Road to 600 bench

[jtteg_x]

i never done this before so ill give it a shot and try my best to keep this updated. current background stats as of 5/10/07:


Age: 21
Weight: 195lb give or take a pound
Height: 5'7"
Experience: 2 years
Style of training: PR's/powerlifting/getting big
Best bench: 275lb/315lb shirted
Best deadlift: 515lb sumo/475lb conventional
Best squat: 405lb paralell






05-07-2007 - 05-10-2007

monday (legs/lowerback):
-low box squat w/green bands 3 sets of 315lb x5
-conventional deadlifts 315x3, 365x5, 405x6
-rope pull throughs 3x max


tuesday (dedicated bench/tricep):
-2-board press with mini's. 5x5 w/medium grip.
-db bench 3x8
-db flys 3x10
-db pullovers 2x12
-tricep rope exstensions
-cable flys 2x12
-smith shrugs 3x10
-crunches 2x20

[jtteg_x]

5/10/07

thursday (back/bicep):
-underhand bb rows 5x8
-db rows 3x8
-pull ups 3x6
-deadlifts with flexing lats (milos sarcev bbing style) 3x6
-lat pull downs 3x8
-close grip pulley 3x8
-minor ab work and few curl sets


i know my workout seems much longer than others, but my body responds to it well and has been working for me for 2 years.

[jtteg_x]

saturday 5/13/07

shoulders:
-bb overhead press 3x6
-db raises (rear/side/front) 3x12
-upright rows 2x8
-cable pulley cross-overs 3x10



monday: i may attempt a +20lb pr on squat (wish me luck!)





edit: saturday is the 12th

[jtteg_x]

monday 5/14/07

lowerbody:
-squats: worked up to a 1rm *+20lb PR!*
-sumo deadlifts: worked up to 2rm (felt lowerback strain after this)
-lightweight front squats 3x6
-abductor/adductor machine 2x15
-calf raises 3x12


2 weeks ago i pulled my left quad doing bb lunges. i tried doing no weight lunges and still feel very light pain in left quad. hence the reason why i wont be doing lunges till then.

[jtteg_x]

tuesday 5/15/07

chest: felt like complete crap. i ate one meal that day so that could've been a factor.
flat bench: worked up to 1rm and finished with 225lbx5
decline bench: 3x8
incline bench: 2x6
chest press machine: 2x15

[jtteg_x]

wednesday: 5/16/07.
weighed in at 192lb suprisingly

[North]

Nice stuff, I like your dead and squat numbers, I wish mine were up there.

[jtteg_x]

thanks, you'll be up there eventually.




Saturday 5/19/07
weighed in at 193lb in the morning, took a fat dump and weighed at 191.5lb


chest/arms:
-bb bench 5x6
-cg bench 3x7
-skullcrushers 3x8
-db flys/db bench/dips (2 sets of warm up using lightweight)
-weighed push-ups
-pull ups 3x max
-bicep low pulley 3x10

i orginally planned to do lowerbody but my hips were giving out too quick and called it a day.

[jtteg_x]

5/21/07

Legs:
-Squats 4x3 then 1rm on 5th set
-sumo deadlifts 3x3 (lightweight). lowerback/hamstring in pain so i stopped
-knee extensions 3x12
-calve raises
-minor ab work

[jtteg_x]

5/23/07

accessory/lightweight: just went to the gym to dick around basically and motivate a friend. oh yeah, and prey in the squat rack to piss off people like you (LOL i joke).
-medium grip bench press 3x5
-bicep curl
-leg press
-pull ups
-shoulder raises all around
-calves
-abs


no serious effort, just being another useless body in the gym today.

[jtteg_x]

5/24/07

Thursday: bench/upper back/shoulders
-green band bench 3x5 *medium grip*
-bench press 3x3
-db rows 3x8
-rear delt raises 2x8
-alternate front delt raises 2x18
-upright rows 2x8
-db shrug, smith shrug and power shrugs

[jtteg_x]

5/26/07
Saturday: lowerbody

-low box squats 3 sets (reps: 6,5,3)
-bb lunges 3 sets (12,8,6)
-pull-throughs 3x12
-leg press 3 sets (8,4,2)
-lightweight goodmornings
-knee extensions 2x12
-lightweight generic GHR

[jtteg_x]

5/29/07
Tuesday: upperbody

-weighted dips 3x7
-bench 3x5
-shirted bench, 3 sets working up to 1rm, no PR (used most energy on reg bench/dips?)
-3" board press 3x3
-push press 3x6
-1 arm db press 2x6 (each arm)
-db bench 2x8
-low pulley curls 3x10
-pullups 3x5
-then dicked around with minor machine work

[Chris Rodgers]

Hey man,

Why don't you start posting all the numbers from your workouts? Some of us would like to see the numbers you are throwing around and how you are progressing.

From the little I've seen, we seem to be very close in strength on some of those lifts.

What type of equipment do you lift in?

[jtteg_x]

ill start doing that then. im using a regular fit titan f6 and have a metal IPF squat suit comming soon.

