View Full Version : The Road to a 500 raw bench
11-04-2008, 12:03 PM
My goals as I begin this journal: To achieve a 500 pound raw bench press and stay at/under the 242 pound weight class within the next two years.
current best as of today - 425 touch and go, almost 2 months ago at BW of 230 lbs.
best paused bench 385 (still working on perfecting my form)
first competition coming up this Saturday. Will post back results afterwards
and the training log begins...
11-04-2008, 12:34 PM
Not a very intense workout. Tried not to overdo it because of meet in 6 days. Will hit it hard next week. This will be my last chest workout till after competition.
11-04-2008, 12:50 PM
Good luck with the goals, dude...looks like you have some nice pressing strength
11-04-2008, 02:29 PM
ME Deadlift and ME Squat
460x1 (felt like I had another 20-25 lbs but called it quits for the night on deads)
Box squats at about 15"
10 laps around track for some light cardio.
11-04-2008, 02:42 PM
Good luck man!
11-04-2008, 06:24 PM
11/4/08 Shoulder Day
Shoulder Press (slight tilt from military, but nowhere near incline)
Shrugs on machine with palms facing inward
Overhead dumbbell presses
bar raises (front)
lateral raises DB
some bicep work and 10 laps around CC.
11-05-2008, 10:01 AM
This morning's weigh-in 237.
11-05-2008, 07:03 PM
Flat Bench work
315x3x3 pretty quick reps
Inverted dumbbell kickbacks
10 laps and some ab work
today just done some light bench work, basically to work out some soreness from my ME work. Meet is in a couple days so didn't want to overdo anything. Today is 4th workout day this week. I normally would take today off but felt like I needed to do a little something. I'm really looking forward to my first meet.
So far the last 4 days don't look like much, next week I'll get more into my normal routine. I just want to make sure I don't overtrain anything prior to my meet.
11-10-2008, 08:48 AM
Results from my first bench meet - it was the NASA regional in WV.
1st place finish in 242 lb unequipped intermediate class!! Didn't try to set any PR's or anything. I wanted to learn about how the meets work and what to expect in future meets.
My bench efforts went something like this:
opener - 349 lbs cant remember how many kilos - RED LIGHTED because I went straight to rack rather than waiting for 'RACK' command. Rookie mistake.
2nd attempt - same weight - good lift this time (waited for rack command)
3rd attempt - stayed conservative and went to 369.5 (guy closest to me done 365). The weight felt extremely easy and was a good lift. Had plenty left in me but I'll save it for future meets.
I owe a big thanks to JT Hall for showing me the ropes. JT is one strong dude for sure.
Once I got there I decided to enter the push/pull just to see where I stacked up on my deadlift. I finished 2nd place. Not to bad for a bench specialist.
Opened with 409 lbs good
2nd attempt 469 lbs good
3rd attempt 480 lbs red lighted for hitching (I didn't think so but it's all good) I was able to lock it out.
Needless to say I am hooked on this sport and am eagerly awaiting my next meet in the spring.
11-11-2008, 06:47 PM
11/11/08 ME chest
Flat bench work
315 x 6 all paused reps
Incline dumbbell presses
lat pulls bw x 8 x 3
few sets of DB curls and called it a day
11-12-2008, 09:22 PM
bent over rows
upright rows with v bar and barbell
bent over rows DB
reverse pec deck for rear delts
My back was still a bit sore from the meet. Not a bad day for deadlift. I've really got to get my squats more attention.
11-15-2008, 10:23 PM
11/14/08 - DE Bench
decided to change up a bit here from my norm and went with some chain work
dropped to 225+100lbs chain 5x5 pretty quick reps.
135+100lbs chain x 20
skull crushers 135x8x3
tricep pressdowns 150 x 8 x 3 (light but felt good burn after all the previous work)
close grip 135x8x1 (felt like I had done enough triceps already so called it quits on the tri's)
Lat pulls 240 x 8 x 3
Done till Monday.
11-19-2008, 09:57 AM
11/18/08 ME Reverse Band work
Tonight I done my first reverse band lifts. I only have the monster mini's so it's all I had to work with. I doubled them over the power rack at the gym. When I loaded the bar to 135 the bar stayed on the hooks so I figure 110/115 lbs is what they gave me at the bottom. Anyhow I worked up some pretty heavy sets and was surprised:
585x0 (couldn't lock it out)
I think I could have locked out a 580 lb lift.
I don't know how this translates to raw. I haven't done a 1RM in a while, but 425 raw was my best lift a couple months ago. I've never done any bench work in a shirt either. Would these monster mini's be the equivalent to say a single ply bench shirt? The weight felt really heavy on top. It was pretty dang cool to see the bar loaded up with 6 plates on my last set I know this post is useless without a video. I'll try to get some next week. My camera is the last thing on my gym list.
dropped back to 405 (RB) x 10 x 2
Took off the bands and done JM presses
100's x 10 x 2
11-26-2008, 09:36 AM
Took a few days off.
ME Bench work
Decided to do some sets of 5 today. So my flat bench work looked like this:
135x12 warm ups
Didn't want to go heavier or really push myself too much because I done this bench work at home in my garage. I don't have a spotter or a power rack (yet). So had to stay somewhat conservative.
Dropped down for some reps for hypertrophy benefits
12-08-2008, 11:44 AM
Haven't posted on here lately due to my finals for school and my work has been extremely hectic. But I promise I haven't missed a workout.
On a positive note, I finally got my power rack. Call it an early Christmas present.
07-17-2009, 10:57 AM
I will graduate college in 4 weeks and will get back to my journal afterwards. Still hitting it hard.
Last week hit a 430 raw on bench
Have my first equipped meet this Sunday. Will be doing bench and deadlift. Looking for a 530 on bench and a 550 on DL.
My goals for this year are to hit a 600 equipped bench. I will be switching from an F6 to a super katana which will help my equipped bench.
08-16-2010, 01:51 PM
Time for my annual update on this log. Been two years since I set this goal of a 500 raw bench and I am very close. Hit a 495 raw 2 weeks ago so hope to get this by end of the year.
10-12-2010, 07:16 AM
Last night I finally achieved my goal of a 500 lb bench press. Took me a few years but mark this one down in the books as a lifetime goal achieved. Now the next 100 pounds.
10-12-2010, 08:56 AM
Awesome job...congrats. What is your current BW?
10-12-2010, 01:31 PM
Current BW is 254. Fluctuates from 249-254 range. Typically heavier after a weekend full of good food, lol.
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