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Dedication Page
This book is dedicated to the memory of my friend Ross Shreves. Ross was a great help in the
editorial process of this book and a writing mentor for me. Ross had a 540 pound competition
bench press and one of the best hearts of any person I have ever known. Rosss death cut short
the career of a great teacher, friend and powerlifer. Ross is now in heaven with his Lord and
Savior Jesus Christ. Miss you brother, I am a better person for knowing you. There are pictures
Picture Acknowledgements
I would like to thank the following people for providing illustrations
Photographer
Eric Spoto
Michael Zundelevich
Contents
About the Author ........................................................................................................................................ 8
The Bench Press .......................................................................................................................................... 9
Five Bench Big Strategies ................................................................................................................... 10
Raw and Equipped Bench Pressing ........................................................................................................ 12
Progression of the Bench Press World Record ....................................................................................... 13
Progression of the Raw Bench Press World Record ............................................................................... 14
Progression of records............................................................................................................................. 15
Pandoras Box Opened ........................................................................................................................... 15
Raw Bench Pressers Physiques ............................................................................................................... 15
Final Thoughts ........................................................................................................................................ 17
Compensatory Acceleration Training (CAT) ......................................................................................... 18
Lifting Heavy Weights Slowly? .............................................................................................................. 19
Field Test ................................................................................................................................................ 19
Kaz Sheds Light ...................................................................................................................................... 20
CAT Practically Applied......................................................................................................................... 20
Learning to Explode................................................................................................................................ 21
Muscle/Movement Intention Contrasted ................................................................................................. 22
Any Lift Can Be Explosive ..................................................................................................................... 22
CAT Efficiency ....................................................................................................................................... 23
Further CAT Benefits ............................................................................................................................. 24
CAT Guidelines ...................................................................................................................................... 25
Speed - the Name of the Game ............................................................................................................... 26
Practical Application ............................................................................................................................... 27
The Race is on with the Sticking Point ................................................................................................... 28
Practical Application ............................................................................................................................... 29
Compensatory Acceleration Training (CAT ) Reigns Supreme ............................................................. 30
Practical Application ............................................................................................................................... 31
Practical Application ............................................................................................................................... 32
CAT Training Continually Reigns Supreme ........................................................................................... 33
Practical Application ............................................................................................................................... 33
Bodybuilders and those with physique oriented goals know that a bigger bench equates to a
larger, rounder, fuller chest as well as shoulder and triceps muscles.
Even if you arent an athlete or have any aspirations of becoming a powerlifter or bodybuilder,
building a bigger bench press will arm you with bragging rights at your local gym and possibly
rouse your competitive juices to step on the platform one day.
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