josh likes to use about 2-4 assistance
exercises per workout.
Here is how Josh usually organizes his assistance work for the squat,
bench press and deadlift:
 Squat: Upper Back / Hamstrings / Abs
 Bench: Upper Back / Chest / Triceps
 Deadlift: Upper Back / Lower Back / Hamstrings

As you can see Josh likes to train the upper back almost every training session.
He often has his athletes train their upper back 3-4 times per week!
This is just one of those things that Josh Bryant figured out through trial and
error. He says most people do best with high-frequency upper back training.
Now look at some of Josh’s favorite assistance exercises for each body part:
Upper Back Assistance Exercises
 Option #1: All types of pull ups and chin ups

 Option #2: All types of cable pulldowns
 Option #3: Chest supported rows
 Option #4: Seated cable rows
Josh Bryant says that you have to be careful about which upper back
assistance exercises you choose.
If you are training your upper back several times per week then you want to use
exercises that don’t tax your lower back. Cable pulldowns, chest supported
rows and seated cable rows are all great choices.
One of Josh’s favorite upper back accessory exercises is the seal row.
Check it out:
Seal rows are basically a modified version of the chest supported row. It allows
you to isolate your upper back without any involvement of your lower back.
Josh does use heavy barbell rows in his training programs. However, these
heavy upper back exercises are always included on the deadlift day.
You are already deadlifting so it isn’t a big deal if your lower back gets some
extra stimulation from the heavy rows.
Triceps Assistance Exercises
 Option #1: Chain skull crushers

 Option #2: Dead stop DB skull crushers
 Option #3: Cable pushdowns
Josh Bryant is very picky about which triceps exercises he uses in his
powerlifting programs. Josh tore his triceps tendon trying to do skull crushers
with 300 pounds and he doesn’t want his clients to make the same mistake!
Basically Josh wants his clients using exercises that really stimulate the triceps
without putting a lot of stress on their elbows.
One of Josh’s all-time favorite triceps assistance exercises is

the chain skull crusher. Check it out:
Here is Josh explaining how the chain triceps skull crusher work:
“At the bottom part of the lift the chains lower on the ground. As you
extend the weight up the chains come up off the ground. This lets you
overload the entire movement more effectively.”
This really is an unbelievable triceps exercise. The contraction you get in your
triceps as you approach lockout is simply unreal!
Don’t be an economic girlie man: do what Arnold tells you and buy yourself
some Rogue chains or Amazon chains right now!
Hamstrings Assistance Exercises
 Option #1: Glute ham raise

 Option #2: Reverse hyperextension
 Option #3: Leg curls
The hamstrings are one of the most important muscle groups for a powerlifter.
They play a HUGE role in building a big squat and deadlift.
One of Josh Bryant’s absolute favorite hamstrings accessory exercises is

the glute ham raise.
Here is Chad Wesley Smith demonstrating this exercise:
The glute ham raise is a unique exercise because it trains the hamstrings as

knee flexors AND hip extensors at the same time!
In other words you have to actively bend your knees to pull yourself back up to
the starting position, AND you have to extend your lower back to prevent you
from folding forward throughout the exercise.
Give the glute ham raise a shot and you will see why Josh Bryant likes it so
much!
I cannot cover every possible accessory exercise for every possible body part. I
hope this list gives you a good starting point for designing your own programs.
If you want more help with the accessory exercises then check out the following
articles:
 The Josh Bryant Squat Program!

 The Josh Bryant Bench Press Program!
 The Josh Bryant Deadlift Program!
Part 6: Optimal Training Frequency
Optimal training frequency is one of the most confusing and controversial topics
in the world of powerlifting. Quite paradoxically it seems like ultra-high
frequency programs AND ultra low frequency programs are both quite popular
right now!
Examples of higher-frequency powerlifting programs include the “Sheiko”

programs while examples of lower-frequency programs include The Lilliebridge
Method.
In my opinion Josh takes the correct approach: you do whatever works best for
the individual client that you are working with.
Here is Josh talking more about the importance of individualization for

achieving optimal results:
Of course Josh does have some training frequencies that he uses more
frequently than others. Most of the time Josh has his clients train each of the
competition powerlifts once every 7-10 days.
Here is what a “once every 7 days” split might look like:
 Monday: Squat Day
 Wednesday: Bench Press Day
 Friday: Deadlift Day
 Sunday: Bench Press Assistance Day
This is the split that James Strickland uses in the sample squat, bench press
and deadlift routines provided at the end of this article. This is probably the
training split that Josh uses the most.
Here is another variation of the “once every 7 days” split:
 Monday: Squat And Deadlift Day

 Wednesday: Bench Press Day
 Friday: Squat And Deadlift Assistance Day
 Saturday: Bench Press Assistance Day
This split works well for those individuals who have a hard time recovering from
2 “heavy” lower body training sessions per week. The drawback is that you
have to perform all of your squat and deadlift work on the same day each week.
Of course not all of Josh’s clients can handle this type of training
frequency. Some of his stronger athletes or more fast-twitch athletes do better
training the competition lifts once every 9-10 days.
Here is a split that Julius Maddox has used to set numerous bench press

world records:
 Day 1: Bench Press Day
 Day 3: Squat Day
 Day 6: Bench Press Assistance Day
 Day 8: Deadlift Day
 Day 11: Repeat!
Chad Wesley Smith also used a similar training frequency when he was training
for a 900+ pound raw squat. Chad called his unique split the “9 day work week.”
Here is what Chad’s 9 day work week looked like:
 Day 1: Deadlift
 Day 2: Off
 Day 3: Bench Press
 Day 4: Off
 Day 5: Squat
 Day 6: Upper Back
 Day 7: Off
 Day 8: Bench Press Assistance
 Day 9:
 Day 10: Repeat!
The main drawback of this training split is that you need to have a VERY flexible
schedule to make it work. Chad owns his own gym and could train any day of
the week while using this split.
If you are unable to train on certain days of the week then this split is not for
you.
Of course there are many other training splits that Josh has used with his
clients. Some of his athletes use a training frequency very similar to The
Lilliebridge Method where you squat or deadlift once every 2 weeks.
On the other hand Josh has trained some “hardgainers” where they were
training variations of the competition lifts 4 times per week! As you can see
Josh’s only priority is getting results for his clients.
That being said, as a very general rule of thumb Josh likes most of his clients to
train the competition lifts once every 7-10 days as outlined above. If I were you I
would start with one of the 4 splits covered in this section for your next Josh
Bryant style powerlifting training cycle.
Of course an experienced coach can be incredibly helpful in identifying your
own optimal training frequency.
Part 7: Deload To Reload
Josh Bryant is a huge proponent of using pre-planned deload weeks during a

