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View Full Version : Road to a 300 lb. Bench Press



shredder
09-30-2002, 07:46 PM
this new journal is for my way to a 300 bench press. wish me luck :)

todays workout

bench 2x2@170 2@175 kinda easy, used a little bit of an arch on 175
dips +30x9 +35x6.5
tatepress 2x5@32 , second set to failure
hammer curls 2x8@32 i think

pretty good
right now i weigh in @ ~135 i think, i gotta regain the weight i loss and gain even more

sleep 6 hrs ..blah
diet nice

rookiebldr
09-30-2002, 09:09 PM
Good luck getting to 300. :thumbup:

shredder
10-02-2002, 06:34 PM
thanx man

todays workout 10/2
BTNpress 3@85 3@90 2.5@95
bench 20@110 15@115
db preachercurl 2x8@25
pullups 3x8

thats it
havent had enuf sleep this week

sleep 7ish
diet ok

Neil
10-03-2002, 01:13 AM
Good luck!
What exactly is your routine?

NateDogg
10-03-2002, 10:33 AM
Originally posted by Neil
Good luck!
What exactly is your routine?

:withstupi

Rock
10-03-2002, 10:38 AM
Good luck :)!

Arnold at 55, can benchpress 350lbs according to the Oprah show.

shredder
10-06-2002, 11:09 AM
my routine is something like this...

mon
bench 3x2-5
dips 2x~10 to failure
elbows out extension 2x6
hammer curls

wed
BTNpress 3x3-5
bench 2x~20
pullups
db preachercurls

thats it basically for upper body.i do squats @ skool
also during the rest of the week ill do some dips, pullups, wrist curls and stuff like that for fun:)
my goal also is to be big and strong, not just strong.

shredder
10-07-2002, 09:22 PM
bench 170x3 175x2 damn
tatepress 2x6@32
pushdown 8@60 5@65
cg press 2x5@123
db front raise 8@20
hammer curl supersetted with wrist curl

pretty good workout i guess
hopefully ill get 175x3or4 next week

diet ok
sleep 7 or so

shredder
10-10-2002, 04:55 PM
BTNpress 3@90 3@95 1@100
side laterals 2 sets
bent laterals 2 sets
dbcurls 2x5@35

sleep?
diet fine

shredder
10-15-2002, 07:17 PM
yesterdays workout
bench 5x2@170
tate press 2x6@32
incline press 5@123 5@133
forearms

TODAYS workout
btnpress 3@95 1@100
side lateral 2 sets
bent lateral 2 sets
shrugs 4 sets up to 185 lbs , 4-5 sec pause @ bottom 2 sec pause @ top

sleep shitty both days , been tired and its taking its tole on my lifting
Diet OK

shredder
10-16-2002, 06:14 PM
benchpress 6 5 3@160
flys 3x6@35
tate press 3x6@32 pretty easy
bench dips 8@25 7@50 7@60 to light

fun
today in weight training class we had this buff substute and when some guys in there were maxing out they put 315 on the bench and one guy got it for 2 reps and then the sub came over out did 6 reps with it!! and it looked easy to so i asked the sub for some weight training tips and stuf and he told me :D

sleep not enuf
diet good

shredder
10-22-2002, 10:56 PM
yesterdays workout
benchpress 180x1/170x2/163x2/153x3/143x3/133x4/123x5?/ (no rest)
tatepress 2x5@32
towl pullups 2x8
hammer curls 6 5@35?
some wrist curls

Todays workout
BTNpress 2 1@100 110xmiss
side laterals 1x10
db curls 2 sets with 35's
thats all

sleep 7
diet pretty good

eclips1
10-23-2002, 08:18 AM
What is a BTNPress? And what is a Tate Press?

It seems like you do chest every workout. You might want to review your routine. Just my opinion.

shredder
10-23-2002, 09:18 AM
BTNpress = Behind the Neck Press
go to www.elitefts.com to find out what a tate press is.
i do bench press mon ,wed,fridayand sometimes ill even do a few sets on saterday or somethin. and NO im not over training im doing just fine.

this morning i didnt have to go to skool so i did ...
benchpress 185x1/175x2/165x2/155x3?/145x3/135x4/123x6
yea and ill do the real workout later on:)

The Calvinator
10-24-2002, 03:00 AM
so what is the tate press. I think you should do legs on wednesday and then do the other upper body on friday, just a thought. you might see better results. hope its working for ya!!

shredder
10-31-2002, 11:52 AM
thanx man. in weight training class we squat 3x a week. a tate press is another name for elbows out extensions, have u heard of those?

anyways todays workout..
benchpress 190x1/180x1/170x2/163x3/153x4/143x5/133x4
BTNpresses with 100-105 lbs 2 sets
side laterals 2 sets
db curls 4sets with 35's
towl pullups 2x8

diet ok
sleep ok

shredder
11-05-2002, 09:52 PM
ok todays workout

BTNpress 100x1,1 **** i need to get these going becuz there like going no where

upright rows 63x6 73x6 83x6 these were fun, all sets kinda light i think ill go up to 95-100 sometimes soono

hammer curls 40x2,2 35x5 nice

wrist curls with the 35 lbs DB , gotta be easy on my right wrist cuz its kind of ****ty right now

i need to find a new tricep exersize because im bored of tatepress and i dont want pushdowns or dips, i think ill try some french presses tonite.
sleep 7or8

shredder
11-06-2002, 08:07 PM
2 board benchpress 175x5 195x1 175x3 these were kool i think ill do them for awhile so i can help the bottom of my lift out

bb skulls 60x6 70x5,5 these felt nice

bb rows 3x6@125 to easy , gotta up the weight next time and i did these with shoulder width grip

db curls 40x3,2 35x5

ok workout but i was worn out and tired as hell today
sleep 6.5 or 7 hrs
diet so-so

shredder
11-08-2002, 10:38 PM
benchpress 150x5 160x5,4 well these were ok today nothin to hard but my triceps were sore as **** from wed workout

