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View Full Version : Training for NASA meet - is this good heavy routine?



jmccown
07-17-2007, 09:22 AM
I've always focused more on higher reps with moderate weight. For the last couple of weeks I have been doing the following workout. I stay on the flat bench for about 2 hours a couple times a week.

Warm up - bar
warm up - 135x15
warm up - 185 x 8
warm up - 225x5
work sets
275x3
285x3
295x3
305x3
315x3
325x3
335x2
350x1
This puts me under the bar 12 sets counting warmups

Then I start back over working out with 3/4" chains on the bar
135x5
185x5
205x5
225x5
255x5
275x5

I feel like I'm getting stronger in doing this. Being able to still push 350 on flat bench on the 12th set isn't too bad. I just started using the chains as well. I really like the chain workout. It has helped my mid to lockout on my bench. I recommend this to those who havent' tried it.

What do you guys think about my routine. I'm training for the WV NASA meet at the end of October. I am hoping to get to a raw 405 bench by then. I'm going to bust my arse to get there. I currently weigh 223 lbs, so I can't drop anymore BW or I'll go down to the next class which is under 222 I believe.

RhodeHouse
07-17-2007, 01:44 PM
That's too much work. If you do that more than once a week it's way too much. Even once is too much. Read "bench Like A Stripper" by Jim Wendler on Elitefts.com and look at vdizenzo's training log. All the answers are there.