Me Day

BODY WEIGHT: 207lbs

FLAT BARBELL RAW BENCH PRESS
135 2x12
225x3
315x3
365x1
405x1
425x1
460x1 :lift:

CLOSE GRIP BENCH PRESS(Pause)
315x3
365x1
405x1 :lift:

FLAT BARBELL BENCH PRESS(static hold)
550lbs x 20 sec hold :lift:

FLAT BARBELL BENCH PRESS(burnout)
315x10 :lift:

LYING DUMBELL EXTERNAL ROTATION
20 2x12

T-BAR ROWS
2 plates x 12
3 plates x 6

TRAIN HARD

J.T. HALL
GREAT BLUEGRASS STATE

Nice lifts ,was this some kind of test day or something? how do you normally trian?

This wasn't a test day. I alternated each week with raw bench because I compete in raw contest & equipment contest.

EXAMPLE ROUTINE:

If you are weak @ the top. Alternate each week with 5-board press & raw bench press. Pause on boards & floor press!!

8- WEEK ROUTINE:
1st week: 5-board press
2nd week: raw bench press
3rd week: 5-board press(close grip)
4th week: raw bench press
5th week: 5-board press + mini bands
6th week: raw bench press(close-grip)
7th week: 5-board press
8th week: raw bench press + mini bands

If you are weak @ the start & middle. Alternate each week with floor presses ,2-board & 3-board press & raw bench

12-WEEK ROUTINE:
1st week: 2-board press
2nd week: raw bench press
3rd week: 2-board press(close grip)
4th week: raw bench press
5th week: floor press
6th week: raw bench press
7th week: floor press(close grip)
8th week: 2-board press + bands
9th week: raw bench press
10th week: floor press + bands
11th week: raw bench press(close-grip)
12th week: 3-board press + bands

TRAIN HARD

J.T. HALL

http://members5.boardhost.com/nasa4life/msg/125.html

Your pretty strong for a NASA lifter!! JK! That sounds like a good routine. Do you train the bench once a week? I am thinking of doing that till i heal up. I used to do it and even though i love the trainig i feel like my ME day is were i make my gains anyway. Before i did speed work i benched raw and those are the days i ache the most afterwards. Even though speed or raw benching didnt injure me its keeping me from healing properly. What do you think?

Also one question? I see you on other sites posting and notice your like the only NASA lifter out there! I know nothing about NASA except bad things i heard about RP. Why does NASA get such a bad rap? It must be somewhat ok if you are as die hard for it as you are.

KY what do you mean by raw benching. It sounds like something I'd LOVE to try out if you can help me out with it

Cubanito , i think he means just a full range raw bench.

Their are several lifters on the forums that compete in NASA. When negative posts occur, a couple of lifters jump on the bandwagon & troll too.

I have competed in over 7 different feds & won almost 100 state,regional, national,etc awards. I love NASA because it's a lifter organization! Also, the President & founder (Rich Peters) is a awsome leader too! He was been involved in the Powerlifting for almost 30 years.

TRAIN HARD

J.T. HALL

Well said! If you find an organization that you really love you should stick with it. You do a good job promoting NASA. Rich should be proud of ya!

How far out do you shirt up? Have you ever had any injuries?

I have never had any major injuries. I sprain my wrist once. Also, I like to put my shirt on 15-20 mins before I lift.

TRAIN HARD

J.T. HALL
http://sweb.uky.edu/~jthall0