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View Full Version : Up your bench 30lbs in 30 days



Darracq
09-25-2008, 03:53 PM
I started this program today, hope i stick with it.
My conditioning sucks this was more than i am used to lol.
I am 42 this week and 6 foot 165lol.
Bench
185 3sets of 3 65%
skull crushers
2x10 65lbs
push dows
mm band x 10 to easy
squats
225x5 sets
pull ups
2 sets of 10 with body weight.

Darracq
09-25-2008, 04:05 PM
I didnt mean to post this here can someone move it please.

Darracq
09-27-2008, 01:28 PM
Bench
2sets of 3 with 215 75%
pushdowns
small band x 11
dead lift
315x3 2 sets
no crunch`s my groin has been bothering me for a month or so. i dont feel it doing deads. Was tired today when i woke up, but this day felt eaiser, less volume.

Coke
09-27-2008, 04:54 PM
Glad to see you getting back to it bro.

Darracq
09-28-2008, 08:04 AM
Glad to see you getting back to it bro.

Thanks, never quit but i have been playing a lot of tournament softball this summer so, i didnt make any progress over the summer.

borracho
09-28-2008, 02:53 PM
I've been wondering about this program...I am excited to see the outcome! Good luck with it guy.

Darracq
09-28-2008, 03:35 PM
I've been wondering about this program...I am excited to see the outcome! Good luck with it guy.


I am hoping for good things.The bench is real easy right now, feels llike i am working everything else pretty hard. I would be happy with 15 pounds that would get me to 300, been tring for that for years, but 30 would be out of this world.

cranghel099
09-28-2008, 07:26 PM
great! i'll be running this plan in november, good luck! i'll be keeping up with your log

Darracq
09-29-2008, 03:29 PM
great! i'll be running this plan in november, good luck! i'll be keeping up with your log

Cool, wish me luck

Darracq
09-29-2008, 03:34 PM
week 1 day 3
bench
warm up to
245x2 sets of 2 i am pressing real strick right now.felt good
db bench press
35`s x 37 woops went to light didnt have a clue where to start probably had 40 reps
skull crushers
65x8,75x8
press downs
doubled small band x 10
front squat real light groin was pulling
chin ups
bw+10 x 10
bwx10

Have softball on
Tuesday and wed, so i will get some sprint work in or just touch first after i hit bombs.

borracho
09-29-2008, 04:06 PM
was the DB @ an incline?

Darracq
09-29-2008, 04:35 PM
was the DB @ an incline?

No was it supposed to be, i might of missed that. I did start hands facing at the bottom and turn them out to regular at the top

1llusion
09-29-2008, 05:15 PM
No was it supposed to be, i might of missed that. I did start hands facing at the bottom and turn them out to regular at the top

I just took a look at the program, it's not supposed to be an incline.
Nice lifts btw!

Darracq
09-29-2008, 06:36 PM
I just took a look at the program, it's not supposed to be an incline.
Nice lifts btw!



Thanks

Coke
09-30-2008, 05:36 AM
No doubt, nice lifting dude.

Darracq
10-02-2008, 03:28 PM
No doubt, nice lifting dude.

thanks man.

Darracq
10-02-2008, 03:31 PM
Week 2 day 1
Bench
3 sets of 3 with 65% +10lbs 195
skull crushers
65x11,11
pushdowns
looped 20inch monster minis in each hand x 10
squats
235x5,5
pull ups
bw x 11,11

took about 40 minutes,man this doesnt look like much but sucks lol.

Darracq
10-04-2008, 03:24 PM
Week2 day 2
bench
2x3 75% 225
push downs
small band x 12
dead lift sumo
2 sets of 3 325

Coke
10-04-2008, 05:26 PM
Fine efforts for both days man.

Darracq
10-07-2008, 09:41 AM
Thanks cocoa





Week 2 day 3
Bench
255x 2sets of 2 this was not easy, pissed off
db bench
40`s x 30
tri ext

done tired, moving into new house dont know if that hurt my bench or what, but it was harder than it should of been. Might scrap this deal.

samadhi_smiles
10-07-2008, 01:43 PM
dude moving can take it out of anybody (mentally and physically). Get back in the gym next time rested and reassess.

