Latest / The Platform: a Michigan High School Powerlifting Association Podcast / THE ART OF THE BENCH PRESS w/ Dennis Reinhart and Bruce Edwards| The Platform Ep. 25
Transcript
- CHRIS WHITTAKER: Ladies and gentlemen, the bar is loaded for another episode of your Michigan High School Powerlifting Association podcast, The Platform, where the stories weigh a ton. I'm Chris Whittaker, and today we're going deep on three of the competition lifts, and probably the one that everybody wants to talk about most: the bench press. Joining Coach Gillum and myself are two guys that have spent decades under the bar and on the coaching side of this great sport. First, returning to the platform is Coach Dennis Reinhardt of Montrose High School. And joining us for the first time is longtime Goodrich powerlifting and football coach and accomplished competitive bench presser, Coach Bruce Edwards. And when I say these guys know how to bench press, I mean it. We're breaking down everything from setup, grip width, scout position, leg drive, and bar path, programming and weak point training, spotting, injury prevention, and competition day prep. We also get into some of the old school training methods. The sixes and threes system specifically and some great stories from Dennis and Bruce's competitive careers. Whether you're a high school powerlifter or a coach trying to build the better better lifters, or just somebody who wants to put more weight on the bar, there's something in this episode for you. Before we get started, make sure you subscribe to the platform on any major podcast host, leave us a rating and review, and share us this episode with all your athletes, coaches, and training partners. Follow the Michigan High School Powerlifting Association on all social media to stay connected with high school powerlifting. across our state. Alright, get your notebook out. It's time to talk bench press with Coach Reinhardt, Coach Gillam, Coach Edwards. Hit the intro music. Chris Whittaker: Ladies and gentlemen, the bar is loaded for another episode of your Michigan High School Powerlifting Association podcast. This is the platform. I'm your co host, as always, Chris Whitaker, Dexter High School Iron Dread Strength and Conditioning, Iron Dread Powerlifting, Michigan High School Powerlifting Association board. And I'm here with my co host, our executive director of the Michigan High School Powerlifting Association, Coach Chris Gillum. Gillum. We got a good one on tap for today. Chris Gilliam: for sure. It's good to be here with these two and yourself, Chris. we have a repeat guest today. he specializes in the bench press and he's had a lot of success with his ability to bench press. Let's welcome for the second time Dennis Reinhardt. All right. Chris Whittaker: Have my sound cues up clapping, yes, yeah. Chris Gilliam: Yeah. yeah, Dennis Reinhart: All right. Glad to be here, fellas. Chris Gilliam: we also want to welcome a newcomer to our podcast. this man coached Goodrich High School for many years in the sport of powerlifting and he continues to coach football at Goodrich High School. He's a highly successful bencher himself. Let's welcome Bruce Edwards. Bruce Edwards: How you guys doing? Dennis Reinhart: There we go. Chris Gilliam: Yeah. We got it. so we're gonna focus on four main areas today, guys, in Chris Whittaker: We're here. Hello clap. Chris Gilliam: our conversation. Yeah. And they're gonna be broken down. We're gonna talk about technical stuff. So technique, biomechanics, physical things that they have to focus on, and psychological, 'cause we know there's a lot of psychological things that go into any kind of lifting. and then of course some safety things because Once again, you've both coached high school powerlifting. You know that teenage boys they they're a little hard headed sometimes. the girls listen a little bit better, but they're more emotional in a different manner. So it's always a challenge. so let's go ahead and get started and let Chris begin with the first question. Chris Whittaker: Alright guys, so we're gonna start with the the first phase of the bench, and that is The setup or the arch. so specifically first, you know where we're talking about the arch, and and we'll kick it with Denny first. How do you teach the optimal thoracic and lumbar arch without compromising spinal safety or causing athletes to lose balance on the bench pad? So Dennis Reinhart: I generally basically tell get the arch, but you know, not the the super bend like some of these benchers do where it's a big like a U. I get it to where you t I tell them basically I can take my arm and slide it underneath your lower back and the bench itself. Obviously your button contact, if I can slide my my arm up underneath it through that opening right there where you arch, I feel that's plenty enough of an arch. so that's how how I kinda explain it to You know, you get your arch where you feel, and then I want to see if I can Be able to slide my arm underneath it. Chris Whittaker: That makes sense. Right. We're just getting them up up on those scaps a little bit. How about you, Bruce? We'll we'll just kind of we'll go around with each of these questions. Bruce Edwards: I basically do the same thing. to to get used to an arch, I'll start with a small PVC pipe and put it underneath there and have work off that a little bit and then I'll increase the the pipe. And but basically what what Denny had said, once I can get my arm underneath there and they're comfortable and they're solid, then I figure that's good enough. Chris Whittaker: Kicking around by working it, walking those those scabs down, getting it up. I tell that their their upper back should be curved. Right? Their lower lumbar spine should be straight. So whatever that is, kinda helping them find it. that's a good idea though, of using P V C or something like that where you can physically give that cue of, all right, we have this space here. Yeah, I like that. Now it goes to Gillum. Chris Gilliam: All right. So, what's your guys' philosophy on the width width, you know, of the grip so for the bench press because you know, and and give us your reasons for it. I mean, you know in the MHS PLA, just like most other associations, you can't go outside of that ring, right, with your grip. Like so like you can have fingers outside of there, but some part of your hand has to be in contact with that ring. Do you guys push the limits with the width of the grip? Do you kinda play around with it from person to person? Let's start with Bruce. Bruce Edwards: It it depends on a person. If he's not a very broad shoulder guy, I don't have him go out as wide as possible. I don't think they have the control at that a at the y young age. when you get older, we have a chance to train more like that. But it depends on the width of the shoulder and how comfortable they are. And I I just start having them moving their handout just a little bit at a time, no, each workout. And that's basically how I figure it out. Chris Gilliam: Okay. Danny? Dennis Reinhart: I would generally usually with the majority actually with all the kids basically is good starting point with them would take their pinky and put it out where the the knurling is out there and then have bring just the bar down and bring it down to their chest and just let it sit there and then see where their forearms actually are, if they're curved in or if they're curved out, or if you got the you know the forty-five degree angle right there. And just seeing what the angle really is and then try to get that so they really got their power zone. And then you know, talk to the pros and cons, when once they've got some experience of narrow grip and closer grip and things like that. you know, when they get the experience, but the main part is, you know, just getting that initial grip where they truly want it. And usually most kids and I find that it's the pinky out there where that knurling that little knurling line is. Chris Gilliam: Gotcha. Yeah, pretty pretty much I've always taught the same way. I mean I think probably the first grip I ever used was thumb length from the middle part, you know. I think that's what my dad Dennis Reinhart: Yeah, a big tricep pusher. Chris Gilliam: Yeah, that's what my dad would have taught me when I first learned, you know, and I was, you know, in middle school. So and then as you get older, you know, you you start to go a little bit wider and wider because, you know, once you get strong enough, it's a little shorter distance to travel because it's not a close Grip bunch, but yeah, that's good. Pretty similar mindset, I think, that all of us have with that. And the forearm angle, I'm glad you brought that up. That's pretty important for people that don't understand that. You know, you don't want angles except for straight line as much as possible, right? With the forearm to the wrist kind of thing. Is that what you're looking for, Denny? Dennis Reinhart: Yes, exactly. Chris Gilliam: Okay. Chris Whittaker: All right. So I mean for us too, we're we're more of a tricep venture, thumbs length outside the the armpits is our regular grip for us. mostly 'cause so many of our kids are powerlifting and something else. So we're training those triceps as part of our our strength program. So the the next question I got here is about scap mechanics. Okay, so how our scaps are moving. kind of what's the your protocol for retracting or de depressing the shoulder blades and keeping them there? How do you get kids in position to keep them, keep those shoulder blades scap that's locked in under heavy load? Dennis Reinhart: Well I try to tell them obviously before the lift to see if they can actually, you know, when you're laying on the bench, try to touch your shoulder blades together. You know, before you get the lift and the weight off, you know, so that's our goal, you know, to try to get the better so you get some nice and locked and tight. And again, it's just a matter of, you know, the more experienced or get get if they're able to do that. So I just constant preaching to to try to squeeze your shoulder blades into the bench and and to get rip prepared for the lift. Bruce Edwards: Yeah, that's that's basically what I do. It the biggest problem I see, especially with young lifters, is they want to reach the ceiling with the bar. So they're pulling their actually pulling their the lats out from underneath them or the scabs. And so I I'm constantly preaching just just in length of yarn. That's all you gotta go. And and if I have to, I I lighten the load until they they get the feeling of that and understanding that and then that seems to work pretty good for me. Chris Whittaker: Yeah, it's ultimately like the the heavy load piece I I think shows the technical flaw that then we need to reinforce under under lighter load. yeah, may that makes sense to me. Bruce Edwards: The the other thing that I like to do is is try to get up on my traps as high as I can. That that sort of almost locks you in, beast locks me in. so I can't pull out. If I'm up on my on my traps, and also helps with my arch, you know. I feel like I got a arch where my butt's almost hit my shoulders, but you know, I probably can get about a pencil underneath my back. But that's that's what helps me helped me when I was first trying and and the younger guys now is try to get up on top of their tracks with their shoulders pinched together. Chris Whittaker: That's literally the cue we use. So our setup cues, grip, traps, heels. So they're getting that thumbs length grip and then pulling themselves up onto their traps. And we'll talk about the lower body, but driving the heels to get locked into that good position. So that's cool. Mr. Gillum, next question, sir. Chris Gilliam: yeah. Do do you guys focus w with the bar path? Did you guys use the term like J path at all with the kids? Or what was the terminology you would use with the kids explaining to them how you wanted the the path of the bar to travel on its way up while bunching? Bruce, we'll start with you. Bruce Edwards: basically I I try I I tell to push away from their face. 