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Thread: Training for NASA meet - is this good heavy routine?

  1. #1
    Senior Member jmccown's Avatar
    Join Date
    Apr 2005
    Posts
    388

    Training for NASA meet - is this good heavy routine?

    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.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  2. #2
    Banned
    Join Date
    Jan 2007
    Location
    University at Albany
    Posts
    2,513
    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.

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