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



dxiw
07-23-2004, 08:11 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.

diet:

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.

workouts:

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...

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

BigNic
07-23-2004, 08:14 PM
looking good bro, 405 would be very impressive

dxiw
07-23-2004, 08:24 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..

ryuage
07-23-2004, 08:58 PM
say waht

dxiw
07-23-2004, 09:10 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??

ryuage
07-23-2004, 09:23 PM
i was talking about no2... why waste your money on that stuff :0

dxiw
07-23-2004, 09:53 PM
it gave me decent results

JTyrell710
07-23-2004, 09:59 PM
how many times a week do you do benchwork?

Scott S
07-23-2004, 10:44 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.

dxiw
07-23-2004, 11:27 PM
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..

dxiw
07-24-2004, 02:34 PM
diet:

bout 50/150/110 so far...

workout:

none today

peace..will update later

Fart Barker
07-24-2004, 02:36 PM
good luck

Deathwish
07-26-2004, 09:07 PM
6/26/04

WEEK 1
DAY 1

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

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

cardio:
none

supps:
-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...

debussy
08-02-2004, 07:28 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, 09:01 PM
All I wanna know is how you are lifting so much weight at 16?

How Long have you been training?


got any pics?

BrLifter
08-18-2004, 11:55 PM
is this journal over? i'm wondering if you got your strength from football training or powerlifting