Road to 300 LB Bench and 10% BF

[collin44]

Starting a new journal to go along with Chris' "Increase Your Bench 30 lbs in 30 Days" and the new year. After the first 30 days, I plan to transition to a WestSide style routine.

My 6 month goals are to increase my bench 65 lbs and drop my BF 5%-10%.

Stats

Height: 6' 2"
Weight: 200
BF (Estimate): 15%-20%

Bench: 235
Dead: 365
Squat: 155x8 ATG (Just started back at square one with ATG, my parallel was 275 but I always felt my form was off and I wasn't getting depth)


A couple pics for personal reference:

3/7/08
http://www.wannabebigforums.com/attachment.php?attachmentid=25589&d=1204911666

12/16/08
http://wannabebigforums.com/attachment.php?attachmentid=26923&stc=1&d=1229661258
http://wannabebigforums.com/attachment.php?attachmentid=26924&stc=1&d=1229661258

[collin44]

Sunday 1/4/09

First Day of Increase Bench 30 Pounds in 30 Days

Bench
45x20
135x15
155x3
155x3
155x3

Skull Crushers
70x10
70x10

Pushdown
180x10

Squat (ATG)
135x10
155x5
155x5

Lat Pulldown (Curl Grip)
165x10
165x10

Calf Raises
90x10
115x10
115x10

Machine Ab-Crunch (Hammer Strength MTS)
50x10
100x10
100x10

[Darracq]

You dont need to drop any body fat, good luck on the 300 bench i am trying to get there also.

[collin44]

You dont need to drop any body fat, good luck on the 300 bench i am trying to get there also.

Thanks, I checked out your journal and it looks like you are pretty close to 300 keep it up.

I am looking to do more of a body recomp than cut weight. I carry all my fat in my chest/gut so I plan to just clean up my diet and increase cardio. I'm guessing 10% is where my chest will firm up to where I would like it to be.

[Darracq]

Thanks, I checked out your journal and it looks like you are pretty close to 300 keep it up.

I am looking to do more of a body recomp than cut weight. I carry all my fat in my chest/gut so I plan to just clean up my diet and increase cardio. I'm guessing 10% is where my chest will firm up to where I would like it to be.

I have been around 285-295 for a year lol.

[collin44]

Last night I had an hour long sparring session at the boxing gym I am also a member at. My trainer is WEC weltwer weight champion, Carlos Condit's standup coach. Some of the workouts there are pretty insane pretty much 30-60 minutes of HIIT with only 30 seconds rest for every 2-3 minutes of activity. I am not sure if the cardio will help or hurt my lifts but overall I think it has been beneficial thus far.

[collin44]

Day 2 of 30lbs/30 days

Bench
45x20
135x15
180x3
180x3
180x3 (Didn't realize until afterwards it was only supposed to be 2 sets)

Pushdown
190x10

Deadlift
135x5
225x5
315x3
315x3

Decline Situp
45x10
45x23

[collin44]

Last night:

Boxing 45 minutes.

[collin44]

Week 1, Day 3

Bench
45x20
135x15
200x2
200x2

DB Press
40'sx30

Skull Crushers
80x8
80x8

Pushdown
200x10

Leg Press (weight is plates not sure what unloaded machine weight is)
180x10
330x6
360x6
360x6

Pulldown Curl Grip
135x10
180x10
180x10

Calf Raises
90x10
125x10
125x10

Decline Situp
x10
x25

[collin44]

Week 2, Day 1

Bench
45x20
135x15
165x3
165x3
165x3

Skull Crushers
90x10
90x10

Pushdown
200x12

Squat
135x10
165x5
165x5

Curl Grip Pulldown
180x10
180x10

Calf Raises
90x10
125x10
125x12

Machine Ab Crunch
120x10
120x12

[collin44]

Week 2, day 2

Bench
45x20
135x15
175x3
190x3
190x3

Pushdown
200x12

Deadlift
135x5
225x5
295x1
315x3
315x4

Decline Crunch
45x10
45x20

I know I wasn't supposed to do this but I don't want to go a month without

DB Shrugs
70'sx8
90'sx8
100'sx8
50'sx10 Holding for 10 seconds at the top

Upright Row
50x8
70x8
90x8

[collin44]

Week 2, Day 3

Bench
45x20
135x5
185x5
210x2
210x2

DB Incline
45'sx30 (This was hard as hell, barely made it through the last ten. The last 3 were GRINDERS!)

