Road to 600 bench

[jtteg_x]

11/10/07

Squat/Bench:
Squat: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx1.5, 405lbx1
Speed Squat: 225lbx3 (5 sets)
Smith Bench: 135lbx8, 225lbx8 (2 sets)
BB CG Bench: 135lbx5, 225lbx8 (3 sets)
Pushdowns: stack x15 (3 sets)



*note: havent squatted in long time! got a funny feeling with my left inner thigh after the 405. belt + wraps used*

[jtteg_x]

11/13/07

Deadlift:
SLDL: 135lbx5, 225lbx5, 315lbx5 (3 sets)
Chin-ups: 3x max (6-8 range)
DB Rows (each arm): 30lbx8 (warmup), 70lbx5, 100lbx5, 110lbx5
Seated high row: 2x6
lat pull down (med grip): 2x6
medicine ball sit-ups: 2x20



*note: lowerbody still sore from saturday! went light today*

[jtteg_x]

11/15/07

Squat:
warmup: bar x10, 135lbx5, 225lbx3, 275lbx3
Squat: 315lbx3, 365lbx3, 385lbx2, 400lbx3, 405lbx3
sumo power shrugs: 135lbx12, 225lbx8, 315lbx8 (3 sets)
bb curl: 40lbx8, 60lbx8, 60lbx8
1-arm cable curl: 2x8

[jtteg_x]

11/20/07 Tuesday

Deadlift:
rack pulls: 135lbx5, 225lbx5, 315lbx5, 405lbx3
+blue bands: 510lbx5, 570lbx3, 600lbx3, 630lbx2 (band weight included)
seated overhead rows: 3x8


*note: breaking in new suit (figured it was too loose. will be sending in for 1 size smaller)*

[TommyBoy]

Damn, huge pulls bro.

[jtteg_x]

thanks.


11/22/07 Thursday

played football. i count it as HIT cardio. my legs took a beating.

[jtteg_x]

11/25/07 SUNDAY


DE Chest/Shoulders:
raw bench: 95lbx8, 155lbx8, 185lbx5, 225lbx5, 245lbx3, 255lbx2
rear lateral raise: 3x16
front lateral raise: 3x16
db bench: 40lbx8, 55lbx8, 70lbx8
lat pull down: 3x8
pec deck flys: 2x8, 1x5


*note: usually dont lift SUNDAY but needed to catch up with upper split*

[jtteg_x]

11/27/07 Tuesday

DE Deadlift:
sumo raw: 135lbx10, 225lbx5, 315lbx5 (3 sets)
bb rows (sumo): 135lbx10, 185lbx8, 225lbx5


*note: lowerback felt stiff, had to take it easy*

[jtteg_x]

11/29/07 Thursday

Squat/Accessory:
belt/wraps: 135lbx8, 225lbx5, 315lbx3, 365lbx3, 405lbx3, 415lbx3, 415lbx1
sumo smith shrugs: worked up to 5pps x8 reps (5 sets)
bb calf raises: 135lbx15, 225lbx12 (2 sets)
leg extensions: 2x8
db curl (alternate): 30lbx16, 32.5lbx16 (2 sets)
low pulley curl: 2x8
roman chair leg raises: 3x15
medicine ball situps: 3x15


*note: lowerback feeling better. need to work abs and bottom half of squat*

[jtteg_x]

11/30/07 Friday

ME Bench:
raw: 135lbx8, 185lbx5, 225lbx5
shirt/2-board: 275lbx3, 315lbx3, 350lbx2, 370lbx1, 390lbx1 *PR*, 400lbx0
Decline Bench: 135lbx5, 225lbx5 (3 sets)
Sumo bb rows: 135lbx8, 185lbx8 (2 sets)
seated high cable rows: 3x8


*note: 400 flew toward my head...triceps lacking?*

[jtteg_x]

12/4/07 Tuesday


Deadlift:
raw: 135lbx5, 185lbx5, 225lbx5, 315lbx3
suit+chain weight: 400lbx3, 450lbx4, 465lbx2, 535lbx3, 560lbx0 *vid below*


http://www.youtube.com/watch?v=QjiBk-IpPTM
aftermath: http://i4.tinypic.com/6u9z1i8.jpg



*note: weighed in @ 206lb wearing 46 metal king deadlift suit. lost grip on last set. lowerback in pain along with left trap/shoulder 535 for 3 flew but I was suffering from the tightness of the suit *

[jtteg_x]

11/6/07 Thursday

DE Bench/Assistance:
Speed Bench w/mini bands: warmup, 160lbx5 (5 sets) *band weight not included*
3-board: 225lbx5, 275lbx3, 295lbx2
Weighted Dips: bw+45lbx8, bw+90lbx5
Decline Skullcrushers: 65lbx8, 65lbx8, 70lbx5
CSR: 2 plates x8, 3 plates x8 (2 sets)
Lat Pull Downs (paralell grip): 3x8




still recovering from lowerback/shoulder pain

[jtteg_x]

11/7/07 Friday


DE Squat:
raw box squat +avg. bands: 135lbx5, 225lbx5, 315lbx3 (2 sets)
laying calf raises: 2x18
seated leg extensions: 3x12
bb curl: 45lbx8, 60lbx8, 60lbx8
bb reverse wrist curl: 2x20
bb wrist curl: 3x20
low pulley cable curl: 2x8
hammer curl (alt): 35lbx14, 32.5lbx16
crunches: 1x50, 1x40, 1x30



*note: did only 2 sets due to left trap/shoulder aching*

[jtteg_x]

11/10/07 Monday

DE Bench:
raw warmup: 135lbx5, 185lbx5, 225lbx5
1-board: 245lbx3
3-board: 275lbx3, 295lbx3
4-board: 315lbx2
floor press: 225lbx5, 255lbx3, 255lbx4
seated db press: 50lbx8, 65lbx8, 70lbx8
standing db rows: 50lbx8, 70lbx8, 80lbx8
face pull downs: 3x8
seated dip machine: 3x12

[TommyBoy]

sick f'n work bro. always top notch.