5 boardpress 200x3 190x5 180x7 nothin special felt weak acually

bb rows 150x4 135x5 125x10 sweeeet

db curls 2x5@35
facepulls 60x20 extra junk

well todays workout was kinda lame, i was really tired and my triceps were soooorrree. need more sleep

shredder
11-11-2002, 09:46 PM
early in the day
speed bench 5x3@85 not the fastest ive ever been ill just have to work on it
closegrip press
3@135
3@145
2@155
5@140 paused
7@125 paused
later in the day
closegrip press again these were feeling fun today i think ill do these for awhile :) 4@145 paused 4@150 and then 4@140 10@125
bbskulls 3x8@60 peice of cake
bb rows 3 sets with 125-140
i think i might of done some face pulls? cant remeber
sleep 8
diet nice

shredder
11-13-2002, 07:46 PM
2 board press
125x5
170x4
195x1
200x1 not tooo hard
floor press 125@6 170@4 these suck
bb skulls 3x5@70
bb rows 3 sets 130-140
came back later and did
facepulls 4 sets

sleep 7
diet kool

shredder
11-17-2002, 12:25 PM
sh*t i got sick on thursday and im still sick now , i did a workout om saterday tho
benchpress 160@5 165@4 felt weak on this :( then a whole crapload of closegrips , two of the sets i remeber where 140@4 paused and then 125@10..still felt weak
bb rows 125x6,8,6 boo hoo
this was a weak ass workout
BTW, what are yates rows?

shredder
11-20-2002, 07:23 PM
supposed to be a rest day becuz im still a little suck but i lifted anyways becuz i got bored
im going to try extremeanabolics 6x6 routine but today i did 5x5 becuause im kinda short on fuel today
bench press 145x5,5,5,5,5 with ~1 min rest
bb rows 4@150 bad form on last rep and 8@125
thats it

MonStar
11-22-2002, 10:45 AM
bb rows 125x6,8,6 boo hoo

Not bad shredder, dont be too hard on yourself. The set date is January 1, 2003. Whoever has the highest bentover row wins. Generally between myself and HomeYield but you wanted in on it right?

shredder
11-22-2002, 11:54 AM
yea ill join in Monstar, im nowhere near your guys' strength but itll be kool to break some PR's on the bb row

todays workout
benchpress 5@165 3@170 2@175 3@155 paused
closgrgrip bench 6@135 4or5@145
BB row 150x4 once i get 6 reps ill add weight and then i did 140x5
thats it
i think i might do some more rows or some bb skulls later on ill have to think about it
sleep 6 hrs

Accipiter
11-22-2002, 11:59 AM
dude, you're benching too often. Your rotators are gonna be jelly by the end of that. You're benching like 4 times a week

shredder
11-22-2002, 12:08 PM
maybe i should cut it down to like 2x a week then? once a week never really did me to good. i think i should add some db shoulder presses too. maybe even try some db bench press. gimme ur opionions man, thanx

Accipiter
11-23-2002, 11:24 AM
I would go twice a week, toss in some db bench if you want variety

shredder
11-25-2002, 06:14 PM
benchpress 145x6,6,6,6,5,5 ~1 min rest man these kicked my ass i went to do cg bench but i was to drained
bb row 150@3 130@6,6 still tired
bb curls 80x2 yep i was beat by this time but all in all it was good

shredder
11-28-2002, 02:12 PM
thanksgiving workout:) starting a split workout too
shoulders and back
btn press-10x70,8x75
military press-10x70,6x80,3x90
bbrow-147x4,140x6,130x6
widegrip pulldown-2 sets of 8 w/ 95
widegrip chins 2sets of 8
alright workout, bb rows were hard after shoulders. id also like to get my weight up to 150. cant wait untill i get to eat, im going to eat until i pop.
sleep6.5 hrs

shredder
11-29-2002, 05:39 PM
biceps
bb curls-85x3,75x5,4
reverse curls-45x8,50x8
sleep8 hrs

shredder
11-30-2002, 08:46 PM
i just wanted to say i hope this 6x6 thing add somes pounds to my max becuz im sick of my max going nowhere it pisses me off i need to get my **** straight.

PowerManDL
11-30-2002, 08:50 PM
You're doing way too much work.

Have a look at a routine where you press (not necessarily bench press, can be a Westside variant or overhead) twice a week and focus heavily on tricep work.

shredder
12-02-2002, 07:26 PM
ok i made a new workout thanx to powermans help
decline press-125x8,150x3,170x2,180x1,190x1,145x6
incline press-125x8,130x6,135x4
skulls-75x3, 2 sets of 65x6
bb rows-147x6,2sets of 135x6
Ezbar curls-80x2,70x6,60x8,50x10
i was totaly beat after this workout
sleep 8 hrs

PowerManDL
12-02-2002, 08:13 PM
There, that looks a lot better :)

theSCHICK
12-04-2002, 03:26 PM
Good luck! You should make your goal 315...three plates looks nice :)

shredder
12-05-2002, 09:28 PM
thanx schick, and yea 3 plates does look badass.