I'm counting on your results to motivate me to tackle this program!

Feed that workout and Don't give up!

Darracq
10-07-2008, 05:36 PM
dude moving can take it out of anybody (mentally and physically). Get back in the gym next time rested and reassess.

I'm counting on your results to motivate me to tackle this program!

Feed that workout and Don't give up!


Ok man, i will keep going. i have been eating better than ever, just kind of brougth me down after that poor performance., i am just wipped out right now, just about dont moving.

borracho
10-07-2008, 07:31 PM
Hang in there man....these kind of programs dont seem difficult, but they are geared fairly aggressively. If you couple that with laborious stuff like moving then you're body is obviously going to be taxed more.


Keep up the hard work.

Coke
10-08-2008, 07:16 AM
255 for doubles on the bench is solid lifting, keep on it bro.

Darracq
10-09-2008, 03:48 PM
255 for doubles on the bench is solid lifting, keep on it bro.

thanks man.

Darracq
10-09-2008, 03:50 PM
Week3 Day 1
bench
205 3x3
skull crushers wider grip
70 2x9
push downs
mm band x 13
squat
225x8
235x8 will add weight next time
chin ups
bw+20 x 10 pr for reps

felt pretty good today, still not all unpacked yet,

Coke
10-10-2008, 05:18 AM
Nice job dude, covered much ground.

Darracq
10-12-2008, 10:57 AM
Thanks coke

didnt lift yesterday, played softball all day, got 3rd place, hit some bombs lol

Week3 Day 2
bench
235 2 sets of 3 first set kind of sucks 2nd set felt better.
push downs
mm band x 14
dead lift
just went light, yesterday took a lot out of me.
295x3

Coke
10-14-2008, 06:25 AM
Good deal on the day of softball...nice upper body training guy.

Darracq
10-14-2008, 10:28 AM
Good deal on the day of softball...nice upper body training guy.
Thanks man, wish me luck, i hope i get my 265 x 2 for 2 sets today, if i dont i am going to scrap this, one more week is not going to help.

Darracq
10-14-2008, 03:15 PM
Week 3 day 3
bench
265x2 265x2 felt like i had 3 on last set:evillaugh:
db bench
45`s x 30 good pump lol.
skull crushers
75x8

happy with today, will try to do chin ups after my game tonight. So just one more week left.

chins went heavy
bw+50x4 then short rest bw+50 x2 pull ups.

Darracq
10-17-2008, 06:24 PM
Weekl 4 day 1
dench
215 3x3
skull crushers
75x?
push downs
mm band
groin hurts no squats today, bench felt weak at first, takes cns awhile to warm up i guess.

Coke
10-18-2008, 07:04 PM
Wow man, really going at it.

Darracq
10-19-2008, 04:37 PM
thanks coke

Bench
Week 4 day 2
bench
245x3 2 sets i barely got 3 reps the first set,2nd set was much better, i dont know why it takes me so long to warm up unless my cns is worn down. I can tell this is not enough days rest for me. I am not sure what to do now,take 4-5 days off and do my last day or just go to something else, 275x2 for 2sets would of no way in hell happened today.


Dead
345x3 felt good on these. Done going to take it easy.

Coke
10-21-2008, 05:45 AM
... I can tell this is not enough days rest for me. I am not sure what to do now,take 4-5 days off and do my last day or just go to something else...

In your case it would be best to experiment with it, wait a week - that worked best for me. Benching could probably wait 6 days though, but bottom line 6-7 days off then resume things is better than 4-5 days off imo.

Darracq
10-21-2008, 01:19 PM
Ya my pecs are killing me lol. I am going to take some time off, not sure how long i can keep myself out of the gym though lol. My deadlift felt good. so i might squat or deadlift again in a few days. I really need to work on my legs. I am not sure if i will max or just start on the bands again. I dont think i added much to much my bench maybe 5 lbs.

borracho
10-21-2008, 01:23 PM
How is the sleep situation going for you, lately?

Darracq
10-21-2008, 04:25 PM
How is the sleep situation going for you, lately?

About the same as always, kids get me up to make bottles at night, only like once though, i think i get about 7-9 hours a night. Never done well with benching 3 times a week, but it was a good change.

