Russell Orhii’s Bench Press Progression

Russel Orhii competes in the 83KG (183-pound) weight class and is firmly established as one of the sport’s elite. He’s a six-time National Powerlifting Champion and two-time IPF World Champion. He set an all-time IPF world raw squat record of 321 kilograms (708 pounds) at the 2024 International Powerlifting Federation (IPF) World Classic Championships.

“The Fresh Prince of Powerlifting” has tried his hand at bodybuilding, securing second place at the 2016 NPC Lee Labrada Classic, but has since refocused his talents on powerlifting.

Orhii recently shared his prep updates to peak for the 2025 Sheffield Powerlifting Championships (2025 Sheffield), set for Jan. 26, 2025, in Sheffield, England. Many experts recommend peaking three to four weeks before a meet. Three weeks out from his competition, Orhii shared his peak training routine for the bench press.

Peaking for powerlifting competitions involves balancing volume, intensity, and fatigue through specificity. This process enables athletes to maximize their performance when it matters most on competition day. (1)

Orhii starts his day with pancakes and a few scoops of protein before heading to the gym. Research suggests that consuming protein before exercise promotes muscle recovery and enhances protein synthesis. (2)

Before diving into his main workout, Orhii prioritizes mobility by stretching his shoulder with a resistance band — overhead and standing banded rows. His bench press programming includes three-rep sets with an unweighted bar to increase blood flow. Studies have shown warming up before intense exercises boosts athletic performance and improves overall exercise capacity. (3)

Orhii workout opens with a single rep at 50 kilograms (110 pounds). He then straps on a weightlifting belt and progresses the weight for each subsequent rep: 130 kilograms (286 pounds), 140 kilograms (308 pounds), 150 kilograms (330 pounds), 160 kilograms (352 pounds), and finally 195 kilograms (429 pounds).

By performing single reps during his peak training, Orhii preps his body for maximum one-rep max (1RM) attempts. After reaching his heaviest lift, he drops to 160 kilograms and completes four sets of six reps.

Orhii emphasizes proper bench pressing form using key techniques:

1. Keep the glutes down on the bench.
2. Keep the heels dug into the floor.
3. Ensures all points of the feet (toes, midfoot, and heel) contact the floor.

1. Travis, S. K., Mujika, I., Gentles, J. A., Stone, M. H., & Bazyler, C. D. (2020). Tapering and Peaking Maximal Strength for Powerlifting Performance: A Review. Sports (Basel, Switzerland), 8(9), 125. https://doi.org/10.3390/sports8090125
2. Kim, J., Lee, C., & Lee, J. (2017). Effect of timing of whey protein supplement on muscle damage markers after eccentric exercise. Journal of exercise rehabilitation, 13(4), 436–440. https://doi.org/10.12965/jer.1735034.517
3. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0