todays sh*tty workout
benchpress-145x5,165x4,123x5(lower bar 2 inches from chest and pause for 5sec)
militarypress-70x10,80x8,90x4
incline bbskulls-60x6
reverse curls-60x5, 2sets of 8 with 50
wow, wat can i say? a ****ed up workout to go with my ****ed up day.
very little sleep and my triceps were still sore as hell.
**** today

shredder
12-06-2002, 10:26 PM
in weight training class today i tried to bench 2 plates(225) and i didnt get it, i got it about 2 inches off my chest and that was it the spotter help me alot with the rest, i didnt even think i would get it that far off my chest tho. i think i might of been able to do better if i had eatin some food , got more sleep and if my triceps and back werent still sore, pretty damn sore too. i forgot to mention i did some deads on wed and had a close miss with 300, not to bad since i havent done them in like 4 months. well maybe in like a month or 2 ill be able to get 225:) oh and by the way i weighed myself today and i weighed 134, sheesh i need to gain some weight!

shredder
12-22-2002, 03:19 PM
yesterday workout
benchpress-135x5,160x8,8,7,135x8
incline bp-115x8,8,7
btnpulldowns-3x10@100
dips-2x10
curls-lots of curls

joined a gym last week and met some strong ppl. met one dude who benches around 550.
also in the process of gaining weight .

shredder
12-24-2002, 07:37 PM
messed around today and did
benchpress-120x6,155x8,8,8
seated btnpress-75x9,7,5
curls-75x8,5,4

shredder
12-25-2002, 04:53 PM
got bored again and did
benchpress-120x6,165x6,5,3
inlcine bp-120x8,8
pushpress-120x5,5,5
:Dhehe at least im getting stronger and bigger
on friday ill do my real workout

AdamGberg
12-25-2002, 10:07 PM
wow! you weight around 140 and plan on putting up 300!?!

what is your Personal best so far?

shredder
12-25-2002, 11:09 PM
most ive ever done is around 210-215.
but be rest assured when i bench 300 ill weight 160+ .

shredder
12-28-2002, 06:37 PM
yesterday
benchpress-165x6,5,4
inlcine-120x8,8,8
dbbench-50x10
under hand bbrow-120x8,135x7 these suck
btnpress-70x8,8,7
curls-whole bunch
went to my frends and he had a bar and lot of weights so we spotted eacher with flloor presses we did like 240 with each others help

shredder
12-30-2002, 10:08 PM
btn press-3 sets of 75
militarypress-3sets of80
upright row- 75 ,3sets
lots of curls

shredder
01-01-2003, 08:16 PM
worked out @ home today
benchpress-160x7,170x4,180x2
btnpress-3sets of 75
militarypress-3sets of 80
skulls-2x10,60 lbs
curls-3setsx70
diet was bad today so workout didnt go to well

shredder
01-13-2003, 05:30 PM
closegrips 6@130 6@135 4@145
skulls 6,6,5@75 , 2x8@60
btn press 6@63 6@73 5@83
bb row 6@120 6@130 5@140
3 sets of curls
gonna start training legs now, probly westside style i guess. i might wanna start doing powerlifting workouts again since i got better size and im sure ill get better strength this time.

shredder
01-24-2003, 05:11 PM
pushpress 120x4,2
squats 120x6 ,140x6,160x6,180x3,120x8
bb shrugs 170x8,180x8
pathetic,absolutely pathetic.
i blame myself tho, i havent been on track lately so ill have to fix up

shredder
01-27-2003, 07:03 PM
medium grip bench 140x6 ,145x6,5
decline 140x10, 130x5 paused(2 sec, closegrip)
4 sets of bb skulls
2 sets of french press
2 sets of reverse curls

bradley
01-28-2003, 06:08 AM
Just curious as to what you split looks like now?

shredder
01-28-2003, 05:25 PM
well ive been lazy as of lazy and havent much time to lift adn stuff but what i had in mind was ..

Mon-chest,triceps and some forearms
tues-deadlifts, an assistance exersize or seomthin
thurs-back,biceps
fri-legs

not sure where i could put shoulders in here tho

shredder
01-28-2003, 08:23 PM
feeling like crap today cause im getting sick and i have an earache, so i took it easy
deadlifts-120x5,230x3,260x3,225x8
SLDL-170x6,6

bradley
01-29-2003, 02:56 AM
On that split looks like Monday or Thursday would be the best day to work the shoulders.

shredder
01-31-2003, 06:33 PM
couple sets of bench
squats 120x5,170x3,185x3,195x3,205x2
sleep 6hrs

shredder
02-03-2003, 06:52 PM
benchpress 175x2,160x4?,165x3,170x1,170x2
decline 140x10,8
3 sets of bb skulls
2 sets of french press
2 sets of reverse curls
strength is begining to come back up nicely and im getting bigger
sleep6 hrs

shredder
02-04-2003, 06:22 PM
deadlifts 120x5,230x5,260x3,275x2,225x5
SLDL 170x8,185x8
powerclean 120x5,130x5 , these were weird they came off the ground fast as hell but were hard to rack
sleep 5.5hrs

shredder
02-07-2003, 07:10 PM
bench press 185x1,205x1
squat- 205x3,225x2,240x1,205x3,200x3
some curls
sleep 6hrs

shredder
02-10-2003, 04:43 PM
benchpress 180x2,175x2.5,160x4,165x3,170x2
decline 150x8,6
3 sets of bb skulls
2 sets of french press
2 sets of pushdowns
1 set of reverse curls

shredder
02-13-2003, 08:19 PM
bb rows 135x5,155x4,135x6
iso-lateral row thingy about 4 sets
db preachercurl 30x4,25x8?,20x15
bb curl 80x4,70?x10
1 set of reverse curl
sleep 6 hrs