Darracq
10-23-2008, 04:05 PM
Started my Joeaverage training today. shoulders still felt a little tired,but was dieing to get started


bench
2bd
210x3 +dbl minis
3bd
210x3 +dbl minis
pull ups
bwx5
bwx13
bwx5 as wide as i could go. I have done way better with the bands before, but for some reasond i hate minis, i would rather use monster minis or smalls.

Coke
10-24-2008, 06:09 AM
Fine stuff bro, moving in a new direction.

Darracq
10-24-2008, 07:17 PM
Fine stuff bro, moving in a new direction.


Thanks man, yes new direction.


deadlift
reverse looped #4s no help just before lockout
345x3
365x3

still legs
225x?

Coke
10-25-2008, 06:36 PM
Stiff-legged deads with 2pps is not bad, nice abbreviated day of deads in general.

Darracq
10-27-2008, 07:25 PM
Thanks coke

10-27

Bench
185x2+dbl monster minis
reverse mm`s
255x8

felt a little weak today, need to add one more rest day.

borracho
10-27-2008, 09:09 PM
Nice seeing you back at it...stick with it man.

Darracq
10-28-2008, 03:23 PM
Nice seeing you back at it...stick with it man.

thanks man. I think my body is still trying to get over benching 3 times a week lol.

SarahPalin
10-28-2008, 05:38 PM
good on you!

Darracq
11-01-2008, 11:21 AM
11-1
Bench
165x4 +dbl mm bands ror
165x6+dbl mm bands ior

db tri ext behine neck
45`s x ? x 2sets
military press
bar x 10 shoulders hurt on these.

Coke
11-01-2008, 04:35 PM
Nice push day there guy.

Darracq
11-02-2008, 02:42 PM
Thanks man.

Squats out of chains partial rom probably 8-9 in rom, will drop the bar down a couple inches each day.

365x5
still leg deads
135x3
225x2
275x5

Coke
11-03-2008, 09:51 AM
Fine leg session with the squats and stiffies dude.

Darracq
11-05-2008, 03:13 PM
Fine leg session with the squats and stiffies dude.

thanks man.


De bench
225x10
speed bench
95+dbl monster minis 8x2

bench felt good today, just tired out all of a sudden on the last rep, maybe could of got one more but i stoped at 10

borracho
11-05-2008, 08:02 PM
wow!dude 225x10? nice job!

Coke
11-06-2008, 05:21 AM
Damn good benching man.

Darracq
11-09-2008, 01:34 PM
Thanks, coke, borracho

I am going to ME De days i think lol.
On Me day, i will rotate, 2 board , decline,close grip, flat bench,i will use bands on some of these also. i might change, not sure if this is enough difference between lifts. Then some tri work,rear delts,back or might put back on another day. Low end is my weak point, I can lockout anything i can get going. I need to put on some size, so i might do some dumbell work or drop set after bench and not do tris.

De day
speed work,
shoulder work,
tri`s.

Darracq
11-09-2008, 01:41 PM
Me bench
warm up to
165x1+double monster minis
195x1 same bands
215x1 same bands PR

I keep hurting my neck benching dam it.

skull crushers to below chin elbows tucked, these feel good.almost like a Jm press
65 2x10
elbows out db tri ext
35x7 35x3 tris done lol.

pull ups
bwx5
bw+50x3


Bench felt like crap at first, it takes me forever to get warmed up, then i started feeling real strong on bench.I am hoping the singles will help me when it comes time to max, i do good with reps and then i suck with a max single as i am not used to the weight.

Coke
11-10-2008, 05:50 AM
Props on that effort, really went at it.

vdizenzo
11-10-2008, 05:51 PM
Looks good. Stick with it for 8 weeks and evaluate. Try not to miss weights. Great start.

Darracq
11-10-2008, 08:03 PM
Looks good. Stick with it for 8 weeks and evaluate. Try not to miss weights. Great start.

Thanks, Hope i can keep it going.

Darracq
11-10-2008, 08:04 PM
Props on that effort, really went at it.

I am tring man. Iced the crap out of my sholders they were not feeling good.

Darracq
11-11-2008, 02:49 PM
11-11
squats out of chains 4 links lower than last time
315x3
225x12 standing on 2 2x6s about very close stance. dead, trying to put some size on my sticks.

borracho
11-11-2008, 05:26 PM
Nice squats man...not bad for some sticks. Keep it up dude.

