View Full Version : The Journey to 405/455/500: My Bench Press Training Log
05-06-2011, 07:08 PM
Recently, I've successfully recovered from most likely the most trying semester in my academic career and my training has been going well, so I thought it appropriate to start a new training log.
As my current future after graduating from my Masters program is unclear--whether or not I'll enter the job market or continue on to doctoral work--I know I can at least focus on my bench press no matter what's going on in my life.
I will still continue to train my whole body, but I'll not be doing any ME work for squat or deadlift.
At 6'2", I'm not built to bench, so I take my new goals/challenges very seriously and must actively work not to just throw in the towel and delight myself with heavy deadlifts.
Anyways, here are my stats:
255ish (going up steadily--weight/fat gain is EASY for me)
Lifting weights for 13+ years.
No regard for how I look or how fat I get to reach my goals.
I feel good because in the last two weeks I hit an easy 335 floor press and 335 pause bench press after not training bench for over 2 months.
My goal is to lift in the 275# class, so I don't have to diet and so I can "fill out" my frame. HAHA.
All suggestions, critiques, criticisms, hatred and the alike are welcome.
05-06-2011, 07:34 PM
Tuesday, May 3
DE Bench Press
1. speed bench press
--I alternated 1 set with my normal grip (pinkies-on-the-ring) and the next with a close-grip (thumbs-from-the-smooth).
2. JM press
--I'm still trying to get this exercise down, but I never feel it right or get sore!
3. rolling DB ext.
4. 1-arm pushdowns
5. alternate hammer curls
6. StairMill: 20 min. @L5
05-06-2011, 07:40 PM
1. plate-loaded pulldowns
--Still trying to get my form right on these. I cheated quite a bit the last set, but I felt it in my upper back like no other. I'm thinking this piece is made to be explosive and not strict like standard pulldowns.
2. 1-arm Hammer Strength rows
3. reverse pec-deck
4. 1-arm preach curls
Good workout. I've decided to keep biceps with back because I like to get blood in them after all the heavy pulling. Also, after reviewing the logs of guys I look up to--like Travis Bell and Vincent Dizenzo--I've upped my reps to 10 from 6-8 on assistant work.
05-08-2011, 01:31 AM
Awesome day benching!
ME Bench Press
1. decline bench press (tm: 365)
365x1 goal for the day!
375x1, 320x6 PR!
--I was very happy to hit 365 easily and then 375. I think I could've possibly gotten 385, but I wanted to not be prideful and possibly over reach. I find ending with a good lift is the best for continued success. 320x6 found me totally exhausted--I would like to see what my rep max with 315 would be.
2. standing DB press
60x10, 30x30 PR!
--All strict and clean reps. By this point I was getting tired and hungry!
The quitting of a habit and my big push this week to really focus on getting the most rest possible and maximizing my recovery has really paid off. I was 259.2 right before I lifted, so 275 isn't too far. Neither is 405!
05-10-2011, 12:05 AM
1. SSB squats
--I set a conservative goal for today and all went well. As I was cautious with every set, my reps were not very explosive, but I'm glad my hamstring felt good. It looks like it should be 100% healed now!
2. pause leg press
--These felt good. I find pausing helps me get more out of the exercise and is easier on my knees.
3. leg ext.
4. seated leg curls
5. stiff-legged deads
--All-in-all, a really good leg workout. I've realized a great way to help get my body weight up is to try and beef up my legs as much as I can--hence the isolation work. I think adding size to my calves would also help my gut not look so big or my penis so small--ah, dreams.
Edit: I forgot to list my sled work after lifting: sled+100 for 3 round trips in the parking lot. I haven't done these in forever and the 3rd trip was hard!
05-13-2011, 04:36 PM
Tuesday, May 10th
DE Bench Press
1. speed bench press
205x9x3 (3 grips: pinky-on-ring, thumbs-from-smooth, middle-on-ring)
--Having just read Vincent Dizenzo's log, I realized I should use 3 grips when doing speed bench press. I decided to start doing my last 3 sets with a wider grip than I've ever used and those sets were actually faster! I think since I've gotten wider/fatter, so has my best grip. When I was smaller, I always used a thumbs-from-smooth grip, but then at the advice of a veteran PLer I moved my grip out to pink-on-ring as I got bigger. In the past I had tried wide grip benching, but probably had my elbows out and thus was SLOW as hell. With my grip wider, but elbows tucked in, 300x3 was fast and easy. I must say I'm really happy with the progression of my bench--I never though I'd be coming up on 315 for speed reps!
2. decline rolling ext.: 20/30/40/50/60x10
3. 1-arm pushdowns: 3x10
4. alternate hammer curls: 20x10, 30/40/50/60x6
5. plate-loaded preacher curls: 45/70/90x10
05-13-2011, 04:38 PM
Wednesday, May 11th
1. StairMill: 30 min.
L5 10 min.
Intervals: L7 1 min., L9 1 min., repeat for 10 min.
L5 10 min.
05-13-2011, 06:37 PM
1. rack pulls (bar set right about knee cap) (tm: 725)
--I'm using a double-overhand grip now to place stress evenly on both shoulders--thus I had to use straps, which I don't like. My goal for the day was 5, so hitting 10 was awesome. It was more like cardio than anything and my reps weren't super explosive because I wanted to make sure my hamstring was 100%.
2. plate-loaded pulldowns
--I hit 450x10 last week, but this week all my reps were good and full ROM.
3. 1-arm DB rows
--160s were easy other than my grip slipping a little with the last few reps in each hand.
4. bent-over raises
--I haven't done these in forever and they felt great. It's at point like this during a workout where I can really feel my 5k+ diet kicking in--I still had energy/focus and finished strong.
5. sled: sled+100x5 round trips
--The sled was WAY easier yesterday than Monday.
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