powerlifting meet prep cycle. In fact Josh goes so far as to call it a mistake to try
and train heavy every single week!
Check it out:
A “deload” is simply a period of time (often one week) where the overall stress
of your training stimulus is reduced. Periodic deloads give your body the
opportunity to more fully recover from your previous training sessions.
They also give your body the chance to super compensate to greater levels of
strength than would otherwise be possible.
As a general rule of thumb Josh tells his athletes to deload once every 4
weeks.
Of course this is a highly individual thing. Some trainees will need to deload
every 3 weeks while others will be able to train heavy for 6 weeks in a row
before needing to take a down week. However, as a very general rule of thumb
Josh finds that most of his clients do best deloading once every 4 weeks.
So how do you organize a deload workout? I’m glad you asked! Josh typically
has his clients deload by using only 70% of the training weights used during the
heavy weeks and performing only 70% of the normal amount of training
volume.
Let’s compare one of James Strickland’s “heavy” bench press workouts with
one of his “deload” workouts:
Heavy Bench Press Day
 A1: Bench press (competition grip), 1 x 3**, 1/1/X/0, 4 minutes rest

 B1: Speed bench press (competition grip), 8 x 3***, 1/1/X/1, 4 minutes
rest
 C1: Reverse band bench press (shoulder-width grip), 3 x 2****, 1/0/X/1, 4
minutes rest
 E1: Lat pulldown (wide / overhand grip), 3 x 10, 2/0/1/0, 60 seconds rest
**Performed at 83% of his projected 1-rep max
***Performed at 70% of his projected 1-rep max
****Perform 3 sets of 2 ramping up to one top set with maximum weight. The top
set should be hard but NOT an absolute grinder.
Deload Bench Press Day

 B1: V-bar dips (forward leaning torso), 2 x 6***, 1/0/X/1, 2 minutes rest
 C1: Lat pulldown (wide / overhand grip), 3 x 10***, 2/0/1/0, 60 seconds
rest
 D1: DB floor flys (neutral grip), 3 x 10***, 2/1/X/0, 60 seconds rest
 E1: Standing rope cable pushdown, 3 x 10***, 1/0/X/0, 60 seconds rest
***Performed with 70% of weights used during weeks 1-3
As you can see both the training weights AND the overall training volume are
reduced significantly from James’ heavy bench press workout to his deload
bench press workout.
James skips the speed bench press sets entirely and cuts out one of his
supplementary bench press movements. This is very typical for Josh’s
deload workouts: you don’t perform the compensatory acceleration
training sets.
Do not be surprised if your strength feels lower than normal during your deload
week. The human body often needs a full week of reduced training stress to fell
100% again.
Don’t worry, the first week back after a deload week you should feel like a new
man and ready to attack the weights again!
Part 8: The Powerlifting Offseason
According to Josh Bryant it is absolutely ESSENTIAL that you incorporate a

powerlifting “offseason” periodically throughout the year.
In an ideal world you would perform an offseason phase immediately after every
powerlifting meet that you do.
Here is Josh Bryant himself talking about the benefits of a powerlifting
offseason phase:
The bottom line is that you can’t train heavy on the big 3 power lifts year-round
without some form of a break. This is especially true if you use a modified form
of linear periodization as Josh Bryant does. The ideal time to start a powerlifting
offseason is immediately after your last meet.
If you managed to hit some personal records then your body will be absolutely
destroyed and some relatively lighter weights will be a welcomed change of
pace.
Of course this does not mean that your powerlifting offseason is going to be
easy. You are still going to be putting in a ton of high-quality work.
There are several key objectives that you have to accomplish during this
phase:
 Objective #1: Letting your central nervous system “recharge”

 Objective #2: Increasing muscular hypertrophy
 Objective #3: Improving your work capacity
 Objective #4: Improving your cardiovascular conditioning
 Objective #5: Bringing up muscular weak points
In your offseason you are going to be using a much wider variety of exercises,
higher rep ranges, and shorter rest periods. The greatest powerlifter of all
time Ed Coan was a big fan of this approach.
Believe it or not Ed only competed twice per year in his prime! He would
alternate between 3 month offseason phases and 3 month peaking phases for
years at a time.
The bottom line is that your offseason phase is going to set yourself up to make
screaming fast strength gains once you transition to your peaking phase or
powerlifting meet prep cycle.
Here is what a sample offseason squat workout might look like:
 A1: Hatfield overload safety squat bar squat (medium stance / heels
flat), 1 x 5, 1/0/X/2, 180 seconds rest
 B1: Split stance Romanian dead lift, 1 x 3**, 1/0/X/1, 60 seconds rest
 C1: Safety squat bar squat (medium stance / heels flat), 2 x 1**, 1/1/X/0,
60 seconds rest
 D1: Trap bar deadlift, 3 x 3**, 1/1/X/0, 60 seconds rest
 E1: Farmer’s walk, 2 x 100 ft, 60 seconds rest
 F1: Meadow’s row, 1 x 5, 1/0/X/0, 60 seconds rest
 G1: Barbell overhand hold, 1 x 30 seconds, rest as needed
**Performed with a very submaximal weight with several reps left in the tank.
Here is what a sample offseason bench press workout might look like:
 A1: 30 degree incline DB press, 3 x 6-9, 1/0/X/0, 120 seconds rest

 B1: 10 degree decline bench press (medium grip), 2 x 8, 1/0/X/0, 120
seconds rest
 C1: Straight arm DB pullover**, 2 x 20, 1/0/X/0, 120 seconds rest
 D1: Wide overhand grip pull ups, 8 x 5, 1/0/X/0, 20 seconds rest
 E1: Sled chest flys, 4 x 100 ft, 30 seconds rest
 F1: Sled bicep curls, 4 x 100 ft, 30 seconds rest
**Use a light weight. Rob used a 20 lb dumbbell and he is a VERY strong bench
presser.
And here is what a sample offseason deadlift workout might look like:
 A1: Trap bar deadlift, 1 x 4, X/1/X/0, 180 seconds rest

 B1: Farmer’s walk, 2 x 100 ft, 120 seconds rest
 C1: Glute ham raise, 5 x 8, 1/0/X/0, 60 seconds rest
 D1: Machine row, 3 x 6, 1/0/X/0, 60 seconds rest
 E1: Barbell overhand hold, 1 x 15 seconds, rest as needed
Note: Josh Bryant likes to use specialty barbells and other specialized
equipment for his offseason workouts.
Here is where you can purchase these items:
 Safety Squat Bar