Darracq
11-12-2008, 03:02 PM
Thanks Borracho.
De bench, I am going to have to do some thinking on this day, i was not recovered, felt week and a little sore, i was going to do a rep day, but i just kind of jumped all around lol.

speed with looped 20inch mm, more tension than i was thinking it would be
6x3 with up to 95lbs
db incline 2nd notch
45`s x 15 ntf
couple sets of lockouts with close grip
165+ looped 20inch mm bands shuolder didnt feel right.
military press
75x8 hurt shoulders,
came back in and did some back work
pull ups wide grip
bwx6 2 sets
csr bds
45`s x 8
1arm rows
45`s x 10

Kind of a wasted day or a deload lol. Maybe i should just do triceps on this day, or space my benching out, i just cant recover in 3 days.

borracho
11-12-2008, 08:51 PM
:D sometimes its nice to jump around...nice work out buddy..the important thing is ya got in and did stuff.

Darracq
11-15-2008, 05:32 PM
Me bench
decline close grip por
65x5
115x5
155x3
195x3
225x1
255x1
270x1 pr with this grip
225x5

incline db 2nd notch
45x8
45x6+ mini bands under bench, this sucked i set it up wrong.

pull ups
1 arm rows
95x8 each arm

vdizenzo
11-15-2008, 05:39 PM
PR on ME bench great! 7 exercises on your DE day bad. You seem to be beat up a lot. Don't overdo it. What are your doing to actively recuperate?

vdizenzo
11-15-2008, 05:46 PM
I can't leave this alone, how is your diet, supplementation, sleep, etc? If you want to push it you have to do a lot of things right. Maybe your DE bench is not light enough. Perhaps you can't recuperate because you are doing drop sets on ME day and extra dumbell work? Why dumbell work on DE day also? Are you trying to bodybuild or get your bench up? Do you have a plan set like we discussed or are you just making this up as you go along?

Darracq
11-15-2008, 06:15 PM
PR on ME bench great! 7 exercises on your DE day bad. You seem to be beat up a lot. Don't overdo it. What are your doing to actively recuperate?



Everything was really light on De day, i was just tring to see what felt good. I know it was a mess.

Darracq
11-15-2008, 06:22 PM
I can't leave this alone, how is your diet, supplementation, sleep, etc? If you want to push it you have to do a lot of things right. Maybe your DE bench is not light enough. Perhaps you can't recuperate because you are doing drop sets on ME day and extra dumbell work? Why dumbell work on DE day also? Are you trying to bodybuild or get your bench up? Do you have a plan set like we discussed or are you just making this up as you go along?



Diet is ok. i have a 6 month ond and 2 year old, i get up a few times at night but i dont really feel tired, I am either going to go real light on speed or not even do it, my shoulders start hurting every time i try to do it. I might just do some dumbell work and tricep work. ON my me day i am just trying to get some rep work in becasue i am so skinny, I am not into body building but i do need some size, what should i do? I tend to over think things, i spent all day trying to figure out what to do for Me bench today. I guess i have read to much people do different stuff on different days. I will go back and read your artical again.

Coke
11-15-2008, 06:49 PM
Super close grip bench PR.

vdizenzo
11-16-2008, 09:01 AM
Diet is ok. i have a 6 month ond and 2 year old, i get up a few times at night but i dont really feel tired, I am either going to go real light on speed or not even do it, my shoulders start hurting every time i try to do it. I might just do some dumbell work and tricep work. ON my me day i am just trying to get some rep work in becasue i am so skinny, I am not into body building but i do need some size, what should i do? I tend to over think things, i spent all day trying to figure out what to do for Me bench today. I guess i have read to much people do different stuff on different days. I will go back and read your artical again.

Stop using bands. Use straight weight. The DE weight does not matter as long as it is fast. You should not be sore from your DE work. When I was benching 585 raw my DE weight started at 185. I was eventually up to 365 for my last 4 sets on DE. It just took time. For shoulders do barbell overhead presses either seated or standing. Just make sure not to let the bar come below your nose. That will save your shoulders.