'Cause especially when they're younger benchers, when they start getting fatigued, when they put the heavier weights on, they have a tendency to flare their elbows and it comes up towards the face. So I tell to push away from the face. You don't want to push it to your feet or nothing, but Make sure you don't drift it towards your face. I the the for the young guys I don't I never had a ch really a chance to really teach them the the the J path and and stuff like that. I use it, some of the better lifters, but as a as a whole group I never really pushed that other than don't let it come up towards your face. Chris Gilliam: Sure. How about you, Donny? Dennis Reinhart: Well, again, that's that's the biggest the main thing is say d you know, you're not pushing it towards your face. And then we're really to emphasizing like what he's talking about is the elbows flaring. So the moment the elbows flare, you get out of your power zone and it's gonna naturally go towards your face, then you're out of that power zone and it's heck. And like he said, we don't really say push it towards your feet either, so it's that medium. So in essence, what you know, my biggest thing is is telling them don't let the elbows flow, keep the elbows in tight and the bar is gonna basically flow up basically straight up. You know, if you're not obviously pushing it towards your face and you're not pushing towards your feet, the only one the place it's gonna go. So my main emphasis is just telling them, Don't flare the elbows, don't flare the elbows, keep the elbows in tight and that bar should go up and straight up for you. Chris Gilliam: Okay, great. Chris Whittaker: That's spreading of the bar to help keep the everything in line to be able to punch it up. That's the Q we use is is to spread the bar at the top to help keep in line. so where where are we at now, Gillum? We we wanna we wanna jump around here or we wanna go right you want me to keep going right down the Chris Gilliam: you can. I mean, I think yeah, y the one I'm looking at, Chris, is titled Podcast First, then the Art of the Bench Press. 'Cause we had two two documents that we're using. So Chris Whittaker: Two different question sheets. Chris Gilliam: he's looking at one and I'm looking at another, so Chris Whittaker: That explains why I'm asking questions about the setup when you're asking questions about grip. Chris Gilliam: Yeah, yeah. No, you're good. Well, we are we're covering all that stuff anyway. so yeah, it's all good. Chris Whittaker: All right, so so we'll go we'll do the we'll do this one and and then while while you're answering the next one. I'll find the sheet I'm supposed to be on. Chris Gilliam: Yeah, no problem. So Chris Whittaker: traction traction and stability, guys. how important bench pad traction to you? what are the best strategies that you use to stop a lifter from sliding when trying to drive the weight? Whoever wants to take it first. Bruce Edwards: I think just being up on the traps help sort of pins you down with the weights. another thing on on the setup. at least with me, I bring my feet back, so my heels are an inch or so off the ground, my feet flat. And then when I take weight, I drive my heels down into the ground and that locks me and I I'm still able to use my legs. my legs are engaged and everything, but I'm not pushing off the end. And that's what I try to teach my guys too. Chris Whittaker: So like that. So that toe is locked in and then as you bring the bar out, heels come to the ground to lock the the drive and keep your hips down on the bench. That Bruce Edwards: Yes. Yes. Chris Whittaker: makes sense. That makes sense. Bruce Edwards: It it and for me it takes the slack out of my my legs so I can't lift my butt up. Chris Gilliam: Yeah, sure. Chris Whittaker: Well, what did Dennis Reinhart: I was getting some of what what Bruce said, but it's kind of breaking up on my end. So I really didn't hear a lot of it. I don't know what you guys had heard either. Also, I don't know if it's breaking up with you guys or not, but so I don't I might be repeating what Bruce said in a sense when I if I say anything here, but my biggest thing obviously the slide is you know, you got your shoulders driven into the or your shoulder blades driven into the bench. And then depending on you know what organization you're lifting and what rules they have for the feet have a difference because In the old AD FPA, we had to have our feet completely flat. and you know, now in the USPA and stuff like that, you can be up on, you know, wherever your starting point is, you can be on your toes, you can be on the balls of your feet. So wherever, you know, what you're lifting and what the rules are based upon that, but really get the get the feet up underneath there. So I'm gonna talk about what basically what's on the balls of the feet, get them up underneath you and drive them through the floor, which then you're trying to get your basically your your leg drive involved in it too. So with your leg drive and your lats, you know. drilled into the drilled into the bench, I think that kinda keeps you pretty stabilized and, you know, the butt really staying in contact with the bench that way also. Chris Gilliam: Hmm. For sure. No, that's good. I mean, you know, obviously you're you with the different organizations, you know, MHS PLA pretty much follows the USAPL. So there's, you know, the head has to be flat on the bench, the shoulder blades, the butt, and then the feet have to be flat. So, you know, for the MHS PLA, we're pretty much just like the USAPL. Bruce, you you lift AAPF A P F or whatever. w is it the same as USAP L or is it more similar to USPA? Bruce Edwards: No, they can go up on their toes in in the APF. And in the A APF. I I just don't I don't see how they get a drive with their legs. They get a little bit bigger arch, but I just don't see how they can get to drive if your foot's flat on the ground. But that's how I I learned to begin with and I guess I'm just old school. Chris Gilliam: No, I gotcha. No, that's good. Chris Whittaker: Yeah. That that might I kinda agree with you, Bruce. And and so I guess that's what I'm gonna ask this question of Denny. Like, so your knees lower than your hip, so when you drive down, that's that toe drive is what's locking you in place. Dennis Reinhart: Say that again? Chris Whittaker: So with your we being with the heel off the ground while you're pressing, and I've seen a lot of big benchers do this. The the force of the Of the foot is going straight down, or are you still thinking pushing to kind of drive yourself into your traps more with that toe? Dennis Reinhart: I'm I'm driving my feet to myself through the floor, like pushing them hard down, trying to get my legs. A lot of times when I get done benching, my legs are like cramping up. because I, you know, the push trying to push the feet, driving my feet through, you know, with my I'll throw my lat into the bench. And so I'm pushing from both angles, trying to get it, but trying to do that simultaneously so it's so you're getting that explosion with the leg drive with it. So I'm trying to drive my heels not my heels excuse the balls of my feet through the floor. Chris Gilliam: So Danny, when you're doing that, do you feel like the f the angle with which you're pushing the balls of your feet in is transferring into your shoulder blades along the line? Dennis Reinhart: Do I feel it? Chris Gilliam: Yeah. D I mean, I'm just wondering if like if it's a transfer to where it's just kind of locking your shoulder blades into the the bench a little bit more or I I'm not sure, so Dennis Reinhart: i it scientifically, I couldn't tell you. It just it's it's what works for me. You know, I'm I'm one of the Chris Gilliam: Okay. Yeah. Dennis Reinhart: I'm one of the old school people. And you know, back in when I was ADFPA, we were feet had to be flat on the floor. So I just got the big arch and I would try to drive my feet through, you know, my whole foot through the floor and and that. Then when you're in the USB A where you can go out in the balls of your feet or whatever, you know, I I I just do the same thing. So I really dig the balls of the feet in nice and tight. And then get Chris Gilliam: Mm-hmm. Dennis Reinhart: down and get the arc are b best arc I can. And then get the shoulder blades dug into the bench. And then, you know, when you get that press command, just kind of explode. Chris Gilliam: I gotcha. Yeah, that's good. so what do you guys teach for a cue in regards to where they should take that bar path on the way down? Like what part of the chest are you telling them as their aiming point for the bar to touch when they get to the bottom? We'll start with Bruce. Bruce Edwards: I I tell them basically the sternum or or below their nipples is is a touching point, is is what I like to touch or have teach them. I I feel that it helps keep them the the the elbows locked in a little bit better than if you go above them. But that that's where I teach them. It's it Either to stern them or or just below their nipples. Chris Gilliam: Okay, awesome. Dennis Reinhart: I'm the same location, just below the nipples. Chris Gilliam: Yeah. And I I've I've talked to a lot of different people and that that's usually the general consensus with everybody is just below that area, like right on the sternum, you know, like that what is that, the xiphoid process, like in between your ribs, like just just at the top of that area. so yeah, I think that's pretty common. So good. When when they touch that that part, I mean, are you guys 'cause I see a lot of people that they get to that part and then when they get the press, it's like a sink and then a a go on that. They sink it into their chest and then