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speed day(10-21)
BODY WEIGHT: 207
FLAT BARBELL BENCH PRESS(30 sec rest & 3 grips)
Bar x 20
135 x 10
185 x 6
225 9x3
CLOSE GRIP BARBELL INCLINE (pause)
135 x10
225 x 6
315 x 3
335 x 1
350 x 1(P.R.) :lift:
TICEP CABLE PULLDOWN + MINI BANDS
100 x 12
120 x 8
140 x 4
TATE'S PRESS
55 x 10
65 x 4
LYING DUMBELL EXTERNAL ROTATION
20 2 x 12
CABLE LAT-PULLDOWN
160 x 10
200 x 6
240 x 2
TRAIN HARD
J.T. HALL
http://sweb.uky.edu/~jthall0 :afro:
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DO you train legs????
I've noticed from your other threads just your bench and tri work,....Don't you feel a bit overtrained in the tri's??? You seem to hit em hard twice/week
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training
I don't feel overtrain because I always listen to my body. If I'm really sore, I'll take acouple extra days off. Also, I train legs 2/week.
J.T. HALL
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do you switch off for ME and DE days which days you use bands??
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I don't use bands everytime for DE day because that will lead to overtraining. Also, I try to use the bands @ least every 3rd heavy or 4th heavy workout. I always try to switch up days that I use the bands because it keeps my workout fun & prevents overtraining.
I believe the key is to always use them on select days because bands offer a lot of benefits to increase your bench press.
EXAMPLE ROUTINE I:
5-board
raw bench
5-board + bands
raw bench
3-board
raw bench + bands
3-board
raw bench
2-board + bands
raw bench
2-board
EXAMPLE ROUTINE II:
5-board
raw bench
5-board + bands
raw bench
3-board
raw bench
3-board + bands
raw bench
2-board
raw bench
2-board + bands
TRAIN HARD
J.T. HALL
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when you saw raw bench you go for a raw bench max also, correct? or do you just go for a heavy single!?!?
would that work the same for me b/c I don't have a shirt max just a raw max and I wouldn't wanna overtrain hitting my max E O W I feel raw benching MAX best 1RM should be every 8 weeks or minimum 6.
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I go for a raw bench max. Also, different strokes for different folks. Some people like to max out every month or 2 months. Maxing out every other week works for me.
TRAIN HARD
J.T. HALL
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I get what your saying.
Ever since you started this routine(how long ago was it) how have your lifts Increased???
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I'll been doing this routine for about 2 years & my bench has increased more than 70 pounds.
TRAIN HARD
J.T. HALL
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and doing this routine just like you post has helped you this much???