shredder
02-14-2003, 10:12 PM
squats few sets with 185 and 205, 1 set with 225
clean and jerk did these really light to get the form down ,id really like to be able to get real heavy weight on these but wat really pisses me off is that i have a tendency to lose balance when i clean it and im in the squat position, ill gues ill just have to practice.
sleep 5.5

shredder
02-17-2003, 06:58 PM
****in gym was packed today so the triceps stuff was a bit different

bench press 135x3,155x3,175x4,175x2,160x5?,135x6-pasued
decline 150x9
3x8 tate press
2x10 bb skulls
2 sets of reverse curls
and that was it
sleep 8 hrs

shredder
02-18-2003, 07:48 PM
deadlift 120x3,210x2,245x2, 300x3!(PR) ,225x6
sldl 180x8,6
awsome! first time i ever did 300 for reps:)
also weighed in @ 142 lbs
sleep 6 hrs

Chris Rodgers
02-18-2003, 07:53 PM
Good job on the deads man!

shredder
02-20-2003, 08:16 PM
Thanks Latman!

iso lateral row 4 sets
lat pulldown 3 sets
db preacher curl 30x5,25x15,30x3
bb curl 2 sets
and a few sets of wrist curls
sleep 7 hrs

shredder
02-24-2003, 07:31 PM
bench press 155x3,185x2,185x2+3 assisted, 155x5,135x6paused
inlcine db bench 50x7,6
decline 145x4paused
3 sets of elbows out ext
1 set of french press peive of crap hurt my elbow
1 set of cg benchpress
2 sets hammer curl
the end
sleep 6 tired today , gym very crowded

shredder
02-25-2003, 09:52 PM
deadlifts 120x5,210x3,270x1,305x1.5 ,250x3
speed deds 170x2,1,1
sldl 180x10
coming up on the first rep of the deadlift with 305 some dudes barbell bumped into mine and almost tipped it so i wasted a great deal of energy trying to get it balanced out, therefore it ****ed up my 2nd rep. jackass.
btw i got some major callouses (:P)
sleep 6

c.u.fan
02-26-2003, 07:30 AM
Good work. Let me make a suggestion though if I may. You might want to do some rear delt work to keep things balanced in your shoulder girdle. This will help keep your shoulders healthy. Some good exercizes are face pulls, rear delt flyes, seated dumbell cleans, and various rows. You might also want to do some rotator cuff work. Keep working hard.

shredder
02-27-2003, 08:55 PM
thanx maybe ill give those a try

for fun bench- 205x2
iso lateral row 4 sets heaviest set being 100lbs per side
rev grip pulldown 100x8,110x8,120x5,100x8
4 sets of db preacher curls
sleep 6 hrs

shredder
02-28-2003, 09:27 PM
added some extra tricep work today
3 sets of dips
2 sets of ppushdowns
squats 155x3,185x3,205x5
db shrugs 65x10,75x10,60x10
sleep 6 hrs

shredder
03-03-2003, 09:16 PM
bench press 160x3,185x2,175x5,155x5paused
bb skulls 4 sets heaviest being 75x5
reverse curls 2 sets
right wrist was feeling iffy today
sleep 7 hrs

shredder
03-04-2003, 06:46 PM
deadlift 210x3,250x2,305x2
sldl 2 sets of 6 with 190
overhand static hold 1 set,170 lbs for 1:06 mins
sleep 6 hrs

shredder
03-06-2003, 08:01 PM
iso lateral row 5 sets heaviest being 80 per side for 5 reps
rev grip pulldown 100x8,110x8,120x6
db preacher curl 30x8,6 25x13
bb preacher curl 2 sets
sleep 6

Wolverine
03-06-2003, 08:39 PM
i admire your determination. just make sure (as others have said) to get adequate rest. be sure you're using good form too. my goal at one time was 300 lbs on the bench as well. i hit that and kept going. the heavier it got though i think my form went to hell because now i can't flat bench anymore because it bothers my shoulder. chalk it up to lesson learned i guess. keep it up and best of luck in hitting your goal.......sorry if this sounds preachy, not meant to be :D

shredder
03-08-2003, 01:21 PM
hey thanx man i appreciate the post. ill keep in mind to make sure my form is good so my rotator cuffs wont go to hell.

Well didnt work out yesterday cause i went partying , woke up with a little hangover but workout went pretty good.
deciding to work chest and tris twice a week, kinda like CBates did since i got some help from him.

bench press 2 warm ups, 200x1,175x6,160x4paused,120x21
skulls 2 sets of 10 with 60
20 diamond pushups
1 set of reverse curls
sleep 7 hrs
none of these sets were to failure

shredder
03-11-2003, 06:54 PM
deadlifts 230x3,305x3
goodmornings 2 sets of 6 with 120
these are kinda new to me again so i took it easy on them
i also found out my sticking point on deadlifts, its starts around knee level cause i have a hell of a time locking out weight,ill have to work on this somehow.
sleep 6 hrs?

shredder
03-13-2003, 09:53 PM
lifted at home today had heavy metal music blasting which was kool anyways

ezbar preacher curls 65x15,10,7 30x20
ezbar single arm rows 45x10,55x10,70x5 then i supersetted the last set with bb row same weight x 20 reps,ouch
reverse curls 2 sets of 20 with light weight
20 diamond pushups

this was a fun workout for some reason, i really liked it.
only reason i used ezbar for single arm rows was cause my buddy has my db's, but i kinda like using the ez bar better.