they explode it up. Are is that something you guys do? Is that something you guys taught? Either one of you can Bruce Edwards: I I don't I always you touch it, you know, as if there's an egg there. and you don't want to crack the egg. Now I've seen in the gym lately, the last couple of years, where they take it and they just go all the way down as far as they can into their chest and then go. And I I don't understand and these are good benchers that are doing this. And I I I just don't understand that. I I think you loosen up if you go too far down. I like to stay as tight as I can. Chris Gilliam: Yeah, sure. Danny? Dennis Reinhart: It so I say you just set it there, but then again if you let it sink in by right, you shouldn't be getting the lift. Because when you get the press command and then the wet Chris Whittaker: Yeah, he beat. Chris Gilliam: Yeah, 'cause the bar went down. Yeah. Dennis Reinhart: the weight went down more and then comes back up for a rebound effect, you know, you shouldn't be getting the lift. And so then you were Chris Gilliam: Yeah. Dennis Reinhart: basically training it to be to to fail. you're teaching Bruce Edwards: these guys are take they're taking it right straight down. I mean instead of touching, they're taking it down, then getting the press and go. And that's Chris Gilliam: Yeah. Bruce Edwards: the way they I know a couple of trainers that they they do the power lifting and they compete and that's how they're teaching their lifters is to sink it into their chest and I don't Chris Gilliam: Yeah. Bruce Edwards: know. I like I said I'm old school. I believe in just Just touching the chest and staying as tight as you can. Chris Gilliam: Yeah, I I only bring it up because I mean, I I've been taught the same way you guys are talking, but I've noticed more and more kids last year at least, sinking it, especially the bigger boys. They're sinking that bar. Dennis Reinhart: Well, if they're saying if they're sinking that into their chest and obviously it's motionless and they get the press command that's sunk in, you know, again, I'm not no I'm no doctor or anything, but I would think down the road they're gonna have some problems with their ribs and cartilage and causing some issues there because even being a person that doesn't sink it in, I've had issues with my cartilage between my ribs competing, not doing that. So I can only imagine what would happen doing that. Chris Gilliam: Yeah, I mean I asked a a coach once this year because it was one of his lectures. I said, Is that something you teach? just out of curiosity. They're like, Well, they they get that like rebound effect kind of thing, like so it's almost like they thought like they were using their abs to help generate the initial force off their chest. And I I was just like, Okay, I just was curious 'cause I'm was always like Bruce said, it's like You touch, barely touch, like there's an egg there, 'cause you don't want to break anything. I mean, you stay as tight as you can. And if you're really good with the pace of the bar, it'll be a quicker pause because it's motionless right away. You know. I think every time I see a kid sinking into their chest, I'm if I'm judging, I'm waiting for it to stop sinking before I'm gonna give a press. You know. So sometimes they're like, That was an awful long pause. Well, the bar was still moving. Dennis Reinhart: There you go. Chris Gilliam: So I don't know. I just kinda curious. All right. Good. Chris, you on the same page as me now? Chris Whittaker: I'm on I am on the same page as you, buddy. It is you know. Remember, Dennis Reinhart: All right. Chris Whittaker: remember they give what they pay for on here, guys, right? The the you know, it's Chris Gilliam: yeah. Chris Whittaker: there was two question sheets and I was on the wrong one. Chris Gilliam: Yeah. Yeah, that's all good. I I forgot there was a s a second one on there. I should have taken it out of there. Chris Whittaker: All good. So we're gonna talk about now, like we just talked about where the bar touches, and you know, and for us, we build kind of the same as what everybody mentioned already. That bar's gotta touch lower chest, upper abs is the cue I use with that. But what that does for us is helps to set up kind of the sweet spot, which is our next kind of topic here, referring to how the bar moves and where we place the bar. so like how we would one, I guess the question is, have you guys heard of that phrase? or if you haven't, how what would you define as the sweet spot position wise for the bench with the upper body? Like where the bar touches, where your hands are, where their elbows are, lats, shoulders, kind of the whole gamut there. Bruce Edwards: I I I haven't heard the sweet spot. Chris Gilliam: Okay. Bruce Edwards: I don't know about you have you, Denny? I just know Dennis Reinhart: No Bruce Edwards: how it feels. I try go for a feel. I like being the weight up on my my traps, my legs are tight, I'm I'm touching about my sternum. if I c can feel all that, then I to me that's I'm good. Chris Gilliam: It's probably Dennis Reinhart: I hear. Chris Gilliam: what you alluded to earlier, Denny. Maybe like the that power zone like you were saying. Okay. Dennis Reinhart: Yeah, I mean that's that's kind of what what I, you know, call the sweet swa sweet spot is what I call the power zone. And I think it's a combination of everything that we've talked about up to this point, you know, with your you know, your arch, where your your lats are, your feet on the floor, where you're dropping the bar on your chest, where you your grip and you know, or the width of where you're gripping the bar, and I guess you know, d I guess also depending on how you're wrapping your hands around the bar, you know, people do it different ways, but I think all that together And doing it, you know, without your elbows flying is c you know, what I would call the sweet spot or the power zone. Chris Gilliam: Did you guys I don't know if anybody else has ever done this, so I was listening to a guy talk once and he he was explaining like when you unrack the bar and you kinda move it back and forth slightly, you know, from that area where it kind of feels like it might be like just a little bit lighter. That's the spot where you hold it to go straight down. You know, I don't know if you guys have ever heard of that or seen anybody do that. But I I mean I tried it to see like and you know, there was a little bit, you know, I did it with some lighter weight, like, okay, just you know, so I knew like if well Bruce, you and Denny, you guys know, sometimes you get out of that power zone and when you go down, you know, like, shit, it's too low. I'm gonna hit I'm too low and Bruce Edwards: Okay. Chris Gilliam: this weight's probably not going up. Or you go down and you're like, it's too high up on my chest. I'm probably not gonna get this. 'Cause the higher it is, usually your elbows are gonna flare pretty quickly and stuff. So I don't know if that's something that you've ever heard of or experim experimented with like finding that. Bruce Edwards: No, I never done anything with that. I just I bring it out till I'm okay, this is good. And I go. Chris Gilliam: Yeah. Okay. Good. Dennis Reinhart: Yep, I've never heard of it myself either. And it's just a matter of getting it out and and you know, over the your, you know, your repetitions of of you know practicing and and your training, you kinda bring it out and you know where it's gonna be. Now, every once in a while you do get out of the groove, and that's where a lot of times where you get, you know, your bad lifts, whatever, and and we all have done it. It just hate happens and you just, you know, make up for your next attempt. Chris Gilliam: Yeah. I gotcha. Chris Whittaker: Yeah, the and the ne the next thing we have here with all that kinda ever hear anybody use the phrase pull the bar down when you're in the eccentric component of the of the lift. Bruce Edwards: You mean like Ben the bar? Chris Gilliam: Yeah, basically, yeah. Bruce Edwards: I've I've heard that. I mean that you when you bring it down you wanna bend the bar. Chris Gilliam: Yeah, it's almost Chris Whittaker: Mm-hmm. Chris Gilliam: like you're pretend you're taking your chest to the bar. I've heard that phrase. Like while you're bringing the bar down, it's almost like, you know, imagining yeah, you're bending the bar, I think, is is how I've heard it referred to. Bruce Edwards: S see, I I I bench thumbless. So I I Chris Gilliam: Okay. Bruce Edwards: can't r I can't really bend, I can't really grab the bar to bend it. I I've never I've heard of that, but going thumbless, you know, it's still tough to do. Chris Gilliam: Yeah, for sure. Yeah, I w I would imagine. You know, Bruce, you would bomb out at our meets, you know that. Bruce Edwards: Well, what I do it 'cause there are some federations and you gotta wrap your thumb around. So I set up thumbless and I just move my thumb around the bar. Bar's around, you know and Chris Gilliam: Yeah. Bruce Edwards: I I've always been good with that. But Chris Gilliam: Nice. Bruce Edwards: I always set up thumbless. Chris Gilliam: Okay. That's awesome. That's interesting to know. How about you, Danny? Have you ever done thumbless bunching or? Dennis Reinhart: No, I never have and I got and I would never ha you know, I early on when I was competing, I was down on the meet in Ohio and there was a guy that was competing that way and the bar rolled on him and completely come down and the spotters never caught it. And it went right down, right down on the old Adams apple. And I I don't know if it ha if it's true or not, you know, I they did everything there and then they rushed them away and after the fact I was told the guy passed away. I don't know if that was true or not. It was just sad. But that just witnessing that, I n I said, no way ever, ever, ever, ever. Even when somebody I see somebody doing it, I don't, I don't watch. I just like, okay, look away. Unless I happen to be judging them at a meet, but then you have to watch. But I don't like to w see it. Just for the fact I I have that vision in my head and I always will. Bruce Edwards: Mm-hmm. Yeah, Chris Gilliam: Yeah. Bruce Edwards: I've I've never had an issue. I've never had a roll. I've never I don't know. I just feel more comfortable. I've that way. Weight sits across my arm. I don't have I don't have wrist problems or anything like that. So I just feel more comfortable that way. Chris Gilliam: Yeah, I I wa I I went to college with a guy that always was thumbless and he was one of the strongest benters I've ever been around. And, you know, I tried to experiment to see if it was better for me, but I I honestly I could never get comfortable with it. but he was phenomenal with it. But, you know, t looking at what Denny was talking about, I don't know if you guys remember but It's probably been fifteen years ago or so. USC had