[jtteg_x]

5/31/07
Thurs: lowerbody/accessory

-Squat:
135lbx5
185lbx5
225lbx5
275lbx3
315lbx3
335lbx1
365lbx1
385lbx1
405lbx1
425lbx1
445lbx1 *20LB PR* (i had a 3 second pause at the middle half of the movement. right above the paralell line. will medium box squats help me here?)

-conventional deadlift:
135lbx5
225lbx3
315lbx3
365lbx2
405lbx2
455lbx1

db hammer curl:s 30lb 3x20 (alternate)
smith shrugs: 180lbx8, 270lbx8, 270lbx8 (how much does the smith bar weigh?)
seated 1 arm machine rows: 3x16 (alternate)
GM's off pins: 95lbx5, 135lbx5 (lightweight/form check)
CG seated cable pulley rows: 130lb 3x10



after my last deadlift set, my lowerback went in pain. specifically the left hand area nearby my left love handle. i think it might be due to overtraining my back, needing 1-2 week rest, and/or something is wrong. ill be visiting a doc if it doesnt feel better within 48hrs. ill be taking a 7 day vacation from lifting since i havent had one in couple months. so i wont be posting in my log cause talking about cardio and ab work is lame. plus, finals is comming up so i got more time to study =D

[jtteg_x]

ok i lied and couldnt wait the last 2 days of the break. i read an article by lee priest where he said he wasnt a firm believer in taking long periods of time off from lifting but took days off when his body felt like it. which makes sense to some exempt.


6/5/07: chest/triceps
-dips; warmup with bw. 45lb+bw x6 (3 sets)
-bench; warm up, 135lbx8, 155lbx5, 185lbx5, 205lbx5, 225lbx3
-board presses; [3" board - 225lbx5/4.5" board - 275lbx4]
-cable pull downs 2x8
-2 sets of crunches

[Clifford Gillmore]

Nice PR! I did some high box stuff the other week, and I ended up sqautting what I high boxed - I dunno what the story was, but it was a 40lbs PR.

Good work in here.

[jtteg_x]

^nice. do u usually sit on the box for a split sec or just tap it with your arse?

[Clifford Gillmore]

Sit back while keeping everything tight, sometimes over a second on the box.

[jtteg_x]

6/7/07
Thurs: lowerbody

warmed up with ellipitcal(sp) for 3min.
-squats: 135lbx8, 135lbx5, 135lbx5, [warmup complete] 225lbx3, 275lbx3, 315lbx3, 335lbx3, 365lbx3, 385lbx2, 405lbx1, 365lbx5
-SLDLs: 135lbx8, 135lbx8
-GMs: bar x12, 95lbx8, [warm up complete] 135lbx6, 135lbx6, 185lbx4
-45 degree leg press: 3x5

[jtteg_x]

6/9/07
saturday: bicep/tricep. havent had a big arm day in a long time

-bb curl 3x8 (wrist starts to hurt when i go heavier for some reason)
-decline skullcrushers 3x8
-tricep kickbacks 3x8 (each arm)
-seated db curl 3x8
-db hammer curl 2x16 (alternate)
-tricep pulley extensions 3x8
-bicep low pulley 3x8

[jtteg_x]

6/11/07
Monday: lowerbody

tried my new squat suit but didnt work out cause i didnt put it on "properly". found out i had to pull it up my crotch as high as it gets. ill give it a go next time.

-squats: warmup, 275lbx3, 275lbx3, 315lbx3, 315lbx5, 365lbx5, 365lbx7
-bb lunges [alternate]: bar x10, 95lbx10, 135lbx8, 155lbx6, 185lbx6, 225lbx6
-pin pulls [slightly above knee height]: warmup, 275lbx5, 315lbx5, 365lbx5, 405lbx5, 455lbx5, 495lbx5
-1 arm seated rows [alternate]: 2x16
-low pulley cable pull-throughs: 3x12

[jtteg_x]

6/12/07
Chest/Shoulders/Upper Lats:

-db bench: warmup, 65lbx8, 75lbx8, 80lbx6
-bench [milos sarcev bb style]: 95lbx12, 135lbx8, 155lbx8, 185lbx8, 185lbx7
-bb upright rows: 50lbx10, 70lbx8, 90lbx8, 100lbx8
-db incline bench: 2x8
-military press: barx10, 95lbx8, 105lbx6, 135lbx3, 135lbx3
-db front raises [alternate]: 25lbx18, 30lbx18, 30lbx18
-machine t-bar rows: 3x8
-bb shrugs: 185lbx8, 225lbx8, 225lbx8
-smith shrugs: 3x8
-pull ups [neutral grip]: bw x6, bw x10

[jtteg_x]

6/14/07
Thurs: DE lowerbody

box squat w/green bands: 135lbx5, 225lbx5, 275lbx5, 315lbx8, 365lbx5, 405lbx7, 405lbx5. medium box places me 80 degrees when sat.
front squats: 135lbx8, 185lbx6, 225lbx4
bb calve raises: 3x10
smith calf raises: 3x12
seated bicep machine: 3x8
crunches: 3x21