sleep 7 hrs

shredder
03-14-2003, 08:32 PM
squats 120x6,170x3,210x5
bb shrugs 170x10,190x10,210x10,120x30
nothin special here

sleep 7 hrs

shredder
03-17-2003, 06:48 PM
lifted at home ,no spotter, but crazy ass workout

benchpress 150x14,10,7
bp dropset #1: 165x3/160x2.5/(had to tilt the weights off to get the bar back up) then i huried up and loaded 150 did 2.5 had to tilt the weights off again lol
dropset#2:125x6/110x6/80x8 damn triceps were fried
skulls 50x10,55x10,60x10
and thats all
sleep 5 hrs

shredder
03-18-2003, 04:58 PM
db preacher curls 30x15,35x3,30x10
rev grip pulldown 100x8,120x6,110x8?
seated cable row 90x8,110x6,100x8(first time ever using this)
1 set of light reverse curls
sleep 6 hrs

shredder
03-19-2003, 06:37 PM
note:my leg day is now combined cause of my new split.

deadlifts 120x5, 230x2, 290x1, 325x1, 275x5
squats 120x10,160x10
was going to do goodmornings but my lower back was already fried
325 deadlift went up pretty quick but i had kind of a hard time locking it out, it wasnt a max attemp by the way.
sleep 5 hrs

shredder
03-21-2003, 08:30 PM
bench press 150x15,10,6
1 bench drop set 130-60
shrugs 170x10,190x8,180x8,170x10,140x10
db row (left /right)
55x 8/8
75x 4/5
85x 3/5!
100xmiss ,almost got it,to tired
55x10/10
thats it,pretty good
hope to get the 100s on db row soon
sleep 7 hrs

captain piddles
03-21-2003, 08:34 PM
you'll definatly hit 300lb bench:thumbup:

shredder
03-22-2003, 11:46 AM
hey thanx a ton for the support captain piddles i really apreciate that.

ezbar curls 80x3,90x2
ezbar preacher curl 60x15,65x10
cg bench 120x10,140x8,7
inlcine skulls 55x12,70x8,75x3
wrist curls 60x20,15
not to shabby, hit a pr with the 90x2 on curls
sleep 8 hrs
right now i weigh about 142

shredder
03-24-2003, 07:06 PM
benchpress 150x14,10,7
1 bench dropset 130-60
skulls 60x10,70x6
10 pushups
reps basicaly stayed the same on bench, still trying to get 3x15 with 150 guess ill have to just keep on trying.
sleep 7 hrs

shredder
03-25-2003, 08:50 PM
bentover rows 105x10,125x8,140x6,155x3,105x10
iso lateral row (per side)
55x10
70x6
80x4
90x6
100x3
db shrugs 65x20,20
2 sets of hammer curls
wasnt really in the mood to workout but i hit 2 pr's on lateral row
sleep 6 hrs

shredder
03-28-2003, 08:52 PM
benchpress 150x10,10,9
military press 80x6, 100x4,3
skulls 2 sets of 8 w/65 then wrist started bothering me
db row (right/left)
65x 5/5
80x 5/5
90x 4/2
60x 10/10
2 sets of ezbar curls supersetted with 15 wrist curls
50 straight pushups
pretty decent workout
need to start sleeping more becuase its been affecting my lifting lately
sleep 5 hrs

shredder
03-31-2003, 07:12 PM
db bench 70x8,6 55x10
db military press 45x5 40x6,4
db flys 35x8 ,30x10
skulls 70x10,8,5
10 pushups
2 sets of 25 with the ab wheel
starting db benchpresses now ,they felt pretty well,its the most ive ever done with them too
also now training my shoulders since theyre patheticly weak and i think theyre one of the reasons why my bench hasnt really gone anywhere
db flys are awsome,i havent done them in a long time but they have always built my chest up big time. back when i used to do them my chest was bigger then than it is now so im glad to be doing them again.
hope to get my benchpress out of this pleatue:)
sleep 7 hrs

shredder
04-01-2003, 04:12 PM
bentover rows 120x10, 145x5, 155x3, 165x4, 175x3, 130x12
db curl 40x4, 35x7
1 set of hammer curls
sleep 6 hrs
felt really tired today

shredder
04-03-2003, 08:59 PM
db bench 70x8,4 55x8 paused
db military press 45x6 40x9,8
db flys 35x10 30x12
db row (right/left)
55x 8/8
75x 5/5
90x 3/2
skulls 2 x10@ 70
2 sets of curls supersetted with wrist curls
pretty good workout today.
on second set of db bench i wasted a great deal of energy trying to get the damn things up,oh well ill try to do better on monday.
by the way i do my shuilder presses seated.
ill be doin some legs on saterday
sleep 8 hrs

shredder
04-05-2003, 11:34 AM
2 sets of squats
SLDL 203x3, 233x2, 255x1 just wanted to go heavy ill max out on the next week
shrugs 2x30@125
sleep 8 hrs

FFeJ
04-05-2003, 12:41 PM
how tall are you ? that's some awesome upper body strength for your weight. have you gotten 225 already ?

shredder
04-05-2003, 04:26 PM
im somewhere around 5'6 to 5'7.
the most ive done on bench is 210,so ill probly try 225 in a few weeks.
thanx a ton for the compliment man.