 Trap Bar Deadlift
 Farmer’s Walk Handles
 Meadows Row Attachment
 Powerlifting Sled
 Glute Ham Raise
As you can see there are many different ways to organize a powerlifting
offseason workout. The key is to focus on increasing muscular hypertrophy,
building work capacity and attacking your weak points.
If you do these three things then you are on the right track. At the end of your
offseason phase you will transition into the heart and soul of your powerlifting
program design: the peaking phase!
Chad Wesley Smith’s Squat Program!
Let’s kick things off with a squat program used by Chad Wesley Smith. This is
the exact training cycle that Chad Wesley Smith used to squat an earth-
shattering 900+ pounds in a raw powerlifting meet in 2011!
I really like this training cycle because it is a very straightforward application of

Josh Bryant’s training philosophy. Chad does use a safety squat bar for this
training cycle. Other than that all you need is a regular squat rack.
If you are looking for an awesome Josh Bryant style squat program to follow
then look no further than this training cycle used by Chad Wesley Smith!
Week 1 (Triples)
 A1: Back squat (competition stance), 1 x 3**, 1/0/X/0, 180 seconds rest
 B1: Back squat speed sets (competition stance), 5 x 3***, 1/0/X/1, 60
seconds rest
 C1: Dead squat w/ safety squat bar (from parallel), 8 x 1****, 1/0/X/0, 60
seconds rest
 D1: Single leg squats on box, 3 x 12, 1/0/X/1, 60 seconds rest
 E1: Unilateral DB Romanian deadlift, 3 x 5, 1/0/1/0, 60 seconds rest
 F1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest
**Performed with 75% of your anticipated 1-rep max in competition.
***Performed with 59% of your anticipated 1-rep max in competition.
****Performed with 53% of your anticipated 1-rep max in competition.
Week 2 (Triples)
seconds rest
seconds rest
 D1: Unilateral DB Romanian deadlift, 3 x 3, 1/0/1/0, 60 seconds rest
 E1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest
Week 3 (Triples)
seconds rest
seconds rest
You can click right here for the training video for this workout.
Week 4 (Deload)
 A1: Back squat (competition stance), 1 x 3**, 1/0/X/0, rest as needed

Week 5 (Doubles)
seconds rest
seconds rest
Week 6 (Doubles)
 B1: Back squat rack lockout, 1 x 1***, X/0/X/10, 180 seconds rest
 C1: Back squat speed sets (competition stance), 5 x 3****, 1/0/X/1, 60
seconds rest
 D1: Dead squat w/ safety squat bar (from parallel), 3 x 1*****, 1/0/X/0, 60
seconds rest
 E1: Unilateral DB Romanian deadlift, 3 x 3, 1/0/1/0, 60 seconds rest
 F1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest
*****Performed with 65% of your anticipated 1-rep max in competition.
Week 7 (Doubles)
seconds rest
seconds rest
 D1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest
Week 8 (Singles)
seconds rest
seconds rest
 D1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest
Week 9 (Singles)
seconds rest
 C1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest
Week 10 (Singles)
 B1: Hanging leg raises, 5 x 15, 1/0/1/0, 60 seconds rest
Week 11 (Deload)
 A1: Back squat (competition stance), 1 x 1**, 1/0/X/0, rest as needed

Week 12 (Competition Week!)
Chad nailed a 905 pound squat in competition but ultimately missed his 935
pound attempt. You can click right here to see Chad’s record-breaking 905
pounds squat.
James Strickland’s Squat Program!

Here is another sample squat program that you may want to try. This program
was written by Josh Bryant for James Strickland. James
is known as a bench press specialist but he has also produced some *very*
respectable lifts in the squat and deadlift.
James was training his lower body twice per week with a dedicated squat day
and a dedicated deadlift day.
James had a somewhat difficult time training heavy on both of these lifts every
week so the training percentages for each workout fluctuate a little more than in
the training cycle for Chad Wesley Smith.
Week 1
 A1: Back squat (competition stance), 1 x 3**, 1/0/X/1, 5 minutes rest

 B1: Back squat speed set (competition stance), 4 x 3***, 1/0/X/1, 3
minutes rest
 C1: Olympic back squat (medium stance / heels flat), 2 x 5, 1/1/X/0, 3
minutes rest
 D1: Suitcase deadlift, 3 x 3, 1/1/X/1****, 120 seconds rest
 E1: Glute ham raise, 3 x 5, 1/0/X/1, 120 seconds rest
**Performed at 80% of future competition 1-rep max
***Performed at 71% of future competition 1-rep max
****Perform a 10-second hold on the last rep.
Week 2

 B1: Back squat speed set (competition stance), 3 x 3***,1/0/X/1, 3
minutes rest
minutes rest
 D1: Glute ham raise, 3 x 5, 1/0/X/1, 120 seconds rest
 E1: Barbell overhand static hold, 1 x 1****, rest as needed
****Performed for 15 seconds total

Week 3

minutes rest
minutes rest
 D1: Barbell overhand static hold, 2 x 1****, 120 seconds rest
 E1: Seated hip abduction machine, 2 x 20, 1/0/1/0, 120 seconds rest
****15 second hold
Week 4

 B1: Olympic back squat (medium stance / heels flat), 2 x 5, 1/1/X/1, 3
minutes rest
 C1: Barbell overhand static hold, 2 x 1***, 120 seconds rest
 D1: Seated hip abduction machine, 2 x 20, 1/0/1/0, 120 seconds rest
***15 second hold
Week 5

minutes rest
 C1: Barbell overhand static hold, 2 x 1****, 120 seconds rest
 D1: Glute ham raise, 3 x 6, 1/0/X/1, 120 seconds rest

****15 second hold
Week 6

 B1: Back squat rack lockout (2 inches), 1 x 1***, 1/0/X/5, 3 minutes rest
 C1: Back squat speed set (competition stance), 4 x 2****, 1/0/X/1, 3
minutes rest
****Performed at 73% of future competition 1-rep max
Week 7

minutes rest
 D1: Olympic back squat (medium stance / heels flat), 2 x 3, 1/1/X/1, 3
minutes rest
 E1: Barbell overhand static hold, 2 x 1*****, 120 seconds rest
 F1: Glute ham raise, 3 x 6, 1/0/X/1, 120 seconds rest
*****15 second hold
Week 8