Skull Crushers
90x8
90x8

Pushdown
200x12 (Tri's were dead after 10 but got the last 2 out)

Leg Press
180x10
360x6
410x6
410x6

Curl Grip Pulldown
135x10
180x10
180x12

Standing DB Calf Raises
30'sx10
50'sx8
60'sx8

Decline Situps
10 lb DB's alternating presses at the top. 10x4 presses at the top for a total of 40
declinex20
10 lb DB's alternating presses at the top. 10x4 presses at the top for a total of 40
declinex20

[collin44]

Week 3, Day 1

Bench
45x10
135x15
175x3
175x3
175x3

Skulls
95x10
95x10

Pushdown
200x14

CG Pulldown
135x10
195x10
195x10

Squat
135x8
175x5
175x5

Calf Raises
90x10
135x10
135x10

Decline Situps
x50
x25

[collin44]

Week 3, Day 2

Everything just seemed to fall in place today and I had a great workout. I jumped up to 205 on bench just cause it was easier to throw a 35 on than a 25, 5, and 2.5.

Bench
45x10
135x5
175x3
205x3
205x3
205x3

Pushdown
200x16

Deads
135x5
225x5
295x3
315x3
325x3

Did some extra's because I had so much energy

DB Shrugs
70'sx8
90'sx8
110'sx6

Upright Row
60x8
80x8
100x6

Back Extension
45x8
45x8
45x8

[Painzer]

Cool man, good luck on the 30 lb increase. I got 15 out of it and I've gone up another 10 in the last month as well.

BTW, Leg press sleds are usually like 125 unloaded.

[collin44]

Thanks, I'll be happy if I hit a 15 lb PR! I would be shocked if I get 30 lbs out of it. I normally hate bench because my gains are so slow but this routine has me really into it right now.

[collin44]

Was hung over today so the workout was pretty brutal.

Week 3 Day 3

Bench
45x10
135x5
185x3
210x2
220x2
220x2

DB Incline
50'sx26

Skulls
95x8
95x8

Pushdown
200x16

Leg Press
180x10
360x6
430x6
430x6

CG Pulldown
135x10
195x10
195x10

Db Calf Raises
50'sx10
60'sx12

Decline Situp
x25
x25
x25

[collin44]

Week 4 Day 1

Bench
45x10
135x5
155x3
185x3
185x3
185x3

Skulls
100x10
100x10

Pushdown
200x16

CG Pulldown
135x10
195x10
195x10

Squat
45x10
135x5
185x5
185x5
185x5

Calves on Sled
90x10
180x10
230x10

HS Machine Ab
90x10
110x10
110x10

[collin44]

Week 4 Day 2

Bench
45x10
135x5
185x5
205x3
215x3
215x3

Pushdown
200x16

Deadlift
135x5
185x5
225x5
275x3
315x3
335x2

DB Shrug
50'sx8
70'sx8
90'sx8

Upright Row
70x8
80x8
90x8

[collin44]

Dislocated my shoulder on Friday so going to be taking some time off, might utilize this time to get in a cut and work on my squat. Shoulder doesnt feel too bad so hopefully lifting light in a few weeks.

[collin44]

Got back into the gym and did some legwork but holding the bar up bothered my shoulder so I didn't go heavy or bother recording my workout. Today I felt better and was able to do some pulling exercises that didn't bother my shoulder too much. Still went a little lighter than normal but I got a good workout in.

Deadlift
135x8
185x5
225x5
275x1
295x1
325x1
225x5

BB Bent Row
45x8
95x8
115x8
135x8

DB Shrug
50'sx8
60'sx8
75'sx8
85'sx8
50'sx15

Upright Row
50x8
60x8
70x8

Weight Back Extension
45x8
45x8
45x8

Squat
135x8
135x8
135x8

[collin44]

Still just doing random **** until I can test my shoulder a little bit this weekend.

Squat
135x8
185x5
225x5
225x5
135x8

Leg Press
180x5
360x5
410x5

DB Calf Raise
50'sx10
60'sx10
70'sx10

DB Shrug
50'sx8
60'sx8
70'sx8

DB Lateral Raise
5'sx8
10'sx8
12.5'sx8

DB Front Raise
5'sx8
10'sx8
12.5'sx8

[collin44]

Decided to test out my shoulder a little bit and it went pretty well with not too much pain. Probably going to jump into a new routine on Monday and just keep the shoulder and chest weights light until my shoulder is better.

DB Lateral Raise
5'sx8
10'sx8
12.5'sx8
15'sx8

DB Front Raise
5'sx8
12.5'sx8
15'sx8

Squat
135x10
135x10
135x10

Bench
45x10
95x8
135x10
135x10
135x10

DB Press
30'sx8
40'sx8
50'sx8

Incline Press
135x6
135x6
135x6

Tricep Pushdown
100x8
150x8
200x8
200x8

[collin44]

Squat
135x10
185x5
185x5
185x5

Dead
135x8
225x5
275x3
295x3
315x3

Wide Grip Seated Row
105x8
135x8
165x8

DB Shrug
65'sx8
75'sx8
85'sx8

Back Extension
BWx8
BWx8
BWx8

[collin44]

Wednesday

Squat
45x10
135x8
185x5
205x5
205x5
205x5

Leg Press
180x6
270x6
360x6
410x6

Standing DB Calf Raise
50'sx10
60'sx10
70'sx10

Decline Situp
45x10
45x10
45x10
45x10

[collin44]

Tonight

Bench
45x10
135x12
135x12
135x12
135x12

DB Incline
35'sx12
45'sx12
45'sx12

DB Shoulder Press
30'sx6
40'sx6
50'sx6
60'sx6

Arnold's
25'sx12
25'sx12
25'sx12
25'sx12

Tricep Pushdown
200x6
200x6
200x6
200x6

Upright Row
50x6
60x6
70x6
80x6

DB Overhead Tricep Extension
15'sx6
20'sx6
25'sx6

Squat
135x10
135x10
135x10

Decline Situp
x50

[collin44]

Tonight

Bench
135x10
135x10
135x10

Deadlift
135x5
225x5
275x1
315x1
335x1
375x1

DB Shrug
50'sx5
60'sx5
70'sx5
80'sx5
95'sx5

barbell upright row
70x6
80x6
90x6

back extension
45x8
45x8
45x8

[collin44]

Shoulder still has some minor pain so bench is still down at 135 until I'm more confident in it.

Bench
135x10
135x10
135x10
135x10

DB Shoulder Press
40'sx5
50'sx5
55'sx5
60'sx5
60'sx5

BB Incline
135x5
135x5
135x5
135x5
135x5

Arnold's
35'sx5
40'sx5
45'sx5
50'sx5
55'sx5

CG Bench
135x6
135x6
135x6

Upright Row
70x6
80x6
90x6

Pushdown
200x6
200x6
200x6

[collin44]

Pretty good workout today, shoulder pain is leveling off/decreasing so just gonna continue to slowly creep up the weight and rehab

DB Lateral Raise
10'sx8
12.5'sx8
15'sx8
17.5'sx8

DB Front Raise
10'sx8
12.5'sx8
15'sx8
17.5'sx8
20'sx8

Squat
135x5
155x5
185x5
205x5
215x5

Lunge
50x5
60x5
70x5
80x5
80x5

Standing Calf Raise Machine
90x8
105x8
120x8

Standing EZ bar Curl
55x8
65x8
75x8
85x8

Hammer Curl
30'sx8
35'sx8
40'sx8

BB reverse grip curl
50x5
60x5
70x5
80x5
80x5

Decline Situp
BWx50

[collin44]

Workout felt great tonight, shoulder is definitely getting better

Deadlift- Was going for a 5x5 but I was feeling strong so I broke up the middle set to some heavier singles
135x5
225x5
275x1
295x1
315x1
335x1
355x1
225x5
225x5
225x5

DB Shoulder Press
40'sx5
50'sx5
60'sx5
65'sx5
70'sx5

One arm row
40x8
60x8
70x8

DB Shrugs
50'sx6
70'sx6
80'sx6
90'sx6

Upright Row
70x6
80x6
90x6

DB Front Raise
12.5'sx6
15'sx6
17.5'sx6
20'sx6

[collin44]

Shoulder was really bothering me so I decided to take a week off and came back last night with a bench day and it felt great. Glad I can start training normally again the last month seemed to be just a big stall.

Bench
135x10
155x5
175x5
185x5
205x1
215x1
225x1

Incline Press
135x6
155x6
175x6

Skulls Crushers
70x6
80x6
90x6

DB Incline
40'sx20

Pushdown
200x6
200x6
200x6

[collin44]

Shoulder feels great, had another good workout

Deadlift
135x8
225x5
275x1
315x1
335x1
355x1
385xfail
315x1
225x4

DB Shoulder Press
40'sx5
50'sx5
60'sx5
70'sx5
75'sx5

Lat Pulldown
130x8
150x8
165x8

Arnolds
35'sx8
40'sx8
50'sx8

DB Shrug
50'sx5
60'sx5
70'sx5
80'sx5
90'sx5

BB Upright Row
50x5
60x5
70x5
80x5
90x5

[collin44]

Shoulder felt great again

Bench
135x10
185x5
185x5
185x5
185x5
185x5

DB Incline
40x5
50x5
60x5
65x5
70x5

Chest Fly
100x8
130x8
150x8

CG Bench
135x5
155x5
155x5
155x5
155x5

Pushdown
200x5
200x5
200x5
200x5
200x5

Decline Situp
45x12
45x12
45x12

[collin44]

I was out of town all last week so I just got in some crappy hotel workouts. Had a decent hungover workout yesterday and will have to go 3 straight days this week because I am going out of town for a wedding on Wednesday.

Deadlift
135x10
225x5
275x5
295x3
315x3

Clean & Press
95x5
95x5
95x5
95x5
95x5

Lat Pulldown
150x10
150x10
150x10

DB Shoulder Press
40x5
50x5
60x5
70x5
70x5

DB Shrug
50x10
60x10
70x10
80x10

BB Upright Row
50x10
60x10
70x10

Back Extension
45x10
45x10
45x10

[collin44]

Pretty decent workout, went back to the DB Press for the first time since I dislocated my shoulder

DB Press
50'sx5
60'sx5
70'sx5
80'sx5
80'sx5

DB Incline
50'sx5
55'sx5
60'sx5
65'sx5
70'sx5

BB Bench
135x10
135x10
135x10

Machine Dip
250x10
300x10
330x10

Pushdown
200x10
200x6

Decline Situp
45x10
45x10
45x10
45x10

[collin44]

Squat
135x5
185x5
205x5
205x5
205x5

Db Hammer Curl
25x10
30x10
35x10

Leg Press
180x10
270x10
360x10

Standing EZ Bar Curl
65x10
70x10
80x10

Calf Raises on Leg Press
90x10
140x10
190x10

BB Reverse Curl
50x10
60x10
60x10

[collin44]

Gave GVT a very brief shot tonight, didn't even make it through the bench and I'd rather press heavier. Probably back to a 5x5 for now.

Bench
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x10
135x5
135x5
135x5
135x5

DB Incline
45'sx8
45'sx8
45'sx8

DB Fly
15'sx8
15'sx8
15'sx8

Pushdown
150x8
150x8
150x8

Overhead DB tricep extension
15'sx8
20'sx8
20'sx8

[collin44]

Deadlift
135x8
225x3
275x3
315x3
325x1
365x1

Clean & Press
115x3
115x3
115x3
115x3
115x3

CG Lat Pulldown
150x8
150x8
150x8

DB Shoulder Press
50'sx5
60'sx5
65'sx5
70'sx5
70'sx5

BB Shrug
135x8
205x8
205x8

BB Upright Row
60x6
70x6
80x6
90x6

Back Extensions
45x8
45x8
45x8

[collin44]

Squat
135x3
185x3
205x3
215x3
225x3
135x10
135x10
135x10

Lunges
50x8
50x8
50x8

Seated Plate Loaded Calf Machine
90x12
115x12
115x12

The rest was biceps and abs, nothing worth recording

[the_rus]

Damn dude, nice numbers. strong deadlifts and skull crushers for sure (as well as for everything else haha); as for Lateral Raises and Front raises are a bitch on the shoulders... I must agree.