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Thread: Last 5 weeks until my next meet!

  1. #1
    Starting from scratch NickW's Avatar
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    Last 5 weeks until my next meet!

    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.
    Last edited by NickW; 03-25-2007 at 10:41 PM.

  2. #2
    Team Chesticles! Unholy's Avatar
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    Those are some big numbers, best of luck man!
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  3. #3
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    If I'm not mistaken, that looks like the exact same routine as Kaz. Those are huge numbers Nick! Good stuff!

  4. #4
    Starting from scratch NickW's Avatar
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    Quote Originally Posted by TommyBoy View Post
    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.

  5. #5
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    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.

  6. #6
    Starting from scratch NickW's Avatar
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    Quote Originally Posted by TommyBoy View Post
    Hey if that's what Kaz did, then it's gotta be good!
    thats my logic, and I feel good after these workouts

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