| By:Nancy Nutt
Note:This month Nancy sent in an excerpt from
her trainng log. We get to see the the actual sets, reps and weights she
used in her quest to break the 300 lb barrier in the bench press.
The following is what I was, am and will be doing up to competition
time: I work out on Sundays and Wednesdays. This phase goes
from 03/22 - 04/12/98. The competition is 4/25. The bench routine
is for
3 1/2 weeks based upon a 265# 1 rep max. Other than bench, during
this time I only do 1 pull movement and that's it for upper body.
On Wednesdays, in addition to the bench I do the lat pulldown machine,
facing away from the pad, palms facing to the front; 2 sets X 8-12 reps.
On Sundays, I do front pulldowns using a "V" shaped bar; 2 sets X 8-12
reps. Bench first and do the pull movements second.
Here's the bench routine:
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Workout #1
10 X 130
10 X 145
10 X 160
10 X 180
10 X 195
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Workout #2
10 X 130
8 X 145
8 X 160
8 X 180
8 X 195
8 X 210
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Workout#3
10 X 130
8 X 160
6 X 180
6 X 195
6 X 210
6 X 225
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Workout #4
10 X 130
8 X 180
6 X 195
4 X 210
4 X 225
4 X 240
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Workout # 5
10 x 130
8 x 195
6 x 210
4 x 225
2 x 240
2 x 255
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Workout # 6
10 X 130
8 X 200
6 X 215
4 X 230
2 X 250
1 X 265
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Workout # 7
10 X 130
5 X 170
3 X 200
1 X 225
1 X 250
1 X 270 - 275
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The last week before competition will
be single reps. I'll use the shirt during the last two training sessions
before the meet and max out. That's pretty much it. Now bring me
that 300#................
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Want to discuss this with other lifters?
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Then click here:
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Reproduction of this article, in whole or
part, for any purposed other than personal use is prohibited without written
consent. Copyright 1998 Nancy Nutt. |