 B1: Olympic back squat (medium stance / heels flat), 2 x 3, 1/1/X/1, 3
minutes rest
 C1: Barbell overhand static hold, 2 x 1***, 120 seconds rest
 D1: Seated hip abduction machine, 2 x 20, 1/0/1/0, 120 seconds rest
***15 second hold
Week 9

minutes rest
minutes rest
 D1: Barbell overhand static hold, 2 x 1****, 120 seconds rest
 E1: Seated hip abduction machine, 2 x 20, 1/0/1/0, 120 seconds rest
****15 second hold
Week 10

minutes rest
 D1: Olympic back squat (medium stance / heels flat), 2 x 3, 1/1/X/1, 3
minutes rest
 E1: Glute ham raise, 3 x 6, 1/0/X/1, 120 seconds rest
 F1: Barbell overhand static hold, 2 x 1*****, 120 seconds rest
*****15 second hold

Week 11
This week James worked up to his squat opener of 660 pounds.
Week 12
Competition week! James hit a 730 pound squat.
James Strickland’s Bench Press Program!
Here is a bench press program used by James Strickland when he was first
training for a mind-bending 700 pound bench press. James actually attempted
702.5 pounds in competition in 2018 and just barely missed the lift.
For this program James was training the bench press twice per week. One day
was his dedicated bench press day while the other was more of an assistance
day for the shoulders and upper back.
Don’t worry, I will be covering BOTH of James’ training days throughout this
entire training cycle.
Week 1 (Triples)

rest
 C1: Reverse band bench press (competition grip), 3 x 2****, 1/0/X/1, 2
minutes rest
**Performed at 79% of his projected 1-rep max.
***Performed at 70% of his projected 1-rep max.
Accessory Day
 A1: Machine rear delt pec dec, 3 x 15, 1/0/1/0, 60 seconds rest
 B1: DB Poliquin raise 3 x 15, 1/0/1/0, 60 seconds rest
 C1: DB bench press, 3 x 15**, 1/0/X/0, 60 seconds rest
 D1: Lying DB pullover, 3 x 15, 1/0/1/0, 60 seconds rest
 E1: DB rolling extension, 3 x 15, 2/0/1/0, 60 seconds rest
 F1: Seated cable rope face pull, 3 x 15, 1/0/1/0, 60 seconds rest
**Performed with 50-65% of max weight.
Here is the training video for the week 1 accessory workout:
Week 2 (Triples)

rest
minutes rest
Accessory Day
 B1: DB poliquin raise 3 x 15, 1/0/1/0, 60 seconds rest
**Performed with 50-65% of max weight
Week 3 (Triples)

rest
minutes rest
Accessory Day
 B1: DB poliquin raise 3 x 15, 1/0/1/0, 60 seconds rest
Week 4 (Deload #1)

 C1: Lat pulldown (wide / overhand grip), 3 x 10***, 2/0/1/0, 60 seconds
rest
***Performed with 70% of weights used during weeks 1-3
Accessory Day
 A1: Machine rear delt pec dec, 3 x 15**, 1/0/1/0, 60 seconds rest
 B1: DB poliquin raise 3 x 15**, 1/0/1/0, 60 seconds rest
 D1: Lying DB pullover, 3 x 15**, 1/0/1/0, 60 seconds rest
 E1: DB rolling extension, 3 x 15**, 2/0/1/0, 60 seconds rest
 F1: Seated cable rope face pull, 3 x 15**, 1/0/1/0, 60 seconds rest
**Performed with 70% of weight used during weeks 1-3
Week 5 (Doubles)

rest
minutes rest
 H1: Standing rope cable pushdown, 2 x 12, 1/0/X/0, 60 seconds rest
Accessory Day
 B1: Lat raise machine 3 x 13, 1/0/1/0, 60 seconds rest
 C1: DB bench 3 x 15**, 1/0/X/0, 60 seconds rest
 F1: 30 degree prone “Y-T-L” raises, 3 x 15, 1/0/1/0, 60 seconds rest
Week 6 (Doubles)

rest
minutes rest
 E1: Seal row 3 x 5

Accessory Day
Week 7 (Doubles)

rest
 C1: Reverse band bench press (shoulder-width grip), 3 x 2***, 1/0/X/1, 4
minutes rest
Accessory Day
Week 8 (Deload #2)

 C1: Lat pulldown (wide / overhand grip), 4 x 10-12***, 2/0/1/2
***Performed with 70% of normal loads
Accessory Day
 A1: Machine rear delt pec dec, 3 x 15**, 1/0/1/0, 60 seconds rest
 B1: Lat raise machine 3 x 13**, 1/0/1/0, 60 seconds rest
 D1: Lying DB pullover, 3 x 15**, 1/0/1/0, 60 seconds rest
 E1: DB rolling extension, 3 x 15**, 2/0/1/0, 60 seconds rest
 F1: 30 degree prone “Y-T-L” raises, 3 x 15**, 1/0/1/0, 60 seconds rest
**Performed with 70% of weight used during weeks 1-3
Week 9 (Singles)

rest
 C2: Speed bench press (competition grip), 2 x 2***, 1/1/X/1, 4 minutes
rest
Accessory Day
 A1: DB front raise, 3 x 10, 1/0/X/0, no rest

 A2: DB side raise, 3 x 10, 1/0/X/0, no rest
 A3: DB bent-over rear delt raise, 3 x 10, 1/0/X/0, 60 seconds rest
 B1: Machine rear delt pec dec, 3 x 10, 1/0/1/0, 60 seconds rest
 C1: Seated cable row (v-handle), 2 x 12, 1/0/X/0, 60 seconds rest
 D1: Seated HS overhead press, 2 x 10**, 1/0/1/0, 60 seconds rest
 F1: Cobra lat pulldown, 2 x 10, 1/0/1/0, 60 seconds rest
 G1: Rope cable hammer curl, 2 x 12, 1/0/1/0, 60 seconds rest
 H1: Bilateral preacher curl machine (supinated grip), 2 x 15, 1/0/1/0, 60
seconds rest
**Use 50-65% of normal weight
Week 10 (Singles)

rest
rest
Accessory Day

seconds rest
Week 11 (Singles)

rest
rest
Accessory Day

seconds rest
Week 12 (deload)

 C1: Lat pulldown (wide / overhand grip), 4 x 10-12***, 2/0/1/2
***Performed with 70% of normal loads
Accessory Day
 A1: DB front raise, 3 x 10***, 1/0/X/0, no rest

