speed day(10-21)

[Kystatechairman]

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.)

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

[Cubanito17]

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

[Kystatechairman]

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

[Cubanito17]

do you switch off for ME and DE days which days you use bands??

[Kystatechairman]

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

[Cubanito17]

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.

[Kystatechairman]

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

[Cubanito17]

I get what your saying.

Ever since you started this routine(how long ago was it) how have your lifts Increased???

[Kystatechairman]

I'll been doing this routine for about 2 years & my bench has increased more than 70 pounds.

TRAIN HARD

J.T. HALL

[Cubanito17]

and doing this routine just like you post has helped you this much???