Lesnar_Rocks
04-05-2003, 05:07 PM
Doing awesome shredder, i now exactly what it's like, just stick with it, i am the same height as you and probably 10-15 lbs heavier but i'm bulking up..my bench went from 115 to 240 in under 2 years.

shredder
04-07-2003, 07:02 PM
lesnar_rocks: thanx man,yea i think my bench could be doing better but i have a horrible sticking point a few inches off my chest. and i think ive hit a platue too.

db bench 70x9
db military 45x8, 40x10,9
db flys 40x5, 35x8,8
2 sets of skulls
20 pushups
im gonna take a week or 2 off from any sort of bench press i think i need that.
db miliatrys were great today cause i upped the reps a bunch. one thing i noticed about the db shoulder and chest presses is that its hard to stableize the weight,sometimes it feels like the db starts to drift off in another direction. ah well
sleep 5 or 6 hrs

shredder
04-08-2003, 07:05 PM
some bent rows-same exact weight reps as last week no improvement
db curls (left /right)
40x 6/5
40x 4/4
shrugs 143x30,25,15
sleep 6

shredder
04-10-2003, 11:19 PM
didnt do my workout today cause i been real tired but i got bored tonite and hit some pr's with pullups

pullups -
bw+20 X 3
+30 x 3
+40 x 3!
+50 x 2!
+60 x 1! HUGe pr
woa i havent done these since the begining of summer and back then my best was about +30x2 , i might start doing these everyonce in awhile.
hit some pr's while being tired,awsome.
sleep 5.5 hrs

shredder
04-12-2003, 02:18 PM
bench press
200ximaweakbitchcauseimissed
195x1 barly
185x1,1,1 solid
170x4,3
155x6
decline press
180x2
170x4
160x5
behind the neck press
80x6
90x3
80x5
2 sets of curls with wrist curls

i just love the way my bench refuses to ever incease but it can always decrease. F*CKIN A

shredder
04-16-2003, 06:15 PM
im doing westside again
starts 2morow with DE bench.
cya later

MonStar
04-16-2003, 07:23 PM
Good luck getting back into Westside shredder, awesome program if you ask me man. Sucks that you missed 200 on bench, especially since youre shooting for 300. Dont worry about it, youll get it next time.

shredder
04-16-2003, 07:41 PM
monstar: thanx man yea i acualy cant wait to start it up again i think if i tweak my routine to my weaknesses ill make some good progress hopefully. thanx again bro.

captain piddles
04-17-2003, 03:22 PM
You'll get it
it all comes down to time and patience
soon you will look at 200lbs as your regular workout weight

shredder
04-17-2003, 06:42 PM
captain piddles: thanx man, yea i hope to break through this plateau soon.

DE bench

speed bench
8x3@95 , speed was kinda slow
incline bench
130x6
140x6
150x4 pr (old pr was 150x1)
135x8
behind the neck press
80x6,5
db tricep ext. (30 sec rest periods)
25x8,6,6,5
db row
65x6
75x6,6,6
crossbody hammer curls
2 sets of 8 w/25 lbs

pretty good workout.was fun indeed.
first time i did db ext they were great.
sleep 6.5 hrs

shredder
04-18-2003, 10:17 PM
box squats(13 in high box)-
120X3
175X2
195X1
205X1 wow ive never squatted this low and im not very flexible so this was really tough

deadlifts standing on 4 in. blocks-
225X8
225X7 not failure

shrugs-
225x3 grip failure and ran outa time

ok workout nothin special
sleep 6 hrs

shredder
04-20-2003, 12:32 PM
ME bench

closegrip bench
120X5
145X2
165X1
175X1 PR

skulls
60X6
80x5
70X10
75X5

flys
35X10
35X8

side laterals
20X10
20X8

bent over rows
125X6
150X6
165X3
165X5 (yates style)

thats it. hit 2 prs ,not to bad at all.
sleep 7 hrs
diet has been horrible since thurs havent had much to isnt since no one has gone shopping for food yet.

shredder
04-21-2003, 09:03 PM
DE squat

speed squat:
7X2@123
200X1 -this was fast
225X1 - this was easy and fast

speed dead:
4X1@173 (20 sec rest)

SLDL:
195X6
255X2
295X1 -this was hard

suprised my self with the ease of the 225 squat.
sleep 7 hrs

shredder
04-23-2003, 08:59 PM
Xtra light workout (~15 min long)

delt raise superset(rear/side/front)
12lbs X12,12,12
12lbs X10,10,10 ( 2 sets)

db tri extension (10 sec rest)
6X12@12 lbs

seated db cleans
2X15@ 12 lbs

db curl(12 lbs) supersetted with pushups
3X12

i think i wanna start doing these xtra workouts theyre pretty fun
and i was winded near the end cause there was really no rest breaks.

shredder
04-24-2003, 11:54 AM
DE bench

speed bench
8X3@95 lbs

incline bench
140X6
150X6 - up 2 reps from last week
135X9

db tricep ext. (20-30 sec rest)
25X8,8,8,8

db row
75X6
80X6,6

short on time today but good workout.
sleep 7or 8 hrs.

GhettoSmurf
04-24-2003, 12:07 PM
good job on the inclined bench! keep up the hardwork and you'll reach 300 on the bench press in no time! :strong:

aka23
04-24-2003, 12:15 PM
Originally posted by shredder
seated db cleans
2X15@ 12 lbs

What is a seated clean? I thought cleans were the exercise that is described at http://www.exrx.net/WeightExercises/OlympicLifts/Clean.html . The exercise described in the link could not be done in a seated position and would not be done with 12lb weights.

shredder
04-24-2003, 12:26 PM
GhettoSmurf- thanx alot man ,i appreciate the support.

aka23- the seated cleans with the db's are different man. go to www.elitefts.com and check out the exersize section and there will be a description and a picture with it.

Coke
04-25-2003, 01:18 PM
Keep up the good work. It is obvious you are making progress! :thumbup:

shredder
04-25-2003, 07:22 PM
cocoa- yep progress is looking good. thanx a ton of a the support man.

