Me Day

[Kystatechairman]

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

[Cubanito17]

Are all your workouts like this??

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

[Kystatechairman]

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

[Cubanito17]

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.

[Kystatechairman]

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

[Cubanito17]

SO that was a RAW max for you, gone by feeling so you RAW max E O W is what your saying???

[Kystatechairman]

Yes, I raw max every other week with or without bands.

TRAIN HARD

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

[Cubanito17]

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?

[Kystatechairman]

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

[Cubanito17]

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?!?

[Kystatechairman]

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

[Cubanito17]

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)

[Kystatechairman]

I like to do pauses with bands, burnouts (with or without bands) & peck-deck machine.

TRAIN HARD

J.T. HALL

[Cubanito17]

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.

[Kystatechairman]

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

[Cubanito17]

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?

[Kystatechairman]

I'll post it this weekend.

TRAIN HARD

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

[Cubanito17]

thanks bro