that running back that was doing reps for like testing for the college and he was thumbless and the bar rolled right off of his his hands and it came down and s crushed his larynx and stuff. I mean he didn't die but he was jacked up for quite a while. So I I've heard about Yeah. Well I Bruce Edwards: Yeah. I don't teach thumbless. I no, I I always have them wrap around. It it's do Chris Gilliam: Well. Bruce Edwards: as I say, not as I do. Dennis Reinhart: Yeah. Chris Gilliam: Yeah, that's fine. Yeah. No, hey, w we have all done some things that we tell other people not to do. So no, if it it's comfortable for you. I mean, Bruce, we'll talk about it a little bit later, but like it's pretty hard to argue with some of the results you've had in your career as a lifter. So it works for you. You're a very strong man. So we'll get into those numbers a little bit later. coaching and programming a little bit, guys. so when you get into the bench press, you know, Denny's talked to us about it a little bit. So we'll we'll talk to Bruce first about this. how what are you like w with volume versus intensity? Like are you more of a volume guy or are you more of let's push the percentages higher and be less about the volume? Or is that a balance? Bruce Edwards: it's I do more less reps, more weight, but then it w every once in a while I'll I'll switch up and start doing more reps. Just screw with my body, Chris Gilliam: no. Bruce Edwards: because your body gets used to what you're doing. I had heard on Denny's I think the last podcast he did that Russ, I think It got you doing six and threes. Dennis Reinhart: Yes. Bruce Edwards: And I had learned that from Jeff Setsky. And he had gotten it from when they went down to Louisiana, I believe it was, for nationals. One of the schools down there taught him that. So that's that's what my main program is, is for for my bench is my is six and threes. I like it because If you do it right, you got you got little goals. You know, either each workout you're either gonna move up five pounds or you're gonna improve by one rep. And soon what you're doing threes, you're now doing sixes. And for me, that's easier than doing percentages. You know, I don't I don't like doing all that math. I just like looking, okay, I gotta go up one. I can go up one or I can go up five, but Chris Gilliam: Yeah. Bruce Edwards: Okay, there's twenty percent of this and I don't that's too much for me to want to deal with. Chris Gilliam: No, I totally make sense. Yeah, I like that. That that I mean, honestly, there's nothing wrong with either way of doing things, but you know, whatever you're comfortable with and gives you the results. I'm not super familiar with the s six and threes and you know, Denny talking about it. I had read about it a little bit because I had previously purchased one of Russ Hewsted's books. Dennis Reinhart: That one there? Chris Gilliam: And so I was reading about it a little bit and I'm sitting there thinking to myself, might have to get into this 'cause it's not it's not a common thing that's going around right now. Would you agree, Whitaker? Chris Whittaker: Sixes and threes, no. Chris Gilliam: Yeah. Chris Whittaker: No. Austin Powers said everything's all sixes and sevens, but I think that's something different. I'm sorry, I you you kicked it to me as I'm typing in Russ Hewsted's name into Amazon to look about getting myself a copy of that book Denny's holding up there. Yeah. Chris Gilliam: Yeah, he's got a handful of books on there, man. They're they're awesome. Dennis Reinhart: This is the one that has all the sixes and threes and everything in it right there. Chris Gilliam: Okay. Yeah, I'm gonna I I'm gonna make sure I get the that 'cause the the one I got was just for like his bench press program. So there was some sixes and threes in there. But it wasn't a a whole lot of different stuff. And he's got ones that are about the full workout and all kinds of stuff. So yeah, I'm I'm gonna end up getting more of those because I think honestly, anything new or different is exciting. And it's also gonna promote like like Bruce said earlier, get keep your body guessing. Fool your body, right? Play tricks on your body and you'll get results, you know. So I think that's great. Denny, you are you more Chris Whittaker: I can read it right now on Kindle. Chris Gilliam: of an intensity driven guy, Denny, or a volume guy? Dennis Reinhart: Well, i i again it comes down to, you know, what what we're training for and what your emphasis is. obviously in the in the off season, you know, we would be more the, you know, the the h higher weight, high intensity with that. Then as the as you got closer, again, we were doing it for football, we would start getting Bruce Edwards: Mm-hmm. Dennis Reinhart: less of the weight and more reps just for the conditioning portion of it and that and like I said, and also changing the body up. Because honestly, if you do did the f the sixes and threes, it's it's hard on the body. You know, the goal and everything like that, but it is hard. It's a lot of reps. You know, you got twenty-four reps of your, you know, your sixes, then you're doing another twelve reps of your threes. You're doing thirty-six reps besides what you warmed up and and and you know, and then you and then if you're throwing in the after workout single and things of that, that's a lot of reps. And it's hard, you know, especially when it comes to squatting, and a lot of kids don't want to do it. You know, they want to do the, you know, I'll do three sets of five at 70%, three sets of three at, you know. You know, eighty percent whatever and two sets of two whatever and and do it like that. So it's a lot r less reps. So but it is a lot of work. But so going back to your question as far as the intensity and the weight, like off season more the heavier weight, then closer to the football season, you know, more more rep reps. Chris Gilliam: Okay. Good. Bruce Edwards: Now Russ said four sets of sixes, four sets of threes. Is that what he said? Well I only Dennis Reinhart: Mm-hmm. Yes. Bruce Edwards: do three. Three sets of six, three sets of threes. and then every once in a while I'll do a single. I I don't like doing the singles at the end. Then I just go into my supplements and per personally. Dennis Reinhart: Now is this are you talking personally or with your kids? Yes. See now Bruce Edwards: we did do six and threes and but then we like I said, we we dropped out it down to three sets and then hit the supplements and stuff. trying to and trying to get the kids through and not be there for three hours. you got Chris Gilliam: Right. Bruce Edwards: you gotta cut things Dennis Reinhart: Yeah. Bruce Edwards: back a little bit. Dennis Reinhart: There's no doubt. And and I personally, that's what I've done myself, especially since I come off my last shoulder surgery, is I do three sets of six and three sets of three. And just 'cause, you know, again, that's nine less reps. And obviously coming off the shoulder surgery, it makes a big difference, especially when you're going heavy. And being as old as I am, makes a big difference. I don't recuperate like I used to and that. So I just a less Bruce Edwards: No. Dennis Reinhart: wear and tear in body. Chris Gilliam: Yeah, I'm finding that out Bruce Edwards: Yeah, that's true. Chris Gilliam: now myself and I keep looking at these Dennis Reinhart: You're gonna find a lot more as time goes on, Chris. Chris Gilliam: I keep I keep looking at it and go, What the I'm not doing anything. Dennis Reinhart: I and actually I guess Chris Gillum and the other Chris Whitaker, you will get our age one day. Chris Gilliam: Yeah. Chris Whittaker: Yeah. Chris Gilliam: Yeah, Chr Chris still has a Bruce Edwards: Yes. Chris Gilliam: ways to go, but yeah, it's like I I'll look at a workout and I'll go, I love this workout. I know it works good. But you know, when when you're then I look at eight sets of three and I go, No, th this cat's gonna I'll I'll start with three or four sets, maybe I'll add a set here and there. 'Cause I can't I do eight sets of three on something, like the next two or three days are miserable. Yeah, it just doesn't matter. So can cannot recover. I don't it's just too hard. All right, Chris, you ready? Chris Whittaker: Alrighty, we're talking about weak points now, gentlemen. And we discussed this a little bit with Denny on his podcast episode, but how do you address the areas where lifters struggle with the bench? so we'll start with like what are we doing to address when they're weak off the chest? Bruce Edwards: Weak upper chest is inclines, you know, barbell, dumbbell. the only way you make it it stronger is by working it. So whatever can hit it, some flies maybe, some incline flies. this incline work hits the upper part of the chest. So that's that's how we addressed it, and that's how I address it. Dennis Reinhart: And that's basically Chris Gilliam: Okay. Dennis Reinhart: what I said on my last podcast. You know, we was real big into the flat flies, then obviously inclining and then also I throw in the declining just to make the whole chest cavity bigger. The bigger the chest cavity, the more explosion you're gonna have off of it. If it's a weakness, you've got to make it your strength. Chris Gilliam: Yeah. D do you find like the decline bench is probably one of the top things for getting people stronger off the chest, Danny? Dennis Reinhart: I think more my personally I think it's more the the flat flies. I think I just have them do the decline just to to build the whole chest cavity. I mean you're doing the f the middle part with their flies and your regular pressing. You're doing getting the upper chest for your we're doing your in incline and you're doing nothing for your lower chest, so that's why I throw in the decline. Plus it's something different. You know how many people Chris Gilliam: Mm-hmm. Dennis Reinhart: really truly do a decline? Not a lot, you know. And again, when I we have my kids do it, I you know, I don't force them to do the do pressing or that I I say you Make a choice. You can dumbbell it or press it. You know, but do just get it in, either way, whatever you're most comfortable doing. Chris Gilliam: Okay. Ready? Bruce Edwards: No, I like Chris Whittaker: what about Bruce Edwards: doing dumb declines. that's part of my supplements is Hitting the lower part. To me, the way I look at it is all right, it's simulating your arch. so so your chest is up in the air, you're hitting the lower part, the mediator part of your of your muscle. So I do dumbbells. I prefer bench or the barbell over dumbo dumbbells just 'cause my shoulders have a little bit more control over it. But that's my personal The the thing I like to do. Dennis Reinhart: Easier to get in position declining when you're up you know, playing b upside down basically and trying to press. Easier to get the the weight versus picking dumbbells off the floor. Chris