Me deadlift

deadlift(with weights 4 inches above the ground)
120X5
250X1
300X1
330X1 PR
340X1!!! PR- wore a belt this,i was wiped out after this too

snatch grip deadlift
190X8

weighted crunches
+25X20,20

diet was crappy but i still made some pr;s
scale said i weighed about 138 ,oddly enough it seems like my muslces get bigger but my weight stays the same.
sleep 6-7 hrs?

captain piddles
04-25-2003, 09:04 PM
330X1 PR
340X1!!! PR- wore a belt this,i was wiped out after this too


you rock! :)

awsome job buddy :thumbup:

bradley
04-27-2003, 05:06 AM
Originally posted by shredder
diet was crappy but i still made some pr;s
scale said i weighed about 138 ,oddly enough it seems like my muslces get bigger but my weight stays the same.
sleep 6-7 hrs?

Can't argue with that:) Nice work on the deads.

Have you thought about trying to increase your bw? I would imagine you would see a lot more progress if you took in a consistent amount of cals. Best of luck with your goals. Seem to be on your way.

shredder
04-27-2003, 01:04 PM
captain piddles- thanx for the support man.

bradly- i have a hard time gaining weight man ,i try and eat a lot and i will eat alot but it seems like not even 1 lb is gained for it. and it seems like theres noting to eat @ home . maybe a weight gainer would be good? i read some ppl here drink something called N-large but im not sure what it is. ill keep trying tho.
thanx alot for posting in my journal man.

shredder
04-27-2003, 03:31 PM
Me bench

3 board press
120X5
180X1
200X1
205X1- i think this is where my sticking point is cause this was prety difficult, i didnt go any higher becuz i had no spotter but my best is 210 for 3 board

closegrip 2 board
120X5
155X2
175X1
180X1

3 board for reps
180X6
190X3-4 cant remeber

skulls
60X6
80X6

flys
35X10,10

yates rows with side laterals in between
a) 125X10
b) 20X8
a) 165X7
b) 20X6
then 1 set of row 145X8

nothing to special today. gotta work on my sticking point.
sleep 8 hrs

bradley
04-28-2003, 02:28 PM
Originally posted by shredder

bradly- i have a hard time gaining weight man ,i try and eat a lot and i will eat alot but it seems like not even 1 lb is gained for it. and it seems like theres noting to eat @ home . maybe a weight gainer would be good? i read some ppl here drink something called N-large but im not sure what it is. ill keep trying tho.
thanx alot for posting in my journal man.

N'Large is just a weight gainer that has a lot of simple carbs along with some protein. If you decided to buy a product like this it would be best used post workout IMO. If you want you can post an example of what your diet looks like on an average day. I am sure some people will offer advice on it.

Seems like the rows are improving:D

DK
04-28-2003, 05:57 PM
Hey good job on the 3 board press man. I didn't even know you were doing westside.

Did you post all your warm up sets for the 3 board press? You could try working up with sets of three until you feel warmed up and then start the 1RM lifts.

shredder
04-28-2003, 07:12 PM
bradly-thanx man. i dont really have a set diet i just eat watever is around, and for the past 2 weeks there hasnt been much food so im gonna have to tell my mom to go shopping.

DKliewer- thanx man. yea those were all my warm ups,but i think the 3 board spot it were my sticking point is so im gonna work on it.

DE squat/dl

speed squat
123X2,2,2,2
175X2
225X1- pretty fast
235X1- not slow,but not fast

speed dead (20 sec rest)
165X1,1,1,1

SLDL
200X10- easy

short workout ,went through it real fast
diet has been bad ,hasnt been anything to eat at home ,damnit.
sleep 6 hrs

shredder
04-29-2003, 07:28 PM
extra light workout
about 15 mins long ,rest no longer than 10-25 sec breaks
also only used 15 lbs dumbells

delt raise superset(rear/side/front) X10,10
db cleans X15,15,15
bb row 100lbsX10,10,10
pushups X15,12,16
db curl X 10,10,10

sleep 7 hrs

shredder
04-30-2003, 10:12 PM
DE bench
had to do this a day early cause i wont have to 2morow cause ill be busy.

speed bench
8X3@95

incline
140X5
160X3
150X5

db ext(20 sec rest)
30X8,6,4,3

db rows
80X8,8
75X10,10

x-body hammers
30X8

pushups(right after hammers)
50

not to bad today. hope to get 160X5 next week on incline.
sleep 7 hrs

shredder
05-09-2003, 10:16 PM
did westside for 5 weeks and bench went down ,weird huh
o well

heres todays workout

db military-30'sx10,40'sx10,45'sx6
machine oh press dropset- 100x10/90x6/70x?/60x?
bent/side laterals- 3 sets
db front raise-1 set
iso lateral row(per side)-45x12,70x10,80x5,90x5
rev grip pulldown-100x10,110x10,110x7
ezbar 21's with 45lbs,50lbs,55lbs
db curl-20'sx20

hell yea hardcore i like this ****

Alke
05-12-2003, 04:49 PM
shredder, just checked out your journal. great progress since page one! I was starting to worry all you were doing was benching LOL. I dont think anyone can say your not determined :D

your workouts look pretty high on the intensity scale, (i assume your bulking?) what is your diet like?

are you going to stick to westside for a while?

shredder
05-12-2003, 09:18 PM
kenn- thanx alot man. right now im not bulking i was about a month ago but not now cause theres not really enough food in the house and i dont have a job so i can go buy a bunch of food for my mega fast metabolism.
i quit westside after about 6 week cause my bench went down.
thanx for posting bro.

well on a side note i caught a cold on saterday but im still working out .

benchpress-115x10,135x10,155x9,165x4
inlcine db-50x8,8,?
HS bench-2 sets
3 or 4 sets of pushdowns

well all i got to say about this is,WEAK. oh well ill give it some time since im sick.

