Nancy Nutt - The 300+ Lb Bench Press Champion with some of her hardware.
 
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: 
 

Workout #1 
10 X 130 
10 X 145 
10 X 160 
10 X 180 
10 X 195 
Workout #2 
10 X 130 
8 X 145 
8 X 160 
8 X 180 
8 X 195 
8 X 210 
Workout#3 
10 X 130 
8 X 160 
6 X 180 
6 X 195 
6 X 210 
6 X 225 
 
Workout #4 
10 X 130 
8 X 180 
6 X 195 
4 X 210 
4 X 225 
4 X 240 
 
 
 
Workout # 5 
10 x 130 
8 x 195 
6 x 210 
4 x 225 
2 x 240 
2 x 255 
Workout # 6 
10 X 130 
8 X 200 
6 X 215 
4 X 230 
2 X 250 
1 X 265 
Workout # 7 
10 X 130 
5 X 170 
3 X 200 
1 X 225 
1 X 250 
1 X 270 - 275 
 
 

      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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Reproduction of this article, in whole or part, for any purposed other than personal use is prohibited without written consent. Copyright 1998 Nancy Nutt.