Wingmans road to 1000 total and beyond!

[Wingman]

Hey guys im done messing around, and I am ready to hit the weights. My goal is to get the best physic possible, and while going through the powerlifting aspects as well. My goal is to obtain a 1000 Pound raw total by the time im 17. I am going to take the weight lifting seriously, and not so much as my diet. Goal is 3000 + calories a day while keeping my fat intake down. I am going for 285 grams of protein a day.
Age 16
Weight 190
maxes and goals
Bench Press 245/ 315
squat 275 ATG/ 405
Dead Lift 315/ 450
Max total: 835

[Wingman]

Day 1
Bench Press
135x5
185x5
205x6

Incline Hammer Press (each side)
45x10
70x10
90x10
115x5

Pec dec Pyramids 12, 10, 8 , 6, 4, 4 ,6 ,8 ,10, 12

Bent over rows
135x10
155x8
185x5

Lat pulldown
50x10
60x10
70x10 + drop set 50x15

Preacher curl Pyramid 12, 10, 8, 6, 4, 4, 6, 8 ,10, 12

Good Workout not to bad on the bench Press

[Wingman]

Day 2 ran 3 miles and a bunch of abs slow day

[Wingman]

Day 3 Legs, Shoulders, triceps
Back squat (torn hamstring)
45x5
135x5
185x5
225x5
275x3 Pr!

Leg Press
90x10
180x10
270x10
350x8
440x5
530x5
610x5

Calf Press
150x10
180x10
200x10
stack x10
stack x10

Close grip Bench
45x5
135x5
185x5
205x3
225x1
225x1
225x1

Dips 5x8 (body weight)

Pull downs
30x15
40x15
50x15

Reverse pulldowns
40x15
50x12
60x10

Shoulder Press
45x5
90x5
115x5
135x5

Good workout my hamstring messed it up though, but no biggy got a pr thats always good.

[Wingman]

Day 4 Cardio + abs

[Coke]

Getting it started very nice in here, good luck with your goals.

[Wingman]

thanks coke Im working on that 1000 total! Its so close but I need help with my chest workout its pretty pathetic.

[Wingman]

Bench Press
135x5
185x5
205 3x5

Incline bench
135x5
155 3x5

Decline Bench press
135x5
185 6x3 (sucks being tired)

Dead Lifts
135x5
185x5
225x5
245x5

Pull ups
5x5 (bodyweight)

One armed rows
40x8
50x8
60x8
65x8
70x8

barbell curls
50x10
60x10
70x10

Hammer curls
25s 3x10

Cable curl (rope)
30x10
40x10
50x10

Decent workout I need help with my chest workout though 3 barbell movements arnt gonna cut it. Im thinking something like this?
Monday
Bench press 3x5 Max
Incline DB press 2x5 to 8 reps?
Dumbbell flies 1x10 (working sets)
Incline Chest burn pyramid for 12-10-8-6-4-4-6-8-10-12

Friday
Incline Bench Press 3x5
Flat Dumbbell bench 2x 5 to 8 reps?
Pec dec pyramid 12-10-8-6-4-4-6-8-10-12
Cable cross overs

For me I dont belive in supplement lifts to increase the bench I just think doing it will increase it. I am going to be doing 5s for 2 weeks then 3s 2 weeks then singles for one week, and I will probebly be mixing up the added on lifts and such. What do you guys think?

[Wingman]

1 mile run today fastest possible + a few hours of basketball

[GazzyG]

Hey Wingman - good luck with your training. Bench is a tough one to move, I know. Good work on getting a squat PR despite the injury.

[Wingman]

thanks man it hurt like a bi*tch Do you have any ideas for my Chest day? I wanna put some mass on it, and have my bench raise with it. I dont have any chains or bands, and I dont know how much those would carry over to a raw lifter anyways. Im hoping to cut down a bit of weight actually so when Im 18 I can enter competions at a lighter weight. But cutting weight will be like a year from now. I was thinking something like this it will be layed out for 6 weeks keep in mind for bench.

