View Full Version : The six week quest to a 405 bench press

07-23-2004, 09:11 PM
Hey everyone, its me again. You can see my closing comments in my cutting journal "road to 6 % bodyfat". I finished my 6 weeks cutting cycle and am now entering my 6 weeks strength training cycle. Using the UD2.0 diet I dropped from 16% bodyfat to approximately 9%. In this strength cycle I am hoping to increase my bench to near 405 (currently around 315). I will be encorporating powerlifting style training with board presses, chains, bands and rack lockouts for the bench. This journal will focus more on my workouts than my diet, I am planning to eat around maintenance calories for my diet and will post my general diet and supplementation without specifics.


3000kcal 100g Fat 325g Carbohydrate 200g Protein

the fat intake is 30% of total calories which should help keep essential hormones like testosterone high which will help me with the training.


will be one or two days a week and very intense style powerlifting.

Week 1: 4board: work my way up to 1rm by doing triples (warmups) and than heavier singles up to a 1rm . RawSets: 2 sets of 10-6 reps . Lockouts: find 1rm, take estimated 1rm raw flat, and find my 1rm on lockouts with that.... assistance work: backmachine: x8 x5 x3 x1 x8 TricepPulldowns: x10 x8 x6 (just get blood flow, nothing to grow) Biceps: x8 x5 x3 x1 x8

Week 2: 3board: find 1rm. Rawsets: 2 sets between 10-6 (mix it up each week) Lockouts: find 1rm take raw 1rm find 1rm for lockouts take 70% of my 1rm for raw and find maximum reps for that ShoulderShrugs: x8 x5 x3 x1 x8 Triceps: x10 x8 x6 (blood flow) Deltoids: x8 x5 x3 x1 x8

Week 3: 2board: find 1rm. RawSets: 2 sets of between 10-6 lockouts: find 5rm 3rm 1rm 8rm assistance work: Traps: x8 x6 x4 Biceps: x8 x6 x4 Deltoids: x8 x6 x4 Back: x8 x6 x4

week 4 - 6 will come later...

multivitamin, fish oil, glutamine (whats left in the bag), NO (arginine), vitamin c and e, grapeseed extract..

07-23-2004, 09:14 PM
looking good bro, 405 would be very impressive

07-23-2004, 09:24 PM
Thanks I just built some 2,3 and 4 boards for the board presses. I might also buy a new bench shirt through monster muscle, I have to take a look at them in more detail though. I also need to buy some new NO2..

07-23-2004, 09:58 PM
say waht

07-23-2004, 10:10 PM
ryuage: Search board bench press on any powerlifting site or just google, then you'll see what I'm talking about.

journal update:

I just bought the Now Foods AAKG which is just 3.5g straight arginine-alpha-keto-glutarate (NO2 crap). I paid only 25$ for the 180 tablets, when I did NO2 by MRI I paid 80$ for the same stuff. I don't think its worth to pay more than triple for stupid Physer3 delivery BS and the same stuff. I will be taking 2 servings a day which is 7 grams. I take the NO2 for two reasons, first that it helped me increase strength in the past and two that it helps endurance which I need for my army physical fitness test (the running part). I hope this stuff works as well as the NO2 by MRI. Any comments on this Now Foods stuff??

07-23-2004, 10:23 PM
i was talking about no2... why waste your money on that stuff :0

07-23-2004, 10:53 PM
it gave me decent results

07-23-2004, 10:59 PM
how many times a week do you do benchwork?

Scott S
07-23-2004, 11:44 PM
Grats on making it to 9%. Don't forget to eat plenty during your "strength phase" -- that may be where you gain the most muscle.

07-24-2004, 12:27 AM
once a week, the above workout I posted will **** you up so badly you won't want to see the bench for another week..but who knows..being the weight addicted person I am I might do it a couple times a week... and I'm gonnna eat maintenance atleast at the beginning making sure I get enuff protein while muscle would be great to add, I don't want to add much fat. I'm gonna start at 3000kcal and watch the progress, if I deem it neeccessary I'll bump it 50 carbs and 25 protein to 3300kcal and so on..

07-24-2004, 03:34 PM

bout 50/150/110 so far...


none today

peace..will update later

Fart Barker
07-24-2004, 03:36 PM
good luck

07-26-2004, 10:07 PM


pretty clean, healthy fats.... 80 fat / 300 carb / 150 protein

had no time and no spotter..did two quick sets
Board Presses - 5 Board - 280x3,300x1


-7g AAKG (NO producer)
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg
-6g Fish Oil

received my NO today.. yay!

this is dxiw, I'm at my friends house...

08-02-2004, 08:28 PM
hey man. when you say you want to bench 405, that means shirted and not raw, right? if you increase your bench 90 pounds in 6 weeks a lot of people gonna be harrassing you for the secret hehehe... any how, good luck with your goals.

Mic Soloist
08-14-2004, 10:01 PM
All I wanna know is how you are lifting so much weight at 16?

How Long have you been training?

got any pics?

08-19-2004, 12:55 AM
is this journal over? i'm wondering if you got your strength from football training or powerlifting