 A2: DB side raise, 3 x 10***, 1/0/X/0, no rest
 A3: DB bent-over rear delt raise, 3 x 10***, 1/0/X/0, 60 seconds rest
 B1: Machine rear delt pec dec, 3 x 10***, 1/0/1/0, 60 seconds rest
 C1: Seated cable row (v-handle), 2 x 12***, 1/0/X/0, 60 seconds rest
 D1: Seated HS overhead press, 2 x 10***, 1/0/1/0, 60 seconds rest
 E1: Prone seal row, 2 x 5***, 1/0/X/0, 60 seconds rest
 F1: Cobra lat pulldown, 2 x 10***, 1/0/1/0, 60 seconds rest
 G1: Rope cable hammer curl, 2 x 12***, 1/0/1/0, 60 seconds rest
 H1: Bilateral preacher curl machine (supinated grip), 2 x 15***, 1/0/1/0,
60 seconds rest
**Performed with 70% of normal loads from weeks 9-11.
Week 13 (Competition Week)
Break your old PR! James narrowly missed a 702.5 pound bench press in
competition. You can click right here to see James’ near miss with 702.5
pounds.
If you know anything about @Swimhack then you know 700+ is destined to
fall… Keep at it James!
Vincent Dizenzo’s Bench Press Program!
Vincent Dizenzo is a highly accomplished bench press specialist. He has put up

multiple 600+ pound raw bench presses and multiple 900+ pound “geared”
bench presses.
It goes without saying that I was excited to see what Vincent could accomplish
when he teamed up with the best bench press coach in the world, Josh Bryant.
Here is a training log detailing Vincent’s training from 2013.
During this time Vincent was using a very simple 3 days per week push / pull /
legs split where he performed all of his chest / shoulder / tricep exercises on
one single day per week.
Vincent very narrowly missed a raw 600 pound bench press in the 275 pound
weight class. He later teamed up with Josh Bryant again and finally reached his
goal. This training log was also taken from the old training log archives at
elitefts.com. All of the training percentages are based on a projected 600 pound
bench press.
Check it out:
Week 1 (Triples)

 B1: Bottom position overcoming isometric, 2 x 1, 6 second hold, 2
minutes rest
rest
 C1: Top position overcoming isometric, 2 x 1, 6 second hold, 2 minutes
rest
rest
 D1: Bench press against bands (close grip), 1 x 4****, 1/0/X/1, 2 minutes
rest
 E1: Dead bench (competition grip), 4 x 1*****, 1/0/X/0, 60 seconds rest
 F1: Standing band flyes, 3 x 15, 1/0/1/0, 60 seconds rest
 G1: Lying DB extension, 4 x 8, 1/0/X/0, 60 seconds rest
 H1: Band scap retractions, 3 x 12, 1/0/1/1, 60 seconds rest
 I1: Standing band pull aparts, 1/0/X/1, 4 x 12, 60 seconds rest
****Performed at 72% of his projected 1-rep max
*****Performed at 73% of his projected 1-rep max
Week 2 (Triples)

minutes rest
rest
rest
rest
 D1: Sling shot bench press against bands (close grip), 1 x 4****, 1/0/X/1,
2 minutes rest
 F1: Lying DB extension against bands, 4 x 8, 1/0/X/0, 60 seconds rest
 G1: Fat bar tricep cable pushdown, 3 x 12, 1/0/X/0, 60 seconds rest
 I1: Standing band pull aparts, 1/0/X/1, 4 x 12, 60 seconds rest
**Performed at 82.5% of his projected 1-rep max
Week 3 (Triples)

minutes rest
rest
rest
rest
 D1: Sling shot bench press against bands (close grip), 1 x 4****, 1/0/X/1,
2 minutes rest
 G1: Lying DB extension against bands, 7 x 12, 1/0/X/0, 60 seconds rest
 I1: Standing band pull aparts, 4 x 12, 1/0/X/1, 60 seconds rest
Week 4 (Deload #1)

 B1: Bench press (close grip), 3 x 3***, 1/1/X/1, 2 minutes rest
 C1: Standing band flyes, 2 x 15, 1/0/1/0, 60 seconds rest
 D1: Josh Bryant triceps tri-set, 3 x 12, 1/0/X/0, 60 seconds rest
 E1: Band scap retractions, 3 x 12, 1/0/1/1, 60 seconds rest
 F1: Standing band pull aparts, 4 x 12, 1/0/X/1, 60 seconds rest
Week 5 (Doubles)

minutes rest
rest
rest
rest
 D1: Bench press against chains, 1 x 6****, 1/0/X/0, 2 minutes rest
 G1: Flat DB triceps extension against bands, 4 x 10, 1/0/X/0, 60 seconds
rest
 H1: Rope cable pushdown, 3 x 15, 1/0/X/0, 60 seconds rest
 I1: Band scap retractions, 3 x 12, 1/0/1/1, 60 seconds rest
 J1: Standing band pull aparts, 4 x 12, 1/0/X/1, 60 seconds rest
Week 6 (Doubles)
 A1: Bench press reverse band (competition grip), 1 x 1**, 1/0/X/0, 4

minutes rest
minutes rest
rest
rest
rest
 D1: Bench press against chains, 1 x 6****, 1/0/X/0, 2 minutes rest
 F1: Flat DB extension against bands, 4 x 10, 1/0/1/0, 60 seconds rest
 G1: Kaz press, 3 x 12, 1/0/1/0, 60 seconds rest
 H1: Standing band flyes, 3 x 15, 1/0/1/0, 60 seconds rest
Week 7 (Doubles)

rest\
 C1: Bench press against chains (close grip), 1 x 4, 1/0/X/0, 2 minutes
rest
 F1: Flat DB extension against bands, 4 x 10, 1/0/1/0, 60 seconds rest
 G1: Kaz press, 3 x 8, 1/0/1/0, 60 seconds rest
 H1: Standing band flyes, 3 x 15, 1/0/1/0, 60 seconds rest
Week 8 (Deload #2)

 B1: Bench press (close grip), 3 x 3***, 1/0/X/1, 2 minutes rest
 C1: Kaz press, 3 x 12, 1/0/1/0, 60 seconds rest
 D1: Band scap retractions, 3 x 12, 1/0/1/1, 60 seconds rest
 E1: Standing band pull-aparts 4 x 12
Week 9 (Singles)

rest
 C1: Sling shot bench press (medium grip), 1 x 5****, 1/0/X/0, 2 minutes
rest
 D1: Dead bench against bands (competition grip), 3 x 1*****, 1/0/X/0, 60
seconds rest
 E1: Standing band flyes, 2 x 15, 1/0/1/0, 60 seconds rest
 F1: Flat DB triceps extension against bands, 6 x 4, 1/0/X/0, 60 seconds
rest
 G1: Kaz press on smith machine, 3 x 8, 1/0/X/0, 60 seconds rest
 H1: Standing band pull aparts, 4 x 12, 1/0/X/1, 60 seconds rest
Week 10 (Singles)

rest
 C1: Sling shot bench press (medium grip), 1 x 3****, 1/0/X/0, 2 minutes
rest
 D1: Dead bench (competition grip), 3 x 1*****, 1/0/X/0, 60 seconds rest
 E1: Standing band flyes, 3 x 15, 1/0/1/0, 60 seconds rest
 F1: Flat DB triceps extension against bands, 6 x 4, 1/0/X/0, 60 seconds
rest
 G1: Kaz press, 3 x 8, 1/0/X/0, 60 seconds rest
 H1: Standing band pull aparts, 4 x 12, 1/0/X/1, 60 seconds rest
Week 11 (Meet Week!)