Stop reading so much. Get a two month plan going and just run with it. Stop being so indecisive. Less is more. Use the KISS method and SFW. Keep it simple stupid and Smash F'ing Weights!

borracho
11-16-2008, 03:58 PM
Keep it simple stupid and Smash F'ing Weights!

THANK YOU! I've been wondering wtf SFW meant for a long time.

nice workout, btw...congrats on the PR dude.

Darracq
11-16-2008, 05:42 PM
THANK YOU! I've been wondering wtf SFW meant for a long time.

nice workout, btw...congrats on the PR dude.

Thanks Coke and borracho. Pr because i never do them lol.

Darracq
11-17-2008, 03:05 PM
Lower
I wanted to squat heavy but my shoulders hurt to much, i need an SSB .

went up to
185x5
front squats
205x5
deadlift conv over hand grip
135x3
225x3
275x3 not to hard.
I think i will just front squat, that doesn bother my shoulders.

borracho
11-17-2008, 03:20 PM
nice front squats..they are definitely a taxing exercise.

Darracq
11-18-2008, 01:19 PM
nice front squats..they are definitely a taxing exercise.

thanks I have never really worked on them, but i might have to now,

Darracq
11-18-2008, 01:23 PM
De bench
speed
9x3 with 3 grips with 95 and then 115 these felt slower than will bands, i guess cause the bands arnt pulling the bar down.

tri cep extensions, kind of like a Jm press i saw Jm talk about.
65 3x6

shoulder press
65x8
95x8 these killed shoulders

bent rows
135 2x7
155x7

Felt pretty good this time not sore at all.

borracho
11-18-2008, 02:13 PM
wow..nice speed work dude..looking good. I am excited about the little comp! Hopefully it will keep us both (me) motivated!

Coke
11-19-2008, 05:58 AM
Nice session man.

Darracq
11-21-2008, 03:40 PM
Thanks guys

Darracq
11-21-2008, 03:42 PM
sucky bench

225x1 looped 20inch mm`s pissed

135x12, 135 few 135 few


My shoulder feel like crap, i am thinking about starting to use my shirt again, i am just pissed at raw benching right now.

Darracq
11-22-2008, 07:12 AM
I got sicker than crap after lifting, out both ends all night,no sleep, feel like a truck ran over me. Son had it the day before so maybe thats why lifting didnt go so well even though i felt fine when i was lifting

Darracq
11-24-2008, 03:50 PM
Deadlifts
135x3
225x3
275x3
325x3
stopped there, didnt want to push to hard after being sick, stomach still a little messed up.

lights pull ups.

Darracq
11-25-2008, 05:06 PM
Bench
bar x 20
95x8
135x5
185x3 felt so light
235x7 maybe made to big of a jump, maybe had one more but didnt want to strain

speed
95+looped 20inch mm`s 6-7 sets of 3
db incline bench

65`s x 5 deep with long pause and explode, good pump lol.

Coke
11-26-2008, 06:05 AM
Solid deads and benching bro.

borracho
11-26-2008, 09:00 AM
Son had it the day before so maybe thats why lifting didnt go so well even though i felt fine when i was lifting

..no doubt thats what was going on dude..the body knows when it needs to conserve energy for a battle (before you do) and that was just its way of telling you it needed energy to keep your dumbass from getting sick. ;)

Hope you're feeling better! Being sick sucks for sure.

Darracq
11-30-2008, 12:03 PM
thanks guys

Bench
up to
135x4+dbl smalls mor
floor press
185x6 i hate these, por grip

Darracq
12-01-2008, 04:00 PM
12-1

squats/deads
front squat
up to
185x10, i feel these in my low back more than anything,
deads
up to
sumo
345x1
conv
345x2

borracho
12-01-2008, 07:29 PM
Whats going on with the floor presses that you dont like them?

And how are you holding the bar on the front squats? The DL's look good!

Darracq
12-02-2008, 10:07 AM
Whats going on with the floor presses that you dont like them?

And how are you holding the bar on the front squats? The DL's look good!


Well on floor press, i just feel it all in my shoulders, but i was messing around and think i have been touching to low and tucking to much,

on front squats i have arms crossed, bar as close to that bone on top of shoulder lol. kills wrist to do them like a press. ON back squats it makes my sholders hurt, i need a ssb.

Darracq
12-04-2008, 05:27 PM
Bench
2board
95x1+dlb smalls and dbl minis, this was tough to lock out and it didnt feel good on my shoulders at all, i am not going to use this much tension again,
2bd
245x4 this sucked, worn out from the bands. boards were hitting me in the face, spotter was not paying att and pissed me off.

db tri ext behind neck 2 hands
55x 20 rest pause 7 didnt expect to get that many reps, i am thinking about doing DC training. I am pissed off at my training right now.

Coke
12-06-2008, 05:13 PM
Fine chest and tricep effort guy.

Darracq
12-07-2008, 12:37 PM
Thanks Coke, my tri`s are still sore from that.


Front squat
up to
225x7 PR
then some light deadllifts, just didnt feel like pushing it today on deads.

borracho
12-08-2008, 10:14 PM
boards were hitting me in the face
Wood in the face is never part of a well laid plan, dude. :D


Looking good with the front squats!!

Darracq
12-09-2008, 03:40 PM
Wood in the face is never part of a well laid plan, dude. :D


Looking good with the front squats!!

Thanks man. Starting to like these.

Darracq
12-09-2008, 03:43 PM
Rep bench
up to
245x7 pr up 10 lbs for same reps as last time, i go up 10lbs each time i get to this day.

close grip bench, up against smooth, never do these was going to rest pause,but i think i will only rest pause dumbell movments
185x8

side shoulder rasies
10`s x 8 to light add 5lbs
15`s x8 rest pause 7 might of rested to long was only about 20-30sec though.

Pull ups
rest pause
bw x8 then 6

borracho
12-09-2008, 04:17 PM
wow dude...thats a nice PR on bench..I cant wait till I am at 255x5..that'll be a while though, and I am sure I'll mess up my shoulder before I get to that point.

Anyway..looking super good there bud

Darracq
12-09-2008, 06:47 PM
wow dude...thats a nice PR on bench..I cant wait till I am at 255x5..that'll be a while though, and I am sure I'll mess up my shoulder before I get to that point.

Anyway..looking super good there bud

just stay tight and tuck your elbows, so you dont kill your shoulders, mine have always bothered me, i ice them every time after benching.

Coke
12-11-2008, 05:43 AM
Good deal on the new PRs with the front squats and rep bench.

Darracq
12-11-2008, 03:05 PM
Good deal on the new PRs with the front squats and rep bench.

Thanks Coke, when you goiing to get your journal going again?

Darracq
12-11-2008, 03:07 PM
deadlifts

135x3
225x1
275x1
315x1
385x3 PR
stiffs
295x3
shrugs
225x9 really never done these before, grip was slipping
Deadlifts felt really good today, kind on blew my mind.

borracho
12-12-2008, 07:55 AM
Nice DLs!!!

I am pretty excited about this race to 500 thing...I just wish hug dog didnt put me @ 425....I know I've done it before but I have not held anything over 335-355 for DLs in 2-3 months...eh..it'll come back.

How did your traps take to the shrugs? I am guessing between the DLs and shrugs they got taxed a bit :D

Darracq
12-12-2008, 04:22 PM
Nice DLs!!!

I am pretty excited about this race to 500 thing...I just wish hug dog didnt put me @ 425....I know I've done it before but I have not held anything over 335-355 for DLs in 2-3 months...eh..it'll come back.

How did your traps take to the shrugs? I am guessing between the DLs and shrugs they got taxed a bit :D

I think my Pr is like 415 but that was over a year ago, hurt my back and have not really pushed to hard, but 365x1 a few weeks back was pretty hard, maybe the front squats are helping. I wasnt going to even get in that, i was thinking there is no way in hell i will ever pull 500 but i am pretty excided to think i might do it someday.

Ya when you drop your reps and put some weight in your hands it will come back fast. I am hoping to PR in a few weeks.

Coke
12-14-2008, 07:02 AM
Nice work on the deads and all dude.

Darracq
12-14-2008, 04:32 PM
Thanks Coke

Bench today
2bd
180x4+dbl monster mini`s
3bd
225x3+dbl same bands, shoulder was bothering me so i put on shirt, felt good.

db tri ext behind neck 2hands
65`s x 11 super set 55x7

Darracq
12-16-2008, 01:12 PM
Front squats
135x5
185x3
225x2
250x5 PR
275x1 PR missed 2nd paused to long
back squats
275x4

Coke
12-17-2008, 05:57 AM
Looking great for both days man, super front squats.

borracho
12-17-2008, 10:30 PM
Super front squats dude!!!! 250 is awesome!

Darracq
12-18-2008, 03:46 PM
Thanks coke, borracho


ME bench
80x3 + mm,minis screwed up wanted to do sm and mini didnt realize till i was done, i was wondering why i felt so strong lol
105x5 same bands

pull ups
bw x 3
bw x 3 dbl mini off floor
bw+65x3

have vid of pull ups and bench if anyone wants to see. pretty boring though.

borracho
12-20-2008, 01:27 PM
good job on the pull ups dude...they are not easy by any means :D

Darracq
12-20-2008, 04:02 PM
Thanks man.

Deadlifts
up to
395x1 wasnt real happy with this i did 385x3 last time and maybe had 1 more reps, 395 was just about all i had and my back felt like crap doing it.Seems like i need more rest between deadlift days.

Darracq
12-22-2008, 01:19 PM
squats

135x6
185x4
225x3
275x5
225x8
225x8
decline sit ups
3sets of 8

More volume than i am used to, i cant breath lol,

borracho
12-22-2008, 02:18 PM
Looks good dude...doing multiple DL days in a week is super taxing regardless if you're eating enough and sleep enough...it is just a rough rough exercise.

Coke
12-23-2008, 11:22 AM
Way to concentrate and focus on the big movement(s).

Darracq
12-23-2008, 05:27 PM
thanks guys.


Bench
2bd 295x1
3bd 295x1
db tri ext on floor
30`s x19 rest pause 13,6
should of waiting till tomarrow to give myself 1 more day of rest.

borracho
12-24-2008, 08:37 AM
woo hoo! How did 295 feel in your hands? That's gotta feel pretty good...er, atleast it would for me.

Have a great christmas..and you're goin DOWN in the new year (as far as DLs go) :D

Take care dude.

Darracq
12-24-2008, 09:59 AM
woo hoo! How did 295 feel in your hands? That's gotta feel pretty good...er, atleast it would for me.

Have a great christmas..and you're goin DOWN in the new year (as far as DLs go) :D

Take care dude.


It felt heavy as hell,I am pretty pissed with my benching, i did 315 like 2-3 years ago that must of been a good day lol. I should of taken a day off after squating, so that might of hurt me a little, The bands make my lockout out strong, but they are just not helping me off the start. I know one thing if i dont lift near max weights all the time, i suck when i try to max.

You need to spot me at least 1/2 pound per pound of bodyweight on deadlifts lol.

Darracq
12-27-2008, 04:51 PM
deadlift day
135x5
185x3
225x1
315x5 conv
265 2x8 this sucked back was dead.
front squat
220x5

Darracq
12-29-2008, 05:08 PM
I started the 5,3,1 program today,just doing it for bench, not sure if i will keep doing it or not have someone writing me something up for bench i have to check it out first. I do like the 5,3,1 though, I hit a few rounds of softballs right before lifting so i felt kind of weak and my shoulders are killing me.

I took 90% of max and then figured, the %ages

190x5 75%
210x5 80%
220x8 85%

incline db on 2nd notch
65`s x 8 x 2

chin ups
3 sets of 8

side shoulder rasies

Coke
12-31-2008, 06:12 AM
Go ahead on with it guy, looks nice.

Darracq
01-01-2009, 04:25 PM
Go ahead on with it guy, looks nice.

Thanks coco

squat
up to
285x5 pr
235 3x8
decline situps
side bends.

Darracq
01-03-2009, 04:45 PM
bench
205x3 80% paused some
220x3 85% paused some
235x7 90%

incline on 3rd notch
135x?
reverse grip bench
135x8
155x8 these felt good,never really tried these before.

I screwed up and lifted a day early, i need to bench every 5-6 days.

borracho
01-05-2009, 08:19 AM
Nice benching dude...235x7 is mighty impressive!

Darracq
01-05-2009, 08:21 AM
Thanks man, i started a new log if you havent seen it.