Gilliam: That's true. Yeah, for sure. Bruce Edwards: Yes. Yes. Chris Whittaker: Well have you guys seen those things that I I would never buy and I'm sure none of us would, but have you seen them where they're like a a device that s the dumbbells set in and it takes them back out of the way and you can have it lower down to where the dumbbells are basically where the bar is and then take it out? I think I saw Eddie Hall using them. Dennis Reinhart: Yeah, that's above our pa that's Bruce Edwards: I don't think I've seen that. Dennis Reinhart: above our pay grade. Chris Whittaker: Yeah. I mean again, I'd never buy it 'cause you're probably right, Denny. It's probably, you know, thousands and thousands of dollars and you know, we're we're the kind of guys where just put the dumbbell on your quad and and kick it up here and let's go, right? Dennis Reinhart: Yeah, exactly. Chris Whittaker: but it was it was an interesting apparatus. Bruce Edwards: I've got hooks that hooks on a d on a barbell. So I just slide my the bench up underneath it and my dumbbells are in in the hooks on the barbell. So I just gotta unhook to it and put it right back up. But those have been around for years. I don't even know how old the money the ones I have. Now that's personally. Now with the team, you know, I they just live off Lift off for or g hand their dumbbells. Chris Gilliam: Yeah, that's what spotters are for, right? Chris Whittaker: Yeah. Bruce Edwards: Yes. Chris Whittaker: Yep. All right. So the next weak point, obviously with people miss in one of two places, right? Usually it's either off the chest or at lockout. How are we addressing the weak point at lockout? Dennis Reinhart: I'm big into the close grip benching to help that out. And then obviously then throwing in with tricep extension and French press. So, you know, the three of them. But generally, if I say one, I like to close grip. Again, it is it's kind of dual purposes, obviously. It's helping the tricep, simulating the bench press a lot, but also for training for football players, you know, that's where your lineman stuff is. Give them nice and tight. You know, so you're getting that purpose at the same time. You know, 'cause obviously the tricep extension will help the tricep too. But how many of your offensive linemen are, you sitting there doing this stuff on the football field? Well, they're throwing Chris Gilliam: Ha ha Dennis Reinhart: them down pass protecting, but I guess, you know, you know, our officials in our area is gonna call that holding, but you know, so again, Chris Gilliam: Yeah. Dennis Reinhart: like they simulate the close grip bench benching. And then obviously the French press, you know, just to keep things different. You know, that's what I always like to do. Bruce Edwards: I like the cru close grip for for the team. The for me I do board press. different thicknesses of boards. when Gillam has seen me work out at Flint Barbell and we done a ton of board presses. we start out with Chris Gilliam: A lot. Yeah. Bruce Edwards: like four three or four or three. two by fours, then we take it down to two, then we'll work down to one. And we went down to to a one inch. I never did that, but some of the other guys, especially when we got closer to a meat, they went down to a a one board or one inch board. And well, we did a lot of that stuff for the help with the stickiness. And especially what you can use the heavier weights when you got the three boards, you can use the heavier weights so your body's used to that kind of pressure on you. And then just start dropping it down. Now, when I say drop it down, I'm talking weeks. You know, one week you might be at three. And if you feel good next week, you know, drop it down to two. And you might stay there for a couple of weeks and drop it down to one. but we wouldn't do it. We might drop down one board during a w a single workout, but that'd be the most that we did. Chris Gilliam: That's so you could keep the load higher, right, Bruce? Bruce Edwards: Yes. Yep. But that's for me, but for for football, you know, the the close grip and and the curl the the French curls and stuff like that is it's it's easier for the team to do that kind of stuff. Chris Gilliam: Okay. Dennis Reinhart: Now your your board stuff there, Bruce, is that very similar to the Greg Shepherd's old bigger, faster, stronger towel bench? And they rolled up the big towel and put Chris Gilliam: Yeah, it would be similar. Dennis Reinhart: the big towel on the front of it. Bruce Edwards: I've never seen that. It could be. It could be. You know, it's just it it takes so you don't have to bring it down so far is basically it. Yeah. Dennis Reinhart: Yeah. Yeah, that that was a theory Greg Shepherd's are stronger. Bruce Edwards: Now they've got Chris Gilliam: Yeah. Bruce Edwards: these things that they can just clip onto the bar. so you don't have to have someone holding Chris Whittaker: My shoulders over. Bruce Edwards: the boards there. and they have different Chris Gilliam: boards. Yeah, I think Bruce Edwards: thicknesses that that way there. I and I've got one of those. I'd I don't care. I I prefer the boards, I guess. I don't know. Chris Gilliam: You're old school. I like it. That's right. Yeah. Bruce Edwards: I'm old school. I'm old school. Chris Gilliam: Yeah, I think Denny the the concept is similar, except for like the boards you would have varying amount of space. So it'd be anywhere from like six inches to, you know, two inches. You know, change it up. I think Greg Shepherd's philosophy with the towel bench was to alleviate stress from the shoulders for the kids during the season, Dennis Reinhart: Yep. Yep. Chris Gilliam: right? Bruce Edwards: Yeah. Dennis Reinhart: Yep. Bruce Edwards: at the very bottom, yeah. Chris Gilliam: Yeah, so I mean, you technically could do the same concept with board presses during the season if you wanted to with kids, I think. So Bruce Edwards: You could. Yeah, you could. Chris Gilliam: But yeah, that's pretty I'm yeah, I'm glad you brought up the bigger, faster, stronger, Danny. That that's pretty good stuff. I d that's one of the first things I was reading about and learning Dennis Reinhart: There you go. Chris Gilliam: about. Yeah. yeah. The boards right there. Chris Whittaker: So th so that would be your standard three board, like if if people are think trying to think of like what Bruce is talking about here, that that'd Chris Gilliam: Mm-hmm. Chris Whittaker: be your standard three board press right there. And how they Chris Gilliam: No, yeah. Chris Whittaker: do it where they come apart. For all our our folks Chris Gilliam: Yeah, there the Chris Whittaker: watching on YouTube. Chris Gilliam: So we used to go to a lot of Sunday bench sessions and Bruce would be there with a bunch of other very strong men 'cause I would get have my daughter get some bench lessons and we'd watch and learn and pick up some things from these guys and I mean th this is you know, Bruce knows the the difference between training your high school kids and when you're training as an adult 'cause Those bench workouts would literally take like two and a half hours. I'm like these guys were benching and doing all these other accessory work, and it's like they're there for a long time. That was their main day. So it was it was pretty fun to watch. so the role of variation, you guys talked about some variations. you know, have you guys ever used like tempo bench pressing, like where they they you know, almost like a negative kind of thing. Like they just go a little bit slower on the way down and then you try and have them explode up off their chest. Have you ever used that Dennis or Bruce? Dennis Reinhart: Have not. Have not. Now I've had kids, you know, see it on YouTube and stuff and play around with it and you know, you tell what not to, but they're gonna do what they're gonna do unless you're out watching Chris Gilliam: Yeah. Dennis Reinhart: like a hawk. So yeah, their kids are playing around that. But personally, no, I never have. Chris Gilliam: Yeah, I mean back in my high school days Bruce Edwards: I haven't either. Chris Gilliam: was Yeah, we we used to call it a negative. So Bruce Edwards: Yeah. Chris Gilliam: I I'm more old school like you guys. Like that was called a negative. but yeah, they call it a tempo bench press and they like have the countdown towards it and stuff. how about I'm sorry, I lost track. Floor presses. You guys ever done floor presses with your training for bench Bruce Edwards: Yes. Chris Gilliam: press? Okay. What are your thoughts on that, Bruce? Bruce Edwards: Yes. Dennis Reinhart: No. Bruce Edwards: I like personally. I put twenty five pound plates underneath my elbows because my chest well when I was doing them was so thick that the bar was coming down to my chest anyhow. doing floor Chris Gilliam: Right. Bruce Edwards: presses. So I would I would do that, you guys froze on me. There we go. Chris Whittaker: You're coming back. Chris Gilliam: Yeah, we're we're back now. I think Bruce has froze. Dennis Reinhart: Yeah he is. Bruce Edwards: It could be Chris Gilliam: He's frozen time. Chris Whittaker: It comes and goes a little bit sometimes. Bruce Edwards: Okay, you guys all right. Am I all right with you? Chris Gilliam: You've been frozen to us. Yeah, you're good. Chris Whittaker: Okay. Yeah, you're good now though. You're moving a little bit. It it's the good part about Bruce Edwards: All right. Chris Whittaker: you know probably a good time to shout out our hosting platform, Coach Gilma Riverside. The good part is Chris Gilliam: Yeah. Chris Whittaker: is if we all don't hang up the phone when we f press the stop button, it should upload high quality video. So it's recording crystal clear high quality ten ADP video on your device right now to upload into the Chris Gilliam: Yeah, wait a plug it there, Whitaker. Chris Whittaker: but And then, you know, but sometimes, you know, if you're thinking about starting a podcast to all of you guys and all of our listeners, sometimes that crystal clear 1080p video does disappear. And then you're trying to f track it down. Chris Gilliam: yeah. Chris Whittaker: So the topic was floor press. We said I think pretty much all of us said that we've utilized utilized floor presses in what we got going. Danny has not. Chris Gilliam: Yeah, Denny hasn't. Denny said he never did. Dennis Reinhart: I have not. Chris Gilliam: Okay. So I don't know, maybe we'll get Denny to try it on his own and then give us some feedback down the road on what he thinks. But Bruce, I can relate, like if I do floor press, like I am s almost basically touching my chest when I do it. So I now I I understand why you would put twenty five pound plates underneath your elbows because it it kind of defeats the purpose. If you're already touching your chest. So Chris Whittaker: Elite FTS makes those benches too, that those custom benches that it slides in along the edge