Radical Overtraining
Thursday
Raw Bench:
Set 1: 3RM, when 4 reps can be done add weight
Set 2: 10RM, when 11 reps can be done add weight
Set 3: 10RM, when 11 reps can be done add weight
Set 4: 10RM, when 11 reps can be done add weight
Set 5: 8-10 reps with a 2-second pause before each rep
Yeah, it's alot of benching. And it REQUIRES careful
logging of each set as you must try to beat 4-PRs per
workout. Keep reading - it gets worse.
Friday
Upper-Back
Pull-Downs to chest 3x10
DB Rows 3x10
Close-grip Pull-downs to abs
Face Pulls 4x20
Hammer Curls 3x10
Saturday
Military Press 3x10
One-arm Rev-Band BB Extensions 4x6
Rolling Extensions 3x12
Plate Raises 3x12
Yup, 3 days in a row. 4 days off to recover.
It's targeting "raw" bench strength so those
interested in bench competition, we'll be going
to a different routine no later than January.
The war drums of USPF State Championship
2010 are distant but strong.
3 comments:
This looks like a take off of Joe Mazza's bench routine only he does high reps in a shirt as opposed to raw. Are you going to use this routine to gain weight? Looks like a big time muscle building routine as opposed to hardcore strength (no offense) but it can only be beneficial I believe. Also is this going to be your new lifting schedule starting in August?
Not a Mazza routine. Paul Bosso routine, put 50lbs on his raw bench 1st time out. I'll try it out and am excited about the recovery time. How would a 450 raw bench sound to you (for you).
I would love 450 raw, it would essentially in my Super Katana give me a 545ish bench I would assume. I'd be interested in trying it out. I will have to get in some shirt work in the next couple of weeks given my September competition I'm doing but this would be interesting to try. What is your best raw bench? 280? A 330-335 bench would be pretty sweet for you and shirted may have you putting up well over 400!
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