Today, I worked out with some other female powerlifters (all nationally and/or world ranked). Now, usually other women kind of drive me nuts, but this group was a lot of fun. I wanted to learn about how they were structuring their workouts during the week and in particular about their bench workouts.
I have been doing a pretty simple workout schedule - squat Monday, bench Wednesday, and deadlift Friday. However, other lifters incorporate another day of bench work that goes something like - heavy bench Monday, squat Tuesday or Wednesday, light bench (for speed and power, plus tricep and shoulder work) Thursday, deadlift Friday. So, I wanted to know what they were doing on that light bench day and also get some pointers on bench form, as all of these other women are very strong on bench.
I ended up benching for almost an hour and getting a lot of tips. Bad news: there are a lot of subtle little things to work on. Good news: they're little things, and since I don't have any imminent meets, I have plenty of time to master them.
People tend to think that powerlifting is just a bunch of muscle-bound freaks lifting heavy stuff, but each of the lifts has a lot of technical aspects and fine nuances.