to basically make it like four foot wide. And Chris Gilliam: Okay. Chris Whittaker: Dave Tate talks about, you know, that's because, you know, old washed up meatheads don't want to get down on the floor and get back up again. So you could just lay on a bench and these things are underneath your arms. So then you get the effect of the floor press without having to lay on Chris Gilliam: Okay. Chris Whittaker: the floor. So it's like a l regular bench with like Basically two small pads, like small bench pads that run the whole entire length of the the bench. But what I what Chris Gilliam: Off to the side. Okay. Interesting. Chris Whittaker: I like about floor press is that you can utilize it 'cause you know, being a conjugate school, right? We can utilize floor press much like the the the benefits of the box squat where you can come down, come to a complete stop, and then have to move again that static overcome by dynamic. I I I think they they go hand in hand kinda with a pause box squat and a floor press where they you pause and then have to generate that force again coming up. Chris Gilliam: Gotcha. All right, you're you're Chris Whittaker: well. Chris Gilliam: up coach on number nine. Chris Whittaker: All right. so tracking progress, right? Obviously we're looking at weight on the bar being something that we're gonna track progress with. but what should a coach or lifter track to ensure that progress is being made safely? So like I can Chris Gilliam: So Chris Whittaker: think, you know, like you have weight on the bar, but also like Denny alluded to with that close grip bench, like if we're able to do more reps on our sets of five to ten in the close grip bench, then most likely our one rep max is gonna go up for us. Chris Gilliam: Yeah, so with your sets of six and three, you guys were explaining it was about getting either one more rep or going up five pounds. I is that something you use to track progress then? Like how does that work with that s program? Dennis Reinhart: With the sixes and threes. Chris Gilliam: Yeah. Dennis Reinhart: Well, once you general you have a generally a thirty pound difference between your sixes and your threes. So simple math, one hundred for your sixes, one thirty for your threes. And once you completed all that, and it's you know it's not like a super struggle and it's good reps, then you would jump up five pounds on your threes. So then it'd be one excuse me, on your sixes, it'd be one hundred five, one thirty. So now you got a 25-pound difference. You would do all that once you get that Bruce Edwards: Yeah. Dennis Reinhart: workout. Then you would jump up five pounds on your three. So then it's 105, 135. So it goes 25, 30, 25, 30, 25, 30. But it may not go every workout because you might go, you know, your last set of your threes, you might go three, three, two, two. So then your next workout, you go in, you go three, three, three, two. Well, you got one rep better. And then the next workout, you may go three, three, three, three. But that last three was really a struggle. You got one rep better, but it wasn't enough to really say, okay, we're ready to jump up five on our sixes for the next workout. So we'd do it again and get it and then then move up. So then you'd go up one ten to one thirty-five, then you're back down to twenty-five pounds, thirty, and keep bouncing it like that. And then some people Chris Gilliam: Well that's Dennis Reinhart: said we'll throw in the after workout singles. Some do, some don't. Chris Gilliam: So it th that system tracks your progress then is what it does. That's pretty good. Dennis Reinhart: Right. And then of course everything is written down. Cause even back when I, you know, my last podcast with you guys we were talking about when I went and trained with Russ, I actually found one of our old workout books that me and Russ used to keep. And I've got the reps and the sixes and threes Chris Gilliam: More. Dennis Reinhart: from it. And that workout right there is from eleven twenty-five of nineteen eighty-eight. Chris Gilliam: That is awesome. Dennis Reinhart: So it's right there. And I see some of the the sixes and threes and there's a workout three three two two. Kept the same weight. Next workout's three three three three. So I mean and we were following that to a T. Chris Gilliam: Yeah, that's pretty cool. I'll I had to get with you on that in more detail. Obvious obviously I can buy one of his books and stuff too and learn it, but I I think that's it's pretty it's just a new concept to me, and to Whitaker 'cause w him and I are both like big conjugate guys, so we're West Side barbell. And so like but honestly I always look for something different to see, you know. Dennis Reinhart: Well the well this is basically Chris Gilliam: How it can make an impact. Dennis Reinhart: it's something that Russ came up with himself. He had he was Chris Gilliam: Yeah. Dennis Reinhart: doing a lot of different workouts and everything like that. And even in his book, that's what it states, you know, that, you know, all my experience of lifting and competing and da-da-da, this is what I came up with, and this is, you know, where the sixes and threes come from. that, you know, that's as far as my understanding of it, and that's what he has in his book. Chris Gilliam: That's great. Awesome. Chris Whittaker: Yeah, maybe we'll I found that book on on Amazon. So maybe we'll make sure to we'll put it in the show notes. So if anybody that listens to this wants to wants to get some of the stuff that Danny's talking about from Russ, we can do that. Bruce Edwards: Dang it. Chris Gilliam: And Bruce, you do a variation of that six three, so you're you're tracking progress the same way, right? Can you hear us, Bruce? Dennis Reinhart: I think he's frozen again. Bruce Edwards: Yeah, now I can. Chris Gilliam: Okay. Are you tracking progress the same way since you do Bruce Edwards: Yeah, I was reconnecting. Chris Gilliam: you're doing variations of the six and three, so are you tracking progress the same way that Denny was explaining? Bruce Edwards: Yes, yep. Chris Gilliam: Okay. Good stuff. Bruce Edwards: Yep. Like I said, I like it easy. I don't wanna have to do math. Chris Gilliam: Yeah. Bruce Edwards: one thing when you first start out When when you first start out, you you gotta find out You might be able to do your sixes fine, but you may only be ha be able to go up say twenty pounds to get your threes. So then Chris Gilliam: Hm. Bruce Edwards: you just keep improving your threes until you can get to the thirty. And then you can start bumping up your sixes and going from twenty five to thirty, twenty five thirty. that's it, Chris Gilliam: Okay. Bruce Edwards: it might take a month. Trying to get to find that sweet spot before you can start taking off with that. And after that, it's it's pretty cool. I like it. And I Chris Gilliam: Okay, great. Bruce Edwards: just do that on my main lifts. Chris Gilliam: All right. Nice. we're gonna go into safety and injury prevention now, guys, a little bit and just talk about some things real quickly. So, like, I'm gonna talk about spotting etiquette. Like, what what do you guys teach your lifters as far as spotting? You know, do you teach them how to do a proper lift off? I mean, you guys know how important a lift off is, especially when you're doing a max. You know, so w what is your emphasis with with the the lifters with spotting? Start with Denny on this one. Dennis Reinhart: Well again, d d depending on the kid, some of the kids don't like a lift off at all, even though you tell the importance of it. but you know, trying to get to lift off and in doing it also don't use the same one just for the fact that you're not always gonna have the same one. So get used to different people lifting it off so y'all can learn that. And then you know, make sure I always tell the our kids too when they're spotting you know, like to spot from the front part of it, is when that person's struggling with that rep or, you know, last rep or so, make sure you're also helping them finish that rep. You know, if it takes a couple of fingers on it or whatever, or your hand, you know, continue it. Don't make it just sit there for ten minutes trying to get that weight. Make sure it's a continuous motion up and get it up. Make some make them do the work, but you know, make sure they complete that rep too. Just don't take it off of Unless they just totally just for whatever reason just get flat out buried, then obviously you do gotta take it off of But I would like to see them try to finish that rep. Even on, you know, doing the sixes and threes, you know, the last couple You know, if you're threes you may not be able to get it, so they may have them help you finish it up with that rep. Chris Gilliam: So I'm making sure they're paying attention and you wanna see that bar speed fairly consistent throughout all their reps. And that's the spotter's job is to make sure that happens. Dennis Reinhart: Yep. And then of course you Chris Gilliam: Okay, great. Dennis Reinhart: make sure they're the the biggest thing you said is they're paying attention because you there in La La Land looking around and paying everything Chris Gilliam: Yeah, yeah. Dennis Reinhart: else beside the person they're spotting. Chris Gilliam: Yeah. yeah, for sure. I gotcha. Dennis Reinhart: And then you hear the big bang on the ground or whatever it might be. Chris Gilliam: How about you, Bruce? What anything the what was your focus on l let's say the side spotters? I mean, not always are you gonna have side spotters during a workout, but let's say at a meet, like what was your emphasis for side spotters on bench? Bruce Edwards: the main thing, watch the bar. Don't watch the lifter. Watch the bar. And and if you're at a meet, you know, listen for for s for the head judge to say take it if need be. But follow the bar. Just don't stand there and watch it as a side Chris Gilliam: Mm-hmm. Bruce Edwards: spotter. 