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View Full Version : Journey to 230 pounds and 300 pound bench!



mchicia1
12-01-2008, 10:20 PM
Hi, I am currently 6'5" 220...my current maxes are:
Bench: 275
Squat: 335
Deadlift:405

I am not concered with deadlifts at all...I came up with a workout that I believe will give me mass in my legs and hopefully allow me to bench 300 pounds.

I just started this today so I will post my starting weights. I will also post the weights of what I will do the following days.
Here is my workout:

Monday:
HEAVY bench: 260 x 2, 265 x 2, 270 x 1 (will try to go up 5 pounds/week)
BB bent over rows: 3 sets of 200 x 5
close grip bench: 185 x 6, 225 x 3 (I couldnt believe it myself), 205 x 5
Wide grip pullups (for lats): 2 sets of BW x 10
Rope pulldown: 1 medium set of 6, 1 heavy set of 4
Weighted DB abs: 2 sets of 70 DB x 10

Tuesday:
Squats: 1 set of 185 x 20
Hammer DB curls: 3 sets
Heavy Walking Lunges: 3 sets of 6 each leg, 80 pound DB's
Regular DB curls: 3 sets

Thursday:
Light bench: 2 sets of 225, to failure (starting point, 9 reps)
Rowing machine: 3 sets of heavy, 6 reps.
Close Grip Bench: 3 sets of heavy, like tuesday
Curl Grip Lat Pulldowns: 2 sets of heavy
Rope pulldown: 1 medium set of 6, 1 heavy set of 4
Weighted DB abs: 2 sets of 70 DB x 10

Friday:
Same as tuesday


As you can see, no deadlifts. I feel like my deadlifts are pretty good, plus, with squats twice a week I dont see where I can fit them in. I am going to attempt this 20 rep squat routine because to my understanding, it is great for building leg mass, which is what I am lacking.

If anyone objects to this routine, please post. Thanks.

I am not sure if I will be able to go up 5 pounds a week on bench. If not, I will just put some extra clips on the bar for added weight :). Anyone know how much one of those clips weighs?

mchicia1
12-02-2008, 07:48 PM
Did my first 20 squat workout at 185 pounds. HOLY **** it was hard. Honestly, it made my back tired more than my legs...supporting the weight for that long of a period is definitely a full body workout. I followed this up with some bicep curls, rested about 10 minutes....then I did 3 sets of walking lunges holding 85 pound dumbbells. I walked around 50 feet for each set. This about made me puke...

Weight today: 222

12u$$eLL-
12-02-2008, 07:51 PM
20 rep squat exercise is pretty damn hard.. do not underestimate it.

mchicia1
12-04-2008, 07:24 PM
Weight Today: 221

Got off to a slow start in the morning and was late for work so didnt have much time to stuff myself.

Keys to today's workout:

Benched 250 x 2, 225 x 9, 225 x 8
Close Gripped 185 x 6, 230 x 3, 205 x 5

mchicia1
12-05-2008, 06:14 PM
Came || this close to throwing up today...

Squats:
Warmed up 3 sets up to 225
Did one medium rep of 275. Felt great
Rested 5 minutes
1 set of 195 x 20.

They were ****ING hard. Although, definitely easier than the 185 x 20 I did on tuesday. ****ing hard nonetheless.

Then I did 85 pound DB lunges for 3 sets of 50 feet. ****ING HARD!

This is definitely going to be a challenging workout to keep going for 3 more weeks.