[jtteg_x]

thanks again TommyBoy.


12/11/07 Tuesday

ME Squat/DE Deadlift:
belt+wraps: 135lbx5, 225lbx5, 275lbx5, 315lbx3, 365lbx3, 405lbx3, 455lbx1, 315lbx11
raw speed pulls (sumo): 225lbx5 (5 sets)
seated curl machine: 3x8



*note: having hard time breaking paralell*

[jtteg_x]

12/15/07 Saturday

ME Bench:
raw warmup: 135lbx8, 185lbx5, 225lbx3
shirt warmup: 275lbx3
3-board: 315lbx3
2-board: 340lbx2, 355lbx2
rack lockouts: 225lbx5, 315lbx5, 365lbx4, 405lbx3
push-ups w/mini monsters: +45lb 1x10

[Stumprrp]

always strong man, how wide is your squat for not breaking parallel? you might even benefit from going in a little.

[jtteg_x]

i went little wider than shoulder width (my usual stance). im still working on getting wider. also used a different technique im still working on as well.

[jtteg_x]

12/17/07 Monday


Deadlift/Back:
reverse avg bands: 135lbx5, 225lbx5, 315lbx5, 405lbx5
w/suit: 455lbx3, 495lbx3, 545lbx3, 585lbx2
seated rows: 3x8
lat pull downs: 3x8
CSR: 3x8
2 sets of crunches & straight leg raises

video of 585x2: first rep was cut off http://www.youtube.com/watch?v=u37tdemWpwk
also have the 545 for 3 on my video list. youtube is under construction atm

[jtteg_x]

12/18/07 Tuesday

Bench Assist/Arms:
Speed Bench w/double mini's: 140lbx5 (5 sets)
CG Bench: 135lbx5, 185lbx5, 225lbx5
seated pec dec flys (machine): 3x6
seated OH tri extensions (machine): 3x8
face pull downs: 3x8
db curl/hammer curl: 2x8
low pulley curl: 3x8
seated dips (machine): 3x12

[jtteg_x]

12/20/07 Thursday

DE Squat/Shoulders:
raw box squat w/green + mini's: bar x8, 135lbx5, 225lbx3, 275lbx3, 295lbx4, 295lbx5
calf raises: 135lbx12 (3 sets)
leg extensions: 3x12
leg curls: 3x12
bb upright rows: 50lbx8, 70lbx8, 90lbx8
db lat raise (side): 25lbx8 (3 sets)
cable crossovers: 3x10
seated smith OH press: 1x10, 1x6, 1x5
db shrugs: warmup, 110lbx8, 120lbx8, 110lbx8
farmers walk: 120lb DB's x1 walk till grip failure



*lower back still sore/recovering*

[jtteg_x]

12/22/07 Saturday

Bench
raw warmup: bar x8, 135lbx5, 185lbx5, 225lbx5
shirt warmup: 315lbx5
2-board +chains: 295lbx3, 335lbx3
...1-board: 340lbx2, 350lbx2, 365lbx1 (tried to touch on this set but got down to 1-board range only)
CG 3-board: 275lbx6, 285lbx5, 295lbx5
pushdowns: 3x12, 1x8
seated chest press machine: 3x8
lat pull downs (wide): 3x8
standing cable flys: 3x12




*note: chain weight included in sets (about 50lbs). bar is moving fast thanks to speed bench*

[jtteg_x]

12/24/07 Monday

Assistance:
rack pull warmup: 135lbx8, 225lbx5
db rows: 80lbx8, 90lbx10, 80lbx12
machine OH rows: 3x8
seated paralell rows: 3x12
bb upright rows: 45lbx8, 65lbx8, 85lbx8
wide lat pull downs: 3x8
chin ups: 3x6-8 (max)
low pulley 1 arm curl: 3x8 (alternate)
e-z curl: 60lbx8, 70lbx8
reverse wrist curls: 30lbx15-20 (3 sets)
low pulley cable curl (straight bar): 3x10


*note: lowerback/glute was in pain after trying 315lb rack pull...not fully recovered from squats maybe? hopefully its not permanent*

[jtteg_x]

Tuesday 1/1/07
Squat/Shoulders:
warmup: 135lbx5, 225lbx5
box: 275lbx3, 315lbx3 (3 sets)
side lat raise: 3x8
db press: 3x8
db shrugs: 3x8






Saturday 1/5/07

Bench:
raw warmup: 135lbx8, 185lbx5, 225lbx5
shirt warmup: 315lbx5
green bands (75lb tension included): 275lbx5, 305lbx3, 350lbx3, 380lbx3, 405lbx2 *PR*
floor press: 135lbx5, 225lbx5, 245lbx5, 255lbx5
dips: 3x12
lat pull down: 3x8
hammer incline press: 3x12
calf raise: 3x15


*note: couldnt remember tuesdays full workout nor the weight. server was down for awhile. my lowerback is still recovering and I may need to get some x-rays done. i really hope its not permanent*