Me Day

[Kystatechairman]

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

[GRIMM]

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

[Kystatechairman]

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

[powerlifterjay]

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.

[Cubanito17]

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

[GRIMM]

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

[Kystatechairman]

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

[powerlifterjay]

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?

[Kystatechairman]

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