Vincent missed his 600 pound bench press attempt in this training cycle. As
mentioned previously Vincent later teamed up with Josh Bryant to finish what he
started. You can click right here to see the result.
Well done Vincent Dizenzo! SMASH F$%@ING WEIGHT!
Chad Wesley Smith’s Bench Press Program!
Chad Wesley Smith was best known for his unbelievable squatting strength. Of
course he was also a reasonably strong bench presser. This is the bench press
program that Chad used while working with Josh Bryant in 2011.
Chad attempted a 530 pound bench press in his meet but tweaked his pec and
missed the lift. Chad nailed 515 pounds a couple of weeks before the
competition so this was a weight that Chad should have been able to make. All
of the training percentages are based off of Chad’s 530 pound attempt.
As I mentioned earlier Chad was utilizing his “9 day work week” with a heavy
bench press day and a relatively heavy bench press assistance day in a 9-day
period. Both of these workouts will be covered for the entire training cycle.
Check it out:
Week 1 (Triples)
Bench Press Workout

rest
 C1: Bench press (wide grip), 2 x 8****, 1/1/X/01, 2 minutes rest
 D1: Dead bench, 8 x 1*****, 1/0/X/0, 45 seconds rest
 E1: V-bar dips (forward leaning torso), 3 x 8, 2/0/X/1, 60 seconds rest
 F1: DB flies, 3 x 11, 2/0/1/0, 10 seconds rest
 F2: DB front raises, 3 x 8, 2/0/1/0, 60 seconds rest
**Performed at 76% of his projected 1-rep max.
***Performed at 61% of his projected 1-rep max.
****Performed at 58% of his projected 1-rep max.
*****Performed at 59% of his projected 1-rep max.

Accessory Workout
 A1: Bench press (close grip), 2 x 8**, 1/0/X/0, 120 seconds rest
 B1: Seated military press (shoulder-width grip, to top of head), 2 x 8***,
1/0/X/0, 120 seconds rest
 C1: Decline bench press (shoulder-width grip), 3 x 12****, 1/0/X/0, 120
seconds rest
 D1: Seated DB external rotations, 3 x 10-12, 2/0/1/0, 60 seconds rest
 E1: DB front raises, 3 x 10-12, 1/0/1/0, 60 seconds rest
 E2: DB lateral raises, 3 x 10-12, 1/0/1/0, 60 seconds rest
 F1: Flat DB extension, 3 x 10-12, 1/0/X/0, 60 seconds rest
Week 2 (Triples)
Bench Press Workout

rest
 F2: DB front raises, 3 x 5, 1/0/X/0, 60 seconds rest
Accessory Workout
seconds rest
Week 3 (Triples)
Bench Press Workout

rest
Accessory Workout
seconds rest
Week 4 (Deload #1)
Bench Press Workout

 B1: Bench press (competition grip), 1 x 20***, 1/1/X/0, 4 minutes rest
 C1: Chest supported row, 4 x 15, 1/0/1/0, 60 seconds rest
Accessory Workout
 B1: Seated military press (shoulder-width grip, to top of head), 2 x 8**,
 C1: Decline bench press (shoulder-width grip), 3 x 12**, 1/0/X/0, 120
seconds rest
 D1: Seated DB external rotations, 3 x 10-12**, 2/0/1/0, 60 seconds rest
 E1: DB front raises, 3 x 10-12**, 1/0/1/0, 60 seconds rest
 E2: DB lateral raises, 3 x 10-12**, 1/0/1/0, 60 seconds rest
 F1: Flat DB extension, 3 x 10-12**, 1/0/X/0, 60 seconds rest
**All exercises performed with 70% of weights used during weeks 1-3.
Week 5 (Doubles)
Bench Press Workout

rest
Accessory Workout
 A1: Bench press against bands (close grip), 1 x 1**, 1/0/X/0, 120
seconds rest
seconds rest
Week 6 (Doubles)
Bench Press Workout

rest
Accessory Workout
 A1: Bench press against bands (close grip), 1 x 3**, 1/0/X/0, 120
seconds rest
seconds rest
Week 7 (Doubles)
Bench Press Workout

rest
Accessory Workout
seconds rest
Week 8 (Deload #2)
Bench Press Workout

 B1: Bench press (competition grip), 1 x 20***, 1/1/X/0, 4 minutes rest
 C1: Chest supported row, 4 x 15, 1/0/1/0, 60 seconds rest
Accessory Workout
 B1: Seated military press (shoulder-width grip, to top of head), 2 x 5**,
 C1: Decline bench press (shoulder-width grip), 3 x 8**, 1/0/X/0, 120
seconds rest
 D1: Seated DB external rotations, 2 x 10-15**, 2/0/1/0, 60 seconds rest
 E1: DB front raises, 2 x 10-15**, 1/0/1/0, 60 seconds rest
 E2: DB lateral raises, 2 x 10-15**, 1/0/1/0, 60 seconds rest
All exercises performed at 70% of weights used during weeks 5-7
Week 9 (Singles)
Bench Press Workout

rest
(shut it down from here)
Accessory Workout
seconds rest
Week 10 (Singles)
Bench Press Workout

rest
Accessory Workout
 C1: Face pulls, 1 x 100, 1/0/1/0, 60 second rest
 D1: DB front raises, 2 x 10-12, 1/0/1/0, 60 seconds rest
 D2: DB lateral raises, 2 x 10-12, 1/0/1/0, 60 seconds rest
Week 11 (Singles)
Bench Press Workout