'cause I see a lot of times at the at a meet kid will will load it and then he'll stand there and To sort of watch it instead of following the bar down and snatching. I had a bad experience one time. We put on a USAPL meet, Marvin Coleman and I did at Lake Fenton. And there was a big squatter, and we asked him, I'm reconnecting again. Can you guys hear me? we asked the the dad, do you want us to spot? And he says, no, nope, I get him, I get him, he's in the back. Well, he was busy watching how far, how deep his son was going down. And instead of really spotting him and he gave him the up command, he couldn't do it. So the kid just let the weight bail off the back off the back and landed on his dad's leg and broke both bones. Dennis Reinhart: Mm. Bruce Edwards: And we had a issue with that. He tried suing us, saying that we didn't have enough spotters, but we had video of it and and they finally threw it out, but you know, the dad was not paying attention. And with the amount of weight, he wasn't going to catch it, but it just sort of guided away from the lifter and let it hit the ground, but he wasn't paying attention and like I said, wound up breaking both of his legs or both of his bone in one leg. Chris Gilliam: That's crazy. Wow. Chris, you wanna go to thirteen? Chris Whittaker: Sorry, I was muted. there's that old WPO footage where that guy is I I forget who it is. he's coming up at a hole in the squat and bails the bar off his back. then you just see like the guy just gets caved in half with the you know, could they're squatting close to a grand equipped. They're ugh. Can only Chris Gilliam: Yeah. Chris Whittaker: imagine. Can only imagine. All right. So structural balance here is the is the next thing we're looking at here, guys. And you know, for every set of bench press programmed. How many sets of, you know, rows, rear delt work should a coach prescribe to help prevent that athlete that kinda hunches forward or doesn't keep that scattered? I guess like how are you programming your your antagonistic group on the backside here accessories? Bruce Edwards: I I usually do three sets of three different exercises just to make sure you you're getting that so you don't get the rounded shoulders. you need back strength anyhow, you need lack strength if you want to bench or or even to hold up for the squat and and deadlift. but I I generally I try to do two to three different exercises, three sets each. Chris Whittaker: Like nine. Chris Gilliam: How about you, Dunny? Dennis Reinhart: We would do we would have our kids do four sets of four sets of ten reps, work up to ten reps, like if you know, say whatever it might be, you said sixty pounds, four sets of six, the next workout four sets of seven, work up to ten reps, once you get to ten reps, then go back down to six reps, but increase it by five pounds and work it back up. and and all of our that's how we did all of our supplemental work on all of our our besides our cord lifts. All the supplements were four sets of ten. Or four sets of six working up to four sets of ten. Chris Gilliam: Okay. Awesome. Good. Simple, easy to follow for the kids, easy to track. Dennis Reinhart: Well, should be if the if they you know, we would also give them booklets to mark in. if Chris Gilliam: Yeah. Dennis Reinhart: you know, they would mark it. I forgot, you know, when you and I check the book Chris Gilliam: Yeah. Dennis Reinhart: when they're not there, like I saw you working out today, but I forgot to put it in there, you know. You get all that stuff, but yeah. It should be Chris Gilliam: Not sure. Dennis Reinhart: they should be check or putting it in it, but you know, kids are kids. Chris Gilliam: yeah, for sure. good, thanks. How should a high school powerlifter guys approach their warm ups mentally on the day of a max out or a competition? Like what what what is an approach that you've taken personally that's been successful for you guys on warm ups and the mentality behind them on a competition day? Let's start with Bruce. Bruce Edwards: you warm up like you you work out. that's what I do. I mean it it's it's all for the the meat and I I start with the bar on the bench. I'm a bench only guy. so on a bench I start with the bar and I do maybe fifteen reps and I'll put quarters on. I'll take those off and then put forty fives on. And then I just I just do that just till I feel warmed up and I just keep climbing to horrify I feel I need for that day for a competition. Chris Gilliam: Okay. Good. Danny, how about yourself? Dennis Reinhart: again, depending on if it's a full meat or just a bench meat, I warm up differently than what I used to have our kids do, you know, do as they say, not as I do. But one thing that you know, Bruce Edwards: Mm-hmm. Dennis Reinhart: they obviously warm up before they do their workout. So if it's just, you know, one thirty-five, whatever I mean, obviously run some, get the the blood flowing, get some movement going, then do like one thirty-five, whatever their normal warm-up is going into their workout. And then what we would always do is, you know, since if we were doing it, since we were doing the sixes and threes, we would do two sets of six and two sets of three, but we would make it 30 pounds lighter. Okay, so instead of being if your your sets of six were just say a hundred pounds, you know, there's four sets of six, we would do two sets of six at seventy pounds. And so then two sets of three would be at a hundred pounds instead of a hundred and thirty, and do it that way. So it kind of simple for them, but it's less. And then pop, you know, one, you know, pop a single just before you're ready to go at what your ten pounds over what your threes would normally be in your workout. You know, which should then generally be depending on what your max was, you know, forty or fifty below what it might be. And so you have an idea of generally like that, making sure they're good and warm. Because we would go into the meat knowing what our maxes were, like we talked about in that last podcast, you know, having already written down on a piece of paper what you know, your attempts were gonna be 'cause you already basically Chris Gilliam: Right. Dennis Reinhart: knew where they were gonna be, give or take, you know, how you're feeling that day, if you're sick, you know, you didn't have breakfast, you know, you know, of course what kid, you know, shows up to meet like that, we know what happens. Chris Gilliam: Sure. Okay, good. Well, I appreciate all the information you guys shared. So we're gonna talk about some of your guys' personal accomplishments for our viewers, our listeners. Okay, so going back and tracking some some highlights for you guys and I I'm sure you guys are aware, but so Donna, I I I was able to obtain some of your glory days there. So coach Reinhardt Dennis Reinhart: You were. Chris Gilliam: nineteen ninety lifetime drug free nationals. All right. You were in the open single ply. So you were an equipped lifter single ply. And you had a one hundred and eighty five kilogram bunch that day. but as a full meat you ended up at six hundred and ninety five kilograms that day. So that was in Dennis Reinhart: Yeah. Chris Gilliam: nineteen ninety. Dennis Reinhart: When if we start talking, I'm so much better in pounties. I hate kilos, man. Chris Gilliam: Yeah, so fifteen Bruce Edwards: Yeah. Chris Gilliam: hundred and thirty two pounds total Bruce Edwards: Yeah. I'm trying to make that. Chris Gilliam: and a four hundred and eight pound bench press that day. Dennis Reinhart: That one that must have been that must have been the Lifetime Nationals in Chicago. And that's when I had torn cartilage between my ribs. I remember that meet Dennis Chris Gilliam: Okay. Dennis Reinhart: Dennis Brady ran that ran that meet. I remember that one vividly. It was trending hard for Chris Gilliam: Okay. Dennis Reinhart: it and and torn cartilage. Yeah, that was that was a sad meet. Sorry, sad totals. Chris Gilliam: but well well it you must have healed up because nineteen ninety again at the national bench press championships, you competed in the open single ply and you did a one ninety point five kilogram, which was four hundred and twenty pounds that day. Dennis Reinhart: Is that the one ninety eight weight class? Chris Gilliam: Yes. You I don't think you maybe recently you may have lifted. You're always in the ninety kilo class that I the of the ones that I've found, so Dennis Reinhart: Well I I did some of the Dennis Brady meets like the Viking open that he would always run. I'd be in the two Chris Gilliam: god. Dennis Reinhart: twenties. And some of those other classes I'd be in the two twenties. Chris Gilliam: Okay, gotcha. So you'd be in the hundred kilo weight glass on some of Dennis Reinhart: Yeah, yep, yep. Chris Gilliam: Okay, gotcha. And then nineteen ninety one bench press nationals, two hundred kilo, so a four hundred and forty one pound bench press in nineteen ninety one. You know, the these are the ones where you finished first. Okay. Dennis Reinhart: Mm-hmm. Chris Gilliam: And then your most recent one, two thousand twenty four, USPA drug tested giants of iron. and that's when you did your one hundred and sixty five kilo, which was the three sixty four. that's where you set like the state record and stuff like that. Yeah. Dennis Reinhart: the old then when I was the old man. Chris Gilliam: So just a couple of years ago and then I think it's shortly after that you were trying to do another meet and you injured yourself, right? Dennis Reinhart: Yeah. 'Cause here's one that I have that me me and Russ were both in. This was this was a national Chris Gilliam: Nice. Yeah, I could not find anything, so share it. What what'd you get? Dennis Reinhart: Well, this is one that this was it from the free press. It was Russ Houston, a two seventy-five pound class, master division. Lonnie Dickinson, who's also you look his name up, was a great lifter from Mont Morris. He won it to the meet in the teenage division, but me and Russ both won it. Russ at the this was a national bench press meet at Wokesbury, Pennsylvania. Russ did a four seventy five raw, and that was a national record in the masters division. And I did a four sixty, set the national record at one ninety eight in the open division on that one there. That was at the national bench meet and and there was another Chris Gilliam: That wasn't the one where you guys threw your trophies off the bridge though. Right. Dennis Reinhart: That I think that might have been the year after we did that. And then yeah, we don't back a couple I think was held there a couple years in a row. And then there's Chris Gilliam: you guys went back for revenge? Yeah. Yeah, we're gonna go back and get first this year, guys. Let's go. I wanna. Dennis Reinhart: And then there there was this nice article in the paper too with me and Russ and they were talking about steroids and stuff back in the day. And then Chris Gilliam: Nice. Dennis Reinhart: that's that's Russ right there, and I'll like the next to him. There. Chris Gilliam: yeah. Dennis Reinhart: And then that was the one where we were competing that talk about a national. Then that was a year. I was I set another national record there at the one ninety eight with a four seventy five bench. And then I was down at the Lime, Ohio, I think it was me that was a four ninety bench at two twenty weight class. Chris Gilliam: Okay. Now what organizations were those some of those? ADFPA? Dennis Reinhart: Those were ADFPA regular just playing meats. Chris Gilliam: Okay. Awesome. Yeah, that's great. Cause I mean, honestly, you know, you do all these Google searches, you'll find certain things. And then sometimes they send you into open powerlifting and you can find some results. Dennis Reinhart: Yeah. Chris Gilliam: that's where I found a lot of Bruce's results. So I want to go over Bruce's right now. unless Coach Whitaker, do