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Thread: Last 5 weeks until my next meet!

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    Starting from scratch NickW's Avatar
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    Jun 2006
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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.

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