MrWebb78
05-12-2003, 09:21 PM
more weight lower reps!!! hey where in cali are you?

shredder
05-12-2003, 09:38 PM
MrWebb- how low of reps are we talking here?
oh yea and i live in southern cali , long beach to be exact.
how about u?

shredder
05-13-2003, 04:54 PM
day after the workout update:
front delts are kinda sore
but the weird thing is,my lats are pretty sore. just thought i would point this out since i thouhgt it was strange but i guess that means i now how to utilize my lats durning bench presseS?

shredder
05-13-2003, 08:23 PM
worked out @ home ,still sick so it was nothing special

military press-5x5@70
rear/side raise superset- 2x15 with the 15's ooo these burned
bent over row-145x8, 3x10 @ 125
cheat row-185x4 ,dunno why i did these
21's- 2 sets with 45 & 55 lbs

was gona do more but my cold was wearing me out quik

Alke
05-14-2003, 08:43 PM
must be something going around, I was sick yesterday and took mega doses of vitamin c and apple juice LOL, still had a fever for about 3 hours until motrin kicked in. I thought I was gonna be out of the gym myself today, but I slept about 12 hours and woke up ok again......close call though.

Hope your feelin better yourself there :thumbup:

shredder
10-06-2003, 09:21 PM
10/6

bench press
3x5@165

military press
3x5@95

french press
3x8@45
easy

concetration curls
30x7/5/5

bb curl
70x6

upright row/btn press SUPERSET
70x5/5

stoped workout cause i had a horrible headache.

on a good note i made a PR on bench press at skool today....

225 lbs- PR!!!!!

new goal for now is gonna be 250:D

fuzz
10-06-2003, 09:47 PM
Wow, another journal heard from.

Congrats on 225.

shredder
10-09-2003, 10:03 PM
thanx man
---------------------------

bench press
3x5@170
PR,never done this weight for this many sets/reps

military press
3x5@95

french press
3x8@50

concentration curls
3x5@30

upright rows
2x10@70
easy

bent rows
3x8@125
3 diff grips

pullovers
2x10@50

shredder
10-11-2003, 06:55 PM
10/11

bench press
175x6/6/5
PR!! HELLYEA!

military press
100x5/4/4
PR! never done this amount of weight for sets/reps
struggled like hell to get the last rep of the last set out.

french press
3x8@50
less than 1 min rests on all sets

concentration curls
2x6@30

upright rows
2x6@80
easy

bent rows
3x10@125
used three diff grips

pullovers
2 sets

GREAT WORKOUT. pr's have fallen again.

shredder
10-14-2003, 09:50 PM
10/14

bench press
3x5@175
ill go up to 180 by the end of the week

behind the neck press
80x5
100x3 PR
90x5

db flys
2x10@25

french press
2x6@55
ouch my wrists were bothering me today

standing db curls
3x10@30

ezbar curls
60x6/8

upright rows
2x6@80
damn these were hard cause of the extra 2 exersizes i added n earlier in the workout.

bent rows
3x5@130 (3 diff grips)

pretty intense session. felt good too.

shredder
10-16-2003, 10:33 PM
10/16

bench press
180x4/3/3 PR
200x2 PR!
sweet,had a little trouble locking out
spent alot of my energy on the 200x2 tho


military press
100x5/5/3
80x6(behind the neck)
totaLy spent here,especialy after the bench presses

lying db ext
25x8/8/15
supersetted the last 2 sets with close grip bench 125x5 for fun

flys
2x12@25

db curls
3x10@30

upright rows
80x8/7

bent rows
3x8@130
three diff grips

nice workout overall.

shredder
10-18-2003, 03:58 PM
10/18

bench press
180x5/5/4/3

behind the neck press
3x5@90
these were tough, but a PR none the less

flys
2x15@25

lying db ext
25x12/12/15
last 2 sets supersetted with closegrip bench 125x5 again

db curl
3x12@25

by this time i was super tired and just stopped it here. i kno i got tired becuase of the higher reps i did because im not used to doing over 5 reps like usual.
well ill be adding weight to those exersizes next workout.
by the way if anyone was wondering i usualy just rest about a minute or a little more between work sets.

shredder
10-23-2003, 06:50 PM
Just got over a cold today,did a workout yesterday but lifts were a down a little bit obviosly because my diet was poor and i was tired but its all good.

Monday im gonna start doing a split workout ,heres what i got

mon-chest/tris
tues-back/bis
wed-off
thurs-shoulders
fri-legs
sat-sun- off

its been awhile since ive done a split workout so im excited. im gonna try and eat alot so i can bulk up some hopefully.

on a side note i fooled around with some deadlifts today,havent done them in at least 5 months but heres what i did

170x2
230x2
250x1
280x1
all pretty good, im sure when i start doing these again the strenth should shoot back up to where it was before. previous max was 340 maybe ill hit 405 by febuary.

Alke
10-29-2003, 08:42 PM
cool, your back in the journal bro', where you been hiding?

good luck with the split, hell since I started 3day splits I never did anything else, I grow like crazy on this routine.

so where are the workouts bro?

shredder
10-29-2003, 09:32 PM
hey bro, i put up my new journal on monday. lol ,guess u didnt notice.
heres the link for the new one:
http://wannabebigforums.com/showthread.php?s=&threadid=38749
just did deads/back yesterday,tomorow will be shoulders.
check it out if u want man.