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View Full Version : Last 5 weeks until my next meet!



NickW
03-25-2007, 06:10 PM
This is my bench training schedule leading up to my meet on April 28th. Its a good mix of volume and heavy weight. I can already do most of weights/reps I have listed, I am going to use this time to build endurance and to take time off from the heavy weights I have been handling week after week for a long time now. I will be increasing my protein consumption and cardio (eliptical 20-25 mins 4x per week) during this time (to help with recovery). I will be doing back/biceps on mon, tues off, weds heavy chest, thurs shoulders, fri legs, sat light chest, sun off.

Weds = heavy days / Sat = light days

Week 1:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 470/3/8. Narrow and wide bench presses, 410/3/10. Dumbbell presses, 120/4/15. Front & Lateral Raises, 85/3/10. Modified triceps presses, 370/5/10. Decline triceps presses, 395/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 515/8, 575/3/7. Narrow and wide bench presses, 440/2/10. Assistance work same as my light day.



Week 2:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 420/3/10. Dumbbell presses, Front and Lateral raises, same as week 1. Modified triceps presses, 380/5/10. Decline triceps presses, 405/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 525/8, 610/3/5. Narrow and wide bench presses, 450/2/10. Assistance work same as my light day.



Week 3:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 490/3/6. Narrow and wide bench presses, 430/3/8. Dumbbell presses, 130/4/15, Front and Lateral raises, 95/3/10. Modified triceps presses, 390/5/10, Decline triceps presses, 415/4/8.

Heavy Day: Regular bench presses, 315/10, 405/10, 525/5, 610/3, 645/2/3. Narrow and wide bench presses, 465/2/10. Assistance work same as my light day.



Week 4:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/6. Narrow and wide bench presses, 440/3/8. Dumbbell presses, Front and Lateral Raises, same as week 3. Modified triceps presses, 400/5/10. Decline triceps presses, 425/4/8.

Heavy Day: Regular bench presses, 315/10, 405/10, 525/5, 585/3, 635/2, 680/2, 715/1. Narrow and wide bench presses, 475/2/10. Assistance work same as my light day.

Week 5:

Rest, recover, and eat a lot!


These are the numbers I am going for, they are not set in stone. I figure these are the numbers I need to hit to achieve my goal, might hit them or I might not. I will not keep a log on here, but will comment on how the workouts went (whether I was satisfied with it or not, too much volume or if it feels just right, etc). After the meet I will post the log I am keeping in a word document.

Unholy
03-25-2007, 06:19 PM
Those are some big numbers, best of luck man!

TommyBoy
03-25-2007, 06:36 PM
If I'm not mistaken, that looks like the exact same routine as Kaz. Those are huge numbers Nick! Good stuff!

NickW
03-25-2007, 06:37 PM
If I'm not mistaken, that looks like the exact same routine as Kaz. Those are huge numbers Nick! Good stuff!

Stole it from Kaz, just changed the weights to suit my goals.

TommyBoy
03-25-2007, 06:39 PM
Hey if that's what Kaz did, then it's gotta be good! I think it's absolutely amazing that you can handle those weights raw.

NickW
03-25-2007, 06:47 PM
Hey if that's what Kaz did, then it's gotta be good!

thats my logic, and I feel good after these workouts