 B1: Bench press (wide grip), 2 x 5***, 1/1/X/01, 2 minutes rest
 C1: DB front raises, 3 x 4-8, 1/0/X/0, 60 seconds rest
 D1: Flat DB extension, 3 x 10-15, 1/0/X/0, 60 seconds rest
Accessory Workout
 A1: Bench press (competition grip), 3 x 1**, 1/1/X/0, 240 seconds rest
 B1: (“15 Minutes of Assistance work for Shoulders, Triceps, Biceps,
nothing heavy just getting the blood flowing”)
Week 12 (Meet Week!)
As discussed earlier Chad made a very easy 480 pound opener but tweaked his
pec on his second attempt with 530 pounds. Chad shut it down on the bench
press and moved onto the deadlift.
Chad Wesley Smith’s Deadlift Program!
There is an old saying that the meet doesn’t start until the bar hits the floor. In
other words the winner of every powerlifting meet is determined by the deadlift!
Here is the exact deadlift training program that Chad Wesley Smith used when
working with Josh Bryant in 2011. Once again this is a relatively straightforward
training cycle and does a great job of illustrating Josh’s overall training
philosophy for powerlifting.
Check it out:
Week 1 (Triples)
 A1: Conventional deadlift (competition stance), 1 x 3**, X/2/X/0, 180

seconds rest
 B1: Conventional deadlift speed sets (competition stance), 6 x 4***,
 C1: Deficit conventional deadlift (3 inch deficit), 2 x 3****, X/2/X/0, 60
seconds rest
seconds rest
rest
**Performed at 76% of your anticipated competition 1-rep max
***Performed at 62% of your anticipated competition 1-rep max

****Performed at 64% of your anticipated competition 1-rep max
Week 2 (Triples)

seconds rest
seconds rest
seconds rest
rest
Week 3 (Triples)

seconds rest
seconds rest
seconds rest
rest

Week 4 (Deload)

seconds rest
Week 5 (Doubles)

seconds rest
seconds rest
seconds rest
rest
Week 6 (Doubles)

seconds rest
seconds rest
seconds rest
 G1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest
Week 7 (Doubles)

seconds rest
seconds rest
seconds rest
 F1: Wide leg sit ups (weight behind head), 3 x 8, 2/0/1/0, 60 seconds rest
Week 8 (Singles)

seconds rest
 C1: Lightening deadlifts (competition stance), 4 x 2****, X/1/X/0, 60
seconds rest
 D1: Deadlift overcoming isometric (competition stance), 3 x 1*****,
 D1: Deadlift overcoming isometric (competition stance), 3 x 1******,
seconds rest
****Performed at 54% of your anticipated competition 1-rep max with 2 pairs of

chains per side
*****Performed at 54% of your anticipated competition 1-rep max. Safety pins

set 2 inches above the floor.
******Performed at 54% of your anticipated competition 1-rep max. Safety pins

set 2 inches below lockout.
Week 9 (Singles)

seconds rest
 C1: Lightening deadlifts (conventional stance), 3 x 2****, X/1/X/0, 60
seconds rest
 D1: Deadlift overcoming isometric (competition stance), 2 x 1*****,
 E1: Deadlift overcoming isometric (competition stance), 2 x 1******,
seconds rest
**Performed at 96%of your anticipated competition 1-rep max
****Performed at 54% of your anticipated competition 1-rep max with 2 pairs of

chains per side
*****Performed at 54% of your anticipated competition 1-rep max. Safety pins

set 2 inches above the floor.
******Performed at 54% of your anticipated competition 1-rep max. Safety pins

set 2 inches below lockout.
Week 10 (Singles)

seconds rest
 B1: Lightening deadlifts (conventional stance), 3 x 2***, X/1/X/0, 60
seconds rest
 C1: Glute ham raise (holding weight behind head), 3 x 6, 1/0/X/0, 60
seconds rest
 D1: Standing bilateral barbell shrugs, 3 x 8, 1/0/X/0, 60 seconds rest
***Performed at 54% of your anticipated competition 1-rep max with 2 pairs of

chains per side
Week 11 (Deload)

seconds rest
Week 12 (Competition Week!)
Chad narrowly missed 810 pounds on the deadlift. All of the training
percentages for this training cycle were based off of this 810 pound attempt.
James Strickland’s Deadlift Program!
Finally here is a deadlift training program that James Strickland used circa 2019
while working with Josh Bryant. This can be considered the “counterpart” to
James’ squat program covered earlier.
James does use a safety squat bar for his lower body workouts. Here is where
you can get your own:
 Rogue Safety Squat Bar

Once again the percentages fluctuate a little bit from week to week as James
had a hard time recovering from two heavy lower body training sessions in a 7
day period.
Check it out:
Week 1
 A1: Back squat (competition stance), 5 x 2, 1/1/X/1, 60 seconds rest

 B1: Conventional deadlift (competition stance), 1 x 3, X/1/X/0, 240
seconds rest
 C1: Conventional deadlift speed sets (competition stance), 6 x 3,
 E1: Cobra unilateral lat pulldown, 4 x 12, 1/0/X/1, 60 seconds rest
 F1: “Landmines,” 3 x 3, 1/0/1/0, 60 seconds rest
**Performed with 55% of anticipated 1-rep max in the squat
***Performed with 78% of anticipated 1-rep max in the deadlift
****Performed with 63% of anticipated 1-rep max in the deadlift
Week 2

seconds rest
 C1: Conventional deadlift speed sets (competition stance), 6 x 3,
 E1: Cobra unilateral lat pulldown, 3 x 15, 1/0/X/1, 60 seconds rest
 F1: “Landmines,” 3 x 3, 1/0/1/0, 60 seconds rest
Week 3

seconds rest
 C1: Barbell bent over row, 3 x 5, 1/0/X/0, 60 seconds rest
 D1: Cobra unilateral lat pulldown, 3 x 12, 1/0/X/1, 60 seconds rest
Week 4
 A1: Conventional deadlift (competition stance), 5 x 1, X/0/X/0, 240

seconds rest
***Performed with % of anticipated 1-rep max in the deadlift
****Performed with % of anticipated 1-rep max in the deadlift
Week 5
 A1: Safety squat bar squat (competition stance), 5 x 1, 1/1/X/1, 60

seconds rest
 B1: Box jump (32 inch box), 5 x 1, X/0/X/0, 60 seconds rest
 C1: Conventional deadlift (competition stance), 3 x 3, X/1/X/0, 240
seconds rest
 E1: Cable pull through, 3 x 12, 2/0/X/0, 60 seconds rest
 F1: Cobra unilateral lat pulldown, 3 x 12, 1/0/X/1, 60 seconds rest
 G1: Plate static holds, 2 x 1, 30 second holds, 60 seconds rest
 H1: “Landmines,” 3 x 3, 1/0/1/0, 60 seconds rest
Week 6

