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View Full Version : The Journey to 405/455/500: My Bench Press Training Log



Hobo Beard
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:

6'2"
255ish (going up steadily--weight/fat gain is EASY for me)
27
Life-time natural.
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.

Nick

Hobo Beard
05-06-2011, 07:34 PM
Tuesday, May 3

DE Bench Press

1. speed bench press
45x20
95x15
135x10
170x10
200x5x10
--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
45x10
65x5
95x5
115x5
135x5
155x5
185x5
--I'm still trying to get this exercise down, but I never feel it right or get sore!

3. rolling DB ext.
20x10
30x10
40x10
50x10

4. 1-arm pushdowns
20x3x10

5. alternate hammer curls
20x20
30x20
40x20

6. StairMill: 20 min. @L5

Hobo Beard
05-06-2011, 07:40 PM
Yesterday.

Back/Biceps

1. plate-loaded pulldowns
90x20
180x10
270x10
360x10
450x10
540x10
--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
45x10
90x10
135x10
180x10
225x10 pr

3. reverse pec-deck
90x10
120x10
150x10
180x10 PR

4. 1-arm preach curls
15x10
25x10
35x10, 15x30

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.

Hobo Beard
05-08-2011, 01:31 AM
Awesome day benching!

ME Bench Press

1. decline bench press (tm: 365)
45x20
95x15
135x10
185x5
220x3
255x1
290x1
310x1
330x1
345x1
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
20x10
30x10
40x10
50x10
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!

Hobo Beard
05-10-2011, 12:05 AM
Legs

1. SSB squats
barx10
110x10
150x5
165x5
200x5
230x5
265x5
300x5
330x5
--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
180x10
360x10
540x10
720x10
--These felt good. I find pausing helps me get more out of the exercise and is easier on my knees.

3. leg ext.
3px15
5px15
7px15
9px15

4. seated leg curls
150x10
180x10
210x10
240x10
270x10

5. stiff-legged deads
135x10
185x10
225x10

--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!

Hobo Beard
05-13-2011, 04:36 PM
Tuesday, May 10th

DE Bench Press

1. speed bench press
warm-up
205x9x3 (3 grips: pinky-on-ring, thumbs-from-smooth, middle-on-ring)
middle-on-ring
235x3
270x3
300x3
--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

Hobo Beard
05-13-2011, 04:38 PM
Wednesday, May 11th

Cardio

1. StairMill: 30 min.
L5 10 min.
Intervals: L7 1 min., L9 1 min., repeat for 10 min.
L5 10 min.

Hobo Beard
05-13-2011, 06:37 PM
Yesterday.

Back

1. rack pulls (bar set right about knee cap) (tm: 725)
135/225x10
365/435/510/580x5
615x10 PR!
--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
90/180/270/360x6
450x10 PR!
--I hit 450x10 last week, but this week all my reps were good and full ROM.

3. 1-arm DB rows
80/100/120/140x6
160x10 PR!
--160s were easy other than my grip slipping a little with the last few reps in each hand.

4. bent-over raises
20/30/40x10
--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.