you want to share some of Bruce's? Chris Whittaker: I could share them, but you could speak to him more than me. But our Chris Gilliam: Okay. Chris Whittaker: guy Bruce Edwards right here is lifted in the following federations: the USAPL, the APF, the IPF, the WFPF, the USPA, and the WPC. He holds a personal best 545.6 pound bench at the age of 43 in single ply competition and four hundred and thirty five point four pounds at the age of fifty four raw. Would you say those are accurate, Bruce? Bruce Edwards: Okay. they sound good, so yeah, they're they're accurate. Chris Whittaker: Yeah. Chris Gilliam: Yeah, I mean we found that on open power lifting, you know, so it's a a website and stuff. So that's the best ones that we could find on there. And you very well could have done some things. Here's one of the things, like, you know, you currently hold some records too, you know. you know, Michigan Bruce Edwards: Yes. Chris Gilliam: State record for the bench press right now, raw for your age group, like three eighty point three, you know. but in the AAPF You have lifted in the one hundred and twenty five kilo, which is the two seventy-five weight class. so you know, you you hold some state records there. here's the most interesting fact I found about Bruce. Okay. Worst finish at any meet was fourth place that I could see. you're mostly first place at all your competitions that you competed at. And the world master Bruce Edwards: Yeah. Fourth was at pardon me? I didn't hear you. Chris Gilliam: Well th the fourth place the fourth place finish, like your your total was really Bruce Edwards: Yeah. Chris Gilliam: great still. So the the three guys ahead of you must have been monsters. Bruce Edwards: Yeah, that was at Worlds. trying to think which one. Chris Gilliam: Well yeah, so Bruce Edwards: That might have been Worlds in Prague. Chris Gilliam: Yeah, I'm not sure exactly where, but you were forty four, you're in the two seventy five plus weight class, you benched five twenty three point six that day and only took fourth. Like those other three Bruce Edwards: Right. Yeah. Chris Gilliam: gentlemen must have been absolute beasts. Bruce Edwards: The the guy who won it was from Colorado. Danny, you might remember him. He used to put on the meats out there. Great big huge man. dang, I cannot remember his name. But he won it. And then there was a guy that was in the in the 275 weight class was trying to get away from Brad Brad Klinger. Is that what his I think his name was? 'cause he sort of dominated that there. So he bumped up to the the heavyweight and he just edged me out. That's how come I took fourth and in that in that world, yeah. I believe that was in Prague. Chris Gilliam: Okay. Well both of you are predominantly finished first all the time, but Danny, besides that second place finish where you guys got rid of your trophies or whatever, were there any any other meets where like you you felt like I I lifted pretty darn good, but there was just those guys there just a a little bit better than you and there was nothing like more you could do. You did the best you could that day, but they were just absolutely on their game. Dennis Reinhart: You know, before I went into retirement, not real I mean, I for not for the most part. I was usually right there at any of the meets I went to, unless it was a full meet. On the bench meets I was always right there 'cause I was I was a pretty elite bencher. And when I went to the full meets, I was very good squatter and bencher, but then come deadlift, heaven forbid, save my life. I would have to try to build a lead and hang on for dear life if I if I could. So, Chris Gilliam: Yeah. Dennis Reinhart: you know, those type of meets, it was just like I was just was a god awful deadlifter. cause my, you know, I I I hated it, number one. I mean, that's the biggest problem. Mentally, I hated it. And two, my arms are so doggone short, I gotta pull it so far. It was tough. Chris Gilliam: Yeah. Dennis Reinhart: And so, I mean, you know, I I thought, you know, if I did a six hundred pound deadlift, I felt great. You know, and a six hundred pound Chris Gilliam: Yeah. Dennis Reinhart: deadlift was nothing, you know. And I only broke six hundred a few times. I think my best in a full meet was probably like a six thirty five, six forty. If I remember right, I mean that's how bad it was. You know, but I mean I I had a a personal best of a seven fifty squat and one of my meets and and a five hundred bench in one of the regular meets, but then, you know, then it's like, you know, they were pretty impressive lifts. But then coming your deadlift, you're like, God, you gotta hang on for dear life. And and that's Chris Gilliam: Yeah. Dennis Reinhart: what it was. But as far as it's just a straight bench meet, no, I you know, if I was healthy and then I th I I felt really good, you know, as far as what I could do at the time and and whatever weight class I was in. And since I come out of retirement with the injury, who knows now if I'll compete again. Chris Gilliam: Sure. So both of you primarily competed in in your younger days equipped, correct? Dennis Reinhart: Yes, I did. Bruce Edwards: Yeah. Yep, when I first started. Chris Gilliam: no. Now you're both just competing raw now. Is that what's going on? Bruce Edwards: Yeah, for me. I've been thinking about maybe trying a shirt just help with my shoulders a little bit, but I I haven't gone there yet. It's it's hard to find somebody that can put a shirt on you correctly and without wearing you out, Chris Gilliam: Yeah. Bruce Edwards: you know. that now I'm a lot smaller than what Chris Gilliam: Sure, yeah, yeah. Bruce Edwards: I used to be. So I'll have to get me new shirts. So I don't I haven't really decided if I'm gonna do that yet or not. But yeah, I do raw. Chris Gilliam: I gotcha. How about how about you, Danny? Any a quest in the future? Dennis Reinhart: I when I I've I know I'm gonna I'm gonna stay raw and 'cause I don't wanna try to you know, this with the shoulders, stuff like that. Obviously with you get the equipment on, you're doing more weight. I know it gives you more support, but I just I'm gonna stay raw if I do compete again and and you know, and then I'll I just only compete in the the drug tested meets. You know, I couple Chris Gilliam: Okay. Dennis Reinhart: of those when I first come back out of retirement, I think I competed in it was an open meet w which wasn't tested. But when I when I compete, you know, it's always the gonna be the test that meets. Chris Gilliam: Okay, great. Whitaker, anything you wanna ask or add? Chris Whittaker: Well, all gonna say is this, gentlemen, thank you for giving us your time here. This has been quite literally a a master class of bench press. And if you are a young coach or a young lifter, or even if you're an old one that's been doing it forever, right there's definitely something you could learn from this conversation here. we're kind of getting close on our time. Here guys getting ready to say goodbye. we know Denny doesn't have any social media, so if you want to get in touch with Denny, you need to contact Montrose Schools and ask for Coach Reinhardt. we won't give it we won't give your phone number out on the air, Denny. You might get way too many calls. Chris Gilliam: Yeah. Chris Whittaker: but Bruce, do you do any sort of social media stuff? Bruce Edwards: No, no, I don't do any the the only thing that I do is is the just our football stuff. I don't really post anything out there personally. so I've got Instagram and I got Facebook and and all that stuff, but it's just because of our we have a coach that's pretty good with that, with our football program. So that's you can probably reach me there or or mess me, message me on Facebook. That's me, Baltimore. I don't know where you get hold of me. Chris Gilliam: No, I I appreciate both of you guys' time. I've known both of you for quite a while now and it's good to talk shop in a environment that we're not like, you know, there's a bunch of noise in the background and it's hard to ha carry on a conversation. But, you know, I I've been inspired. I already told Denny this and but, you know, having you on here now, Bruce, you know, you guys still competing inspires me and I think it inspires other people. if Montrose has that USPA meet again next summer, Coach Reinhardt I plan on lifting in I'm Dennis Reinhart: All right. Chris Gilliam: I'm gonna, you know, I already seen Coach Robinson from South Lion competed at your meet. and I Chris Whittaker: South Lion South Lion East. Chris Gilliam: talked to him after he was done competing, and you know, he said it was time for me to put my money where my mouth is. And so I told him I was thinking about doing it. And so I guess I'm gonna throw it out there that anybody that coaches in the association, maybe this is a meet that we all can get together at and compete as colleagues at the Montrose summer showdown next year. 'cause that's what I plan on doing myself and it would be great to compete with guys that we always talk shop with, but we'd be able to be at the same area same day. And not coaching, but actually competing. That'd be a whole different take. That'd be pretty fun. Bruce Edwards: That sounds cool. Dennis Reinhart: There would be. Chris Whittaker: It will be fun. W hopefully I can get the first squat this time, Gil. Chris Gilliam: Yeah. Co Coach Whitaker ha has a tendency to blow commands, guys, so Chris Whittaker: Just on the first one. I can listen to the other one. Just the first one. For whatever reason. Don't ask me why. Well, gentlemen, you got any shout outs or anything you'd like to say before we say goodbye. Bruce Edwards: go to rich football. Go. Chris Gilliam: All right. Dennis Reinhart: All power lifters, man. Let's keep training. And football players. Chris Gilliam: For sure. Chris Whittaker: Well folks, again, thank you gentlemen for being here. This has been another episode of the platform where the stories weigh a ton. CHRIS WHITTAKER: There have it, folks. And for everybody listening, if you got something out of today's episode, don't just keep it to yourself. Please send it to a teammate, a coach, share it with somebody who's trying to become a better lifter, and let the word get out here on all the great things we talked about. Make sure you're subscribed to the platform, leave us a rating and review, follow the Michigan High School Powerlifting Association to keep up with everything happening around our association here in the state. And if don't forget, visit the MHS PLA shop. And grab your favorite MHSPLA and platform podcast gear and support the show and the association. To do that, head over to MHSPLA-shop.fourthwall.com and get yourself geared up with anything you want there on the shop. Until next time, keep training, keep coaching, keep putting weight on the bar. This has been an episode of the platform, where the stories weigh a ton.