Week 1 + 2 Note: I dont care about reps for assistance just going by feel
Bench Press work up to 3x5 near failure (pause at bottom)
Pin press My worst part of bench is when it touches chest also should I do 5s, beacuse im doing 5s atm?
Incline Dumbbell press or hammer strength incline
flat flies or pec dec pyramid for tone?

Week 3 + 4
Bench Press 3x3
Bench Press a bunch of high rep work (explosion)
Incline Dumbbell Press or incline bench?
cable cross over

Week 5
Bench Press 1x1 + drop to 90% and do a bunch of 2s
Flat Dumbbell bench (this will suck!)
Incline flies
decline bench Press

week 6 deload and rethink my plan on if it works or not
I will also be doing shoulders and tricep work for my bench too
Shoulders
Over head Press or seated
lateral raise
some sort of shrugg

Triceps
Close grip bench
weighted dips
skull crushers
Jm Press

Can u help me guys my bench is my only problem everything eles is solid any advice please?

[Wingman]

Bench Press
45x5
135x5
185x5
205x4
205x4
205x3
These sucked my shoulder kept popping had to stop

DB Bench Press (make up for bench press being crappy)
45x5
60x5
70x5
75x5
80x5
85x3 :( (shoulders locked up)

Incline Hammer press
45s x10
70s x10
90sx8
100s x6

Rack pulls
45x5
135x5
225x5
275x5
I had these set up right below knee is that a good hight?

Bent over rows
135x5
135x5
135x5
155x5
155x5

Pullups
5x5

Preacher curl pyramid 12- 10-8-6-4-4-6-8-10-12

Overall terrible workout. I really need to get some sleep havent slept much in the past 3 days and thats prolly why im doing so bad to be honest, but i dont know whats up with all these injurys latly

[GazzyG]

Sleep makes a big difference, that's for sure!

DB Bench is one thing I've heard for adding mass to the chest, which is why I've added it to my routine too. I don't know how much of a carryover it has to bb Bench though.

[Rileigh]

For your BB bench, figure out where you're getting stuck and that will help determine what you need to work on.

[Wingman]

I usually get stuck at the bottom of the bench press same for Db press Once its out of the bottom I can usually push right through the rest of the press

[Wingman]

Back squats
45x5
135x5
185x5
205x5
225x5

Leg extensions
Leg curl

Shoulder press
45x5
90x5
115x5
135x5

Front raise
15s x10
15s x10
15s x10

Close grip Bench
45x5
135x5
185x5
185x5
185x5

Skull crushers
50x10
50x10
50x10

Not that bad of a workout

[Wingman]

Sorry I havent posted in awhile had some family stuff, and alot of work. Starting back up fresh today!

[Beast]

Hopefully the few days of rest will have your body primed!

[Wingman]

ohh it defiently did! I felt great and decided after doing the 5s Id go for a max!
Bench Press
45x5
135x5
185x5
205x5
205x5
205x5
225x1
245x1
255x1
265x1
275x0 So close to lockout!
225x4 :D

Incline DB press
60x10
70x8
75x6

Incline Hammer Press
45s x10
70sx10
90sx 10

Flies
150 3x10

Dips
5x5

Skull crushers
50x10
50x10
50x10

Cable pulldown
50x10
60x10
70x8

Pretty solid workout after the come back it feels great! looking forward to the squats tommrow! Also gonna be starting olympic weightlifting next week ill post my stats on that as well.

[chevelle2291]

265 x 1 is a great bench dude.

[Wingman]

265 x 1 is a great bench dude.
Thanks man I really want 275x1 I think it would look sick as hell!

[Wingman]

Back squat
135x5
185x5
225x5
225x5

Front squats
135x5
185x3
205x1
225x1
235x1

Rack Lifts
135x1
185x1
225x1
275x1
315x1
335x1 PR

Pull downs
50x10
60x10
70x10

Bent over rows
135x5
135x5
135x5

Biceps
50x20+? who gives a crap its biceps!

Decent workout Had more in the tank for squats i think I was tired, and just got off work.