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Thread: Me Day

  1. #1
    Kystatechairman is offline New Member
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    Thumbs up Me Day

    BODY WEIGHT: 207lbs

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

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

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

    FLAT BARBELL BENCH PRESS(burnout)
    315x10

    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

  2. #2
    GRIMM is offline Junior Member
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    Nice lifts ,was this some kind of test day or something? how do you normally trian?

  3. #3
    Kystatechairman is offline New Member
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    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

  4. #4
    powerlifterjay's Avatar
    powerlifterjay is offline Respected Member
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    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.

  5. #5
    Cubanito17's Avatar
    Cubanito17 is offline Member
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    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

  6. #6
    GRIMM is offline Junior Member
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    Cubanito , i think he means just a full range raw bench.

  7. #7
    Kystatechairman is offline New Member
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    powerlifterjay

    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

  8. #8
    powerlifterjay's Avatar
    powerlifterjay is offline Respected Member
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    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?

  9. #9
    Kystatechairman is offline New Member
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    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

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