Jen started competing in powerlifting in 1999, and has risen to be one of the most dominant bench pressers in the World today.
Since Classic Powerlifting was introduced to the International Powerlifting Federation in 2011, through to 2016, Jen ranked as the #1 bench presser in the World based on Wilks out of both men and women. In 2017, she remains in the top spot for women, and #2 out of both men and women.
Jen is 44 years old, stands at 5′ 5″, and competes in the 63kg (138 lbs) weight class. Take a look at her benching 142.kg (314.2lbs):
Jen just released two 12-week training cycles on MyStrengthBook — one bench-only cycle and one full powerlifting cycle. The bench-only training cycle can be used as a standalone program, or you can write your own squat and deadlift workouts. The full powerlifting cycle includes the exact same bench press workouts as the bench-only cycle, but includes Jen’s prescriptions for squat and deadlift training.
These program models the exact training approach Jen uses to peak for competitions.
Jen’s programs also comes with extremely detailed notes on how to select your training loads, advice on how to set-up and execute your bench press technique, and instructional videos on each exercise.
Let’s talk about Jen’s approach to bench programming, and dive deeper into her bench-only training cycle.
Jen’s bench press methodology can be summed up in the following ways:
The bench-only training cycle is split into three 4-week blocks of training. Each block increases in load and exercise complexity, with the final couple weeks of the cycle having a built-in taper to rest and peak for competition.
The weekly organization follows a 2-day split that includes:
Day 1 (Monday): Competition Bench Press + 3-4 bench press variations
Day 2 Thursday): 1-2 bench press variations + shoulders + triceps
Athletes sometimes feel like their bench press is ‘lagging’ behind their other powerlifting movements. While Jen’s training cycle can be used as a standalone bench-only program, athletes are recommended to use it in conjunction with their normal powerlifting routines. For example, using this training cycle alongside their squat and deadlift programming, or other sport training.
This is an example of week 1 of Jen Thompson’s Bench-Only Training Cycle.
NOTE: Once this training cycle is loaded into your own MyStrengthBook calendar, the exact bar loads will automatically calculate based off a percentage of your Rep Maximum (RM).
Week 1, Day 1:
Week 1, Day 2:
Bench Press Movements:
To access Jen’s programs, you’ll need a premium membership on MyStrengthBook.
Most athletes pay over $150-200 for online coaching, but Jen’s training cycles are available on MyStrengthBook for only $29/month. You’ll also get the benefit of being able to track her programs using the MyStrengthBook analytics platform to better understand what you do in the gym.
To get started sign-up for a FREE TRIAL, go to the Program Library, and add Jen’s training cycle you’re your calendar.
Looking for training advice or have questions about any of the training programs available on MyStrengthBook? Please book a time to chat with us HERE and one our coaches will set you up for success!
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