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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 BENCH PRESS + mini bands double looped
    bar x 12 + bands
    135 x 10 + bands
    225 x 7 + bands
    315 x 3 + bands
    365 x 1 + bands
    405 x 1 + bands(easy!!)

    CLOSE-GRIP BENCH PRESS + mini bands double looped(pause)
    315 x 3 + bands

    CLOSE GRIP BENCH PRESS + mini bands double looped(burnout)
    225 x 13 + bands
    135 x 20 + bands

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

    LYING DUMBELL EXTERNAL ROTATION
    20 2x12

    STANDING E-Z CURL
    110x3
    160x3
    180x1

    STANDING DUMBELL SHRUGS
    95 3x12

    CRUNCHES
    300

    TRAIN HARD

    J.T. HALL
    http://members5.boardhost.com/nasa4life/msg/125.html

  2. #2
    Cubanito17's Avatar
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    Are all your workouts like this??

    For your single is that a certain % of your shirt max??

  3. #3
    Kystatechairman is offline New Member
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    I alternate different heavy bench press exercises each week because I compete with & without equipment. Also, I didn't understand your second question.

    TRAIN HARD

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

  4. #4
    Cubanito17's Avatar
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    you have 365X1 and 405X1 with bands is that a certain % you base it on from your 1RMin shirt or raw????

    I know of the alternation from your other posts I'd just like to know more about your bench workout to see if I can try something similiar to it.

  5. #5
    Kystatechairman is offline New Member
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    When I max out in the bench press, I don't use % as a guide for lifting. I go by feeling or go as heavy as possible.

    TRAIN HARD

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

  6. #6
    Cubanito17's Avatar
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    SO that was a RAW max for you, gone by feeling so you RAW max E O W is what your saying???

  7. #7
    Kystatechairman is offline New Member
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    Yes, I raw max every other week with or without bands.

    TRAIN HARD

    J.T. HALL
    http://www.nasa-sports.com

  8. #8
    Cubanito17's Avatar
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    And you DON'T OVERTRAIN from this?!??!? WOW dude if your body can handle this that's awesome.

    Do you bench once/week if not on your second day do you do DE bench?

  9. #9
    Kystatechairman is offline New Member
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    I have a speed day & a max effort day. Now, I don't use bands everytime I raw max because I wouldn't recuperate.

    TRAIN HARD

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

  10. #10
    Cubanito17's Avatar
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    your speed day is it just like westside???

    (I seem to be the ONLY one really interested in your routine, I think b/c I wanna try something new since I'm stil young and I don't feel that the only thing I can gain from is westside but I don't wanna fuck up workouts like I have before and mess myself up).

    I checked out one of your sites I didn't know that NASA lifting had a curling event. That seems kinda weird for powerlifting but hey there are some strong curlers out there so,....why not?!?

  11. #11
    Kystatechairman is offline New Member
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    My speed day is similar to WSB, but I through a twist or 2 into the routine. Also, curl competition is fun! Several federations have added curl competitions because lifters like doing it.

    TRAIN HARD
    J.T. HALL

  12. #12
    Cubanito17's Avatar
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    so what's the twist you throw in????


    (if you havn't noticed yet I'm trying to mimic your routine for myself, if you don't mind)

  13. #13
    Kystatechairman is offline New Member
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    I like to do pauses with bands, burnouts (with or without bands) & peck-deck machine.

    TRAIN HARD

    J.T. HALL

  14. #14
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    NO offense at all BUT r u pullin my leg with the whole pec deck machine. I sensed a bit of sarcasm there even with the burnouts.

  15. #15
    Kystatechairman is offline New Member
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    I like to do peck deck because it shapes the chest. I know I'm a powerlifter, but I like have a good shaped chest. Also, that's why I do burnouts too.

    TRAIN HARD

    J.T. HALL

  16. #16
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    OH OK well then my bad about that I get what your saying I mean shit the women like the looks thats the whole reason to NOT get like a fat slob.

    Would you be able to post an example 8 week workout? besides just the main movments like extra supp work etc? And do you do any extra workouts, like GPP work?

  17. #17
    Kystatechairman is offline New Member
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    I'll post it this weekend.

    TRAIN HARD

    J.T. HALL
    www.nasa-sports.com

  18. #18
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    thanks bro

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