By Josef Eriksson
When it comes to getting stronger in powerlifting, most people agree that training the lift heavy with low reps is the best option. Everyone has seen great results from that type of training.
But over time, when progress no longer comes the way you want, you start experimenting. You might go from triples to sets of five. Then to different variations. In the bench press, that could mean switching from a wide grip on flat bench to a narrower grip, or using incline. You might increase training frequency and introduce both a heavy and a lighter day, where the lighter day includes more reps.
There are many directions you can take when you reach that point where progress no longer comes as it once did.
My shift in approach
In 2010, I made a decision to lower the weight and increase the reps. Nothing extreme, but the traditional sets of 1 to 8 reps were extended all the way up to 15 reps. Naturally, the weight had to be reduced to allow for that. With this approach, I saw success. Fast success, especially compared to the plateau I had been stuck at.
Over the years, the weights got lighter and the reps increased. I also started coaching others using similar principles. Now, more than 15 years later, this has resulted in a large number of regional, national, and international records and medals in bench press from athletes trained under these methods.
Data changed my beliefs
I have gathered a lot of statistics and data over the years, and multiple times I have had to change my understanding of how things should work.
One belief I held for a long time was that even if you train light with high reps, you still need to include heavy lifting. That turned out not to be true. I have seen lifters have their heaviest training sessions below 80%, and still perform at record levels.
The 100 kg experiment
The training method I chose for this project was to not go heavier than 100 kg. This was after benching 207.5 kg when I won nationals in the -83 kg class. The reason behind it was that one of my athletes broke both arms in equipped bench press at nationals. I knew that if she trained with very light weights, she could come back stronger. I wanted to lead by example.
My touch-and-go PR at this bodyweight was 220 kg. I wanted to beat that and also hit 227.5 kg, 500 lbs. My goal in training to reach that was 45 reps with 100 kg. According to my rep calculator, that would indicate around 222.5 kg, with a range between 217.5 and 227.5 kg. I aimed to land at the top of that range.
At the start, I managed 39 reps on 100 kg. I needed to reach 45.
The method
The goal was to increase work capacity.
To do that, I performed multiple sets of 30 reps at 100 kg. I started with 3 sets and gradually worked my way up. I did not increase the number of sets every session. Sometimes I repeated the same number of sets for several sessions in a row.
Some sessions were done at 80 to 90 kg. Sometimes only one max-rep set. By week 7, I completed 10 sets of 30 reps at 100 kg within 90 minutes, which was my time limit. At the beginning of week 8, I achieved 45 reps on 100 kg. At the end of week 8, it was time to max. The last session before maxing was on Thursday, where I did 7 sets of 30 reps at 100 kg. I maxed on Sunday.
The max attempt
My form felt good going into the max.
Warm-up:
20 kg: 2×30
60 kg: 2×20
100 kg: 2×12
140 kg: 1×5
170 kg: 1×1
190 kg: 1×1
210 kg: 1×1
During the 210 kg lift, Tommy Påhlsson noted that my technique broke down significantly. Based on the bar speed, it should not have happened at that weight.
What happened was that my elbows were pulled hard backward during the press. They flared back and out. This is common, especially at heavy weights, but for me it usually only happens at true max loads.
The position of the elbows is controlled by the shoulder blades. When we keep the shoulder blades retracted and stable, the elbows follow a more fixed path. When we lose that position, everything shifts. Shoulders, elbows, hands, and the bar.
That is why we often see the bar drift backward and upward at max weights. It is also why we sometimes hit the rack when lifting heavy.
Attempt strategy
Tommy and I analyzed the situation.
We both believed I could hold my technique for 222.5 kg, but had the pressing strength for more.
My suggestion was to attempt 227.5 kg first, and if that failed, go down to 222.5 kg.
The reasoning was simple. My pressing capacity that day was higher than my technical capacity. If technique broke down, I would still have enough strength to press through.
The attempts
First attempt at 227.5 kg failed. The elbows dropped back aggressively as I transitioned from lowering to pressing. I got halfway up but was in a very poor position.
After a few minutes, I attempted 222.5 kg. The same thing happened, but this time I managed to push through and complete the lift. Even though I did not reach 227.5 kg, I still set a new PR. The exact weight my rep calculator had estimated.
After that, I loaded 177.5 kg and performed as many reps as possible. I got 8 reps. Here, the technique was solid. Shoulder blades, elbows, and bar path stayed consistent, even on the final reps. This set became very important for the overall analysis.
Key takeaways
Work capacity
The first session with 3×30 reps at 100 kg was very demanding. I might have managed 5 sets at most. Later, I completed 10×30. Two days after that, I did 5 max-rep sets and reached 40 reps on the first set. Two days later again, I hit 44 reps.
Recovery
The more I exposed myself to, in controlled doses, the better I recovered. In week 7, I performed three hard sessions within five days and delivered my best performance in the final session.
Technique
This is where I had to rethink things. I worked hard to maintain good technique throughout the 8 weeks. Still, during max attempts, it broke down. At first, I believed that light weights were not enough to train proper technique for heavy lifts.
But when I look at the 177.5 kg for 8 reps after maxing, the technique was better. Even though I was fatigued. The difference was mental. After maxing, the pressure was gone. I could focus on executing the lift properly.
Feel the Weight
It is widely accepted that you need to handle heavy weights to be prepared for them. I do not believe that is always necessary. I think in many cases it is mental. Many have experienced exceeding expectations without prior exposure to heavier weights.
Intention and focus
This is where I failed. During the max, I only focused on getting the weight up, not how I got it up. I was not analytical. I just wanted to complete the lift. A more methodical and complete focus would likely have helped me reach 227.5 kg.
What I would do differently
- Be more analytical during max attempts
- Recalibrate technique during warm-ups when issues appear
- Include slower, more controlled reps
- Add more max-rep sets
- Possibly train up to 140 kg
Summary
I came out of this training block with:
- A new 1RM
- Increased work capacity
- Improved recovery
- Greater understanding
And most importantly:
I have proven that it is possible to increase your bench press by training at around 45% of your max.
Is it the best or most effective method?
Probably not.
But after 20 years of chasing strength, an increase is an increase.