seconds rest
seconds rest
 D1: Conventional deadlift speed sets (competition stance), 3 x 3,
 E1: Barbell bent over row, 3 x 5, 1/0/X/0, 60 seconds rest
 F1: Cable pull through, 3 x 12, 2/0/X/0, 60 seconds rest
 G1: Cobra unilateral lat pulldown, 3 x 12, 1/0/X/1, 60 seconds rest
 H1: 60 incline hammer curls (1.25 reps in stretched position), 3 x 8,
 I1: Plate static holds, 2 x 1, 30 second holds, 60 seconds rest
 J1: “Landmines,” 3 x 3, 1/0/1/0, 60 seconds rest
Week 7

seconds rest
seconds rest
 E1: Barbell bent over row, 3 x 5, 1/0/X/0, 60 seconds rest
 F1: Cable pull through, 3 x 12, 2/0/X/0, 60 seconds rest
 G1: Cobra unilateral lat pulldown, 3 x 12, 1/0/X/1, 60 seconds rest
 H1: 60 incline hammer curls (1.25 reps in stretched position), 3 x 8,
 K1: Unilateral DB row, 1 x 8, 1/0/X/0, rest as needed
Week 8

seconds rest
 C1: Cable pull through, 3 x 12, 2/0/X/0, 60 seconds rest
 D1: Cobra unilateral lat pulldown, 3 x 12, 1/0/X/1, 60 seconds rest
 E1: 60 incline hammer curls (1.25 reps in stretched position), 3 x 8,
 F1: Plate static holds, 2 x 1, 30 second holds, 60 seconds rest
Week 9

seconds rest
 F1: Meadows row, 3 x 5, 1/0/X/0, 60 seconds rest
 G1: Cable pulldown (narrow / neutral grip), 3 x 8, 2/0/X/0, 60 seconds
rest
 H1: Standing ez-bar curl (wide / reverse grip), 3 x 6, 1/0/X/0, 60 seconds
rest
Week 10

seconds rest
 F1: Meadows row, 3 x 5, 1/0/X/0, 60 seconds rest
 G1: Cable pulldown (narrow / neutral grip), 3 x 8, 2/0/X/0, 60 seconds
rest
 H1: Plate static holds, 2 x 1, 30 second holds, 60 seconds rest
 I1: “Landmines,” 3 x 3, 1/0/1/0, 60 seconds rest
Week 11
 C1: Conventional deadlift (competition stance), 1 x 1, X/0/X/0, rest as

needed
**Performed with 90% of anticipated 1-rep max in the deadlift
Week 12 (Competition week!)
James Strickland worked up to a 755 pound deadlift in his powerlifting

competition. Well done James!
Conclusion
Josh Bryant is widely regarded as one of the most successful and most
accomplished powerlifting coaches of all time. If anything this is an
understatement.
If you are new to the sport of powerlifting then I highly recommend you
give the Josh Bryant powerlifting program a shot.
Of course there is no perfect program that will work best for everyone. However,
I believe a large portion of the powerlifting community will make AWESOME
progress by modeling their training after Josh Bryant.
Thank you Josh sharing your gift with the world. I have never met you but I truly
consider you one of my greatest mentors in the iron game. I hope this article
honors your powerlifting legacy for many years to come!
“The mind is the limit. As long as the mind can envision the fact that you
can do something, you can do it, as long as you really believe 100
percent.”
Thank you for reading and I wish you the best of luck in your strength training
journey!

Josh Bryant

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The Josh Bryant Powerlifting Program!

Written by Dr. Mike Jansen, PT, DPT in Articles

Here is a video of Josh Bryant’s record breaking bench press:

Some of Josh Bryant’s favorite strategies for building a world-class powerlifting

Here is what a typical Josh Bryant squat workout looks like:

The Josh Bryant Squat Workout

 Part 1: Competition-style squat for 1 top set of 1-3 reps

Chad Wesley Smith’s Week #2 Deadlift Workout

Josh Bryant really likes linear periodization for powerlifters because a

Part 1: The Top Set

 A1: Bench press (competition grip), 1 x 2, 1/1/X/0, 2 minutes rest

Here is Josh Bryant describing why he loves having a specific number to

As I discussed earlier Josh likes to progress from triples to doubles to singles

Month #1: Triples

 Week 1: 1 set of 3 reps @ 85% of your previous 1-rep max

 Week 2: 1 set of 3 reps @ 87% of your previous 1-rep max

 Week 3: 1 set of 3 reps @ 89% of your previous 1-rep max

 Week 5: 1 set of 2 reps @ 92% of your previous 1-rep max

 Week 6: 1 set of 2 reps @ 94% of your previous 1-rep max

 Week 7: 1 set of 2 reps @ 96% of your previous 1-rep max

 Week 9: 1 set of 1 reps @ 99% of your previous 1-rep max

 Week 10: 1 set of 1 reps @101% of your previous 1-rep max

 Week 11: 1 set of 1 reps @103% of your previous 1-rep max

 Week 13: Smash your old PR @105-110% of your previous 1-rep max

Part 2: Speed Sets

Compensatory acceleration training is a method where you accelerate the

Here is a video example of James Strickland performing CAT sets on the

Compensatory Acceleration Training Advantages

 Advantage #1: Improved force output and greater strength gains

“Force = Mass x Acceleration”

Josh Bryant Speed Sets Sample Progression

 Weeks 1-4: 7 sets of 4 speed reps @ 65% of your 1-rep max

 Week 5-7: 5 sets of 3 speed reps @ 75% of your 1-rep max

 Weeks 9-11: 3 sets of 2 speed reps @ 85% of your 1-rep max

As a general rule of thumb individuals with more fast-twitch muscle fibers

Part 3: Isometric Training

There are three kinds of muscular contractions:

 Type #1: Concentric muscular contractions

Josh Bryant’s favorite way to use isometric training is to have a powerlifter

Here is Josh Bryant’s client Al Davis demonstrating the isometric bench

The Advantages Of Isometric Training

 Advantage #1: You recruit up to 15% more motor units

How To Use Powerlifting Isometrics

 Set #1: Isometric Set

 A1: Bench press (competition grip), 1 x 1, 1/1/X/0, 4 minutes rest

James Strickland is using isometric training to target two separate

 Week 1: Triples (no isometrics)

 Week 5: Doubles (isometrics)

 Week 9: Singles (isometrics)

Part 4: Supplementary Exercises

 A1: Bench press (competition grip), 1 x 2, 1/1/X/0, 4 minutes rest

Supplementary Exercises: The Squat

 Option #1: The dead squat

The Best Safety Squat Bars To Buy

 Rogue Safety Squat Bar

Supplementary Exercises: The Bench Press

 Option #1: Dead bench

Here is a perfect demonstration of the dead bench: