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Thread: Road to Double-Bodyweight Bench

  1. #76
    Senior Member littleman19's Avatar
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    Thursday- Legs

    Hack Squat Machine

    135x12
    225x10
    315x8
    405x5

    Drop Set:
    495x3
    405x20
    315x20
    225x20 (rapid fire....had to lay down for a bit to catch my breath)

    Leg Curls

    160x15
    160x15
    160x15

    Leg Extensions

    240x20
    240x20
    240x20

    Ab Stuff
    Last edited by littleman19; 05-15-2008 at 05:07 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  2. #77
    moar nao fooz's Avatar
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    your a strong lil' dude. good work brotha.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  3. #78
    Senior Member littleman19's Avatar
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    Thanks fooz

    Saturday- ME Bench

    Bench


    45x20
    95x5
    135x3
    165x3
    195x1

    Put on F6

    2-Board

    225x1
    245x1
    1-Board
    265x1
    Full/No Boards-1 Sec Pause
    280x1- (wow haven't paused in a while, really hard- very slow rep)

    Shirt off

    2 board
    225x2
    245x1
    265xmiss (nope haha)
    no boards- feet on the bench
    155x16

    DB Rolling Extensions w/ mini-bands

    60sx10
    60sx10
    60sx10 drop set into no mini-bands 60sx8

    Weighted Dips-

    bw+110x3
    bw+110x3

    Tricep Pushdowns
    Last edited by littleman19; 05-17-2008 at 02:14 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  4. #79
    Senior Member littleman19's Avatar
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    So its been a stressful weekend for me. went to a keg party with some friends saturday night and right after i left around 1:00am, one of my close friends who's only 20 years old passed out and was rushed to the hospital. they didn't know what went wrong, but they said it wasn't due to the alcohal seeing as his alcohal blood level was very low and nobody saw him drink more than a cup at the party. they found fluid in his lungs meaning it was something building up over time. one of his kidney's failed while under critical care which might have caused him to go brain dead. i've been back and forth between the hospital and haven't been in the most stable mental state. found out today he wasn't going to make it, cried a good while and then went to the gym to get some anger out.

    Monday- Back

    Deadlift (belt)


    135x6
    225x3
    295x1
    335x1
    375x1
    405x1 (PR raw +30)

    Video


    http://www.youtube.com/watch?v=EPnb0HfrmL8

    Chest Supported Rows

    180x8
    180x8
    180x8

    Close-Grip Pulldowns suppersetted with H-Rolls

    160x10 / 25sx15
    180x10 / 25sx15
    180x13 / 20sx20

    High-Shrugs (long pause squeezing at top)

    75sx12
    75sx12
    75sx12
    Last edited by littleman19; 05-19-2008 at 04:09 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  5. #80
    Senior Member littleman19's Avatar
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    Tuesday-Repition Bench

    Bench

    45x20
    95x5
    135x5
    155x3
    165x19 (PR for reps)

    JM Presses (short rests)

    115x10
    125x10
    125x10

    DB Incline Bench

    55sx8 (woah didn't rest enough for this set- took an extra 2 min break after)
    55sx15

    DB Decline Bench

    70sx15

    DB Bench

    70sx16

    DB Pullovers

    85x8
    85x8

    Circuit -No rest- 3 sets
    Bicep Curl:70x15
    Tricep Pusdown: 75x10
    Cable Cross over: 25sx15
    Last edited by littleman19; 05-20-2008 at 06:30 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  6. #81
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    I'm sorry to hear about your friend. That's tough stuff. Good luck getting through it and nice work in the gym.

  7. #82
    Senior Member littleman19's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    I'm sorry to hear about your friend. That's tough stuff. Good luck getting through it and nice work in the gym.
    thanks man, this week has been rough
    Last edited by littleman19; 05-21-2008 at 02:42 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  8. #83
    Senior Member littleman19's Avatar
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    Wednesday-Shoulders and Back

    Clean and Jerk (haven't done these full ROM since I hurt my back)

    60x3
    90x3
    115x3
    135x1
    155x1
    185x1 (easy)
    205xmiss (I got under the bar, but it slipped out of my hands on the "catch")
    205xmiss (tried drying my hands off with my shirt which wasn't very dry- same thing happened...stupid commerical gyms, no chalk )

    Alternating DB Arnold Press (reps per arm)

    45sx12
    55sx12
    60sx12

    Super Pullovers (sat at a 90*degree angle, a ***** load hard and a much better burn)

    60x12
    70x12
    70x12
    70x12

    RC Stuff

    i was planning on doing more after the super pullovers, but those managed to kill me all by themselves...loved them
    Last edited by littleman19; 05-21-2008 at 05:58 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  9. #84
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    Nice work, man! I keep forgetting about the super pullovers. I need to give them a try.

  10. #85
    moar nao fooz's Avatar
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    Don't worry about the clean and jerk man, it'll come. Your definately strong for a skinny dude, keep it up!!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  11. #86
    Senior Member littleman19's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    Nice work, man! I keep forgetting about the super pullovers. I need to give them a try.
    thanks man, ya those super pullovers are beast. your arms just want to fall off afterwords haha

    Quote Originally Posted by fooz View Post
    Don't worry about the clean and jerk man, it'll come. Your definately strong for a skinny dude, keep it up!!
    thanks fooz, being short has it upside


    Friday- ME Bench

    Reverse-Monster-mini Bench (used a squat rack and doubled bands around another bar 5 pins up)

    135x5
    185x5
    225x3
    255x1
    285x1
    305x1
    325x1 (i guess this is a PR since its my first time doing these haha, very fun)
    335xmiss at lockout (damn this was heavy at the top haha)

    Bench

    205x1
    215x1
    225x1
    230x1 (tied PR)
    235xmiss (eeh didn't get good leg drive)

    JM Presses

    95x12
    115x12
    135x9

    Tate Presses

    45sx12
    55sx10
    55sx9

    DB Bench

    75sx13

    BTW I'm leaving Sunday to India for month to go help out at an Orphanage. Obviously, I won't have access to any weights besides maybe using the kids as dumbells i'm planning on training with my mini and monster-mini bands and doing a lot of bodyweight stuff. hopefully i won't loose any strength. i planning on taking the last week off for my rest week and then hitting up the shirted bench when i get back.
    Last edited by littleman19; 05-23-2008 at 08:11 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  12. #87
    Senior Member littleman19's Avatar
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    Woke up at 7:15 this morning and had to leave by 8:45 to my cousins graduation 2 hours away. i knew i'd get back late tonight and the gym would be closed so i wouldn't be able to work out. so i chugged a protein and dextrose shake and went to the gym 20 min later to get in a quick workout. not a good idea

    Saturday- Back/Legs

    Deadlift

    135x5
    225x3
    305x1
    355x1 (wasn't feeling well so i didn't go up higher)

    Chest Supported Row

    225x8
    230x8
    230x8

    Hack Squat Machine

    225x10
    315x5

    Drop Set:
    405x20
    315x20
    275x20

    ......walked outside a puked sugary protein in some bushes, but hey, at least i got some work in before india.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  13. #88
    Senior Member littleman19's Avatar
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    wooh its been a while. went to India for 4 weeks to do volunteer work, got home for 2 days and left to orange beach for 3 days then left the next day for a forum on medicine for 10 days, got back and had a 3 days conference from 8:00am to 10:30pm ever day. i found a ****ty ass "gym" in one city in India, but i was only there for a day so that was the only time i lifted in india. in india, we got chicken twice a week and that was the only meat we got the entire trip. so i was goign through 6-8 scoops of nitrean powder a day to get in my protein. good thing i brought 2 full tubs of it with me. when i got back, i got sick because of the diet change so i didn't lift until i got to the hotel in orange beach and it was just a basic fitness center with lat row and lat pulldown machines. in atlanta i found time to lift once, and since i've been back, i've only been to the gym about 3-4 times because of the conference. my weight was down to 140lb, about 8lb from the beginning of the summer so my strength has suffered a bit. my raw bench maxed out at 215lb, 15lb less than what i was doing before i left. i've been stuffing my face for the past 5 days, going to bed weighing about 153lb and waking up to 147lb. i'm sure most of the weight gain is just from my body's failure to digest all the food i'm consuming quickly enough because there's no way i gained 7lb in 5 days, but i'm trying hard to get my weight back up. another thing, i got the urge to start squatting again when i saw a guy in the gym squat 405x5. i gave it a whirl last wednesday, worked up to double bodyweight and my back held up fine. i'm being extra cautious to maintain good form and keep my back arched throughout the whole lift so i've widened my stance a bit to help out with that. i plan on fitting in DE and ME lower days in now on a regular basis, but i'm going to do it completely RAW with no belt in order to make sure i know when and if my back is starting to tweak. i don't feel like posting any of the past workouts this week, so i'm just goign to start back up again w/ todays.

    ME Lower

    Squat (wide-stance, no belt, just below parallel)

    95x5
    135x3
    185x3
    225x3
    265x1
    295x1
    315x1 (not too bad considering i haven't been squating in over a year)

    Rack-Pull (belt, 2-3in below knees)

    225x3
    315x2
    365x1
    415x1
    465x1 (PR +10, haven't gone too heavy on these in a while so its not a big PR or anything)

    DB Holds

    125sx30seconds

    DB High-Shrugs

    75sx15
    75sx15
    75sx15

    done**Good Workout and fun!
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  14. #89
    Senior Member littleman19's Avatar
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    so my new weekly routine is going to look something like this:

    Sunday: Back and Shoulders
    Monday: ME Lower
    Tuesday: DE Bench
    Wednesday: Back and Shoulders
    Thursday: off
    Friday: DE Lower
    Saturday: ME Bench
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  15. #90
    Senior Member littleman19's Avatar
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    Tuesday- DE Bench

    Bench w/ mini bands (3 grips)

    45x20
    95x5
    115x3
    115x3
    115x3
    115x3
    115x3
    115x3
    115x3
    115x3
    115x3

    gahhh my close-grip speed is absolute ****, but my comp and wide grip are good.

    Incline DB Bench

    45sx8
    55sx8
    60sx13

    Kaz Press


    135x8
    135x8
    135x8

    Standing Alternating DB Military Press

    50sx18 (total reps)

    Extra Tricep work and Rotator Cuff stuff
    Last edited by littleman19; 07-15-2008 at 03:12 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  16. #91
    Senior Member littleman19's Avatar
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    Wednesday- Back and Bi

    Standing DB Rows

    45sx12
    55sx12
    60sx12
    60sx12
    65sx10
    65sx10

    Seated Row

    120x10
    120x10
    120x10

    1-arm assisted chin up (used assisted dip/chin machine

    left+40lb x2
    right+40lb x2

    Circuit-3 rounds, No Rest (didn't really count all the reps so i just estimated

    H-rolls: 30sx10 / 25sx10 / 20sxfailure
    Lateral Raises: 25sx12 / 20sx12 / 20sxfailure
    Frontal Plate Raises: 45x15 / 45x15 / 45xfailure
    Barbell Curl: 70x5 / 50x10 / 40xfailure

    i looked like a bodybuilder after completing the circuit
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  17. #92
    Senior Member littleman19's Avatar
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    Thursday DE Lower

    first time doing DE squat before so i played around a lot with the tension in the bands. the squat rack i used is new and nicely designed with a hook at the top and 3 consecutive hooks at the bottom for band work which is sweet.

    Box Squat ~3in below parallel (monster mini band wrapped 2 times around hooks and mini band wrapped 2 times around)

    45x5
    95x2
    135x2
    165x2

    (wrapped mini band 1 more time around)

    170x2 x 8

    (monster mini 1 more time around and mini band 1 more time around)

    170x1
    180x1

    (monster mini 1 more times around and mini band 1 more time around
    total: monster mini: 4 times around & mini: 5 times around, i think they would have busted if i tired any more)

    180x1
    190x1 (****load of tension)

    Cable Pullthroughs (arched back, very explosive)

    70x5
    80x5
    95x3
    95x3
    95x3

    Hyperextensions (arms extended, pause & hard squeeze at top)


    25lbx15
    25lbx15
    bwx20

    Ab work


    great workout!! loved the box squats with bands, fun stuff
    Last edited by littleman19; 07-17-2008 at 12:32 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  18. #93
    Senior Member littleman19's Avatar
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    Saturday-ME Bench

    Bench

    45x10
    95x5
    135x5
    155x3
    185x1

    Put on F6 (its been a while)

    1-Board


    215x1
    235x1

    No Boards

    245x1
    260x1 (hard as hell)

    gahhh my strength is down a **** load. my workout buddy who helps me out when i put on the shirt told me my form has gotten bad and my left arm was always an inch or so above my right arm and my right arm wasn't locking out all the way. i couldn't tell, but he said it was bad, so i'm going to really spend some time working on my form this week and see how things go.

    DB Floor Press

    75x8
    80x6

    Clean and Jerk


    135x1
    155x1
    170x1
    185x1

    Band Pushups (messing around with these, we hooked 2 mini bands and 2 monster mini bands across the base of a power rack about 3in off the floor. then had our partner lift them up so the other could get under)

    x8
    x7

    Rolling Tricep Extension

    50x20
    50x20
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  19. #94
    Senior Member littleman19's Avatar
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    Monday- ME lower and Back

    Reverse Band Deadlift (w/ belt- monster mini and mini bands attached about 7 ft above weight, about 60-70lb help at the bottom and 20-30lb at the top)

    135x6
    225x3
    315x1
    365x1
    405x1
    455x1 (damn this felt good)
    475xmiss (haha heavy as hell)

    1-Arm DB rows

    85x8/85x8
    95x8/95x8
    100x8/100x8
    105x8/105x8

    Standing DB rows with palms up

    45sx20
    55sx15
    60sx12 (turned weights vertically half way through and started squeezing the traped at the top, so kind of like a row into a high-shrug)

    Assisted 1-arm Pullups (using assisted chin-up/dip machine)

    -80lb x 10 / -80lb x 10
    -70lb x 8 / -70lb x 8
    -70lb x 8 / -70lb x 8

    DB Shrugs (30 sec rest)

    75sx20
    75sx20
    75sx20
    Last edited by littleman19; 07-21-2008 at 11:55 AM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  20. #95
    Senior Member littleman19's Avatar
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    Tuesday- Repeated Effort Speed Bench

    Bench (60-100 second rest between sets: reps done AFAP)


    45x20
    95x20
    125x20
    125x20
    155x15
    155x18

    Reverse-Grip Bench (just wanted to try it)

    135x10

    DB Shoulder Press

    50sx8
    60sx8
    60sx8
    60sx7

    Kaz Pres

    135x8
    135x8
    135x9

    Flat-bar cable pushdowns w/ mini band (knotted the middle of the band 3 times to shorten the length)

    60x5
    60x5
    Drop set:
    60x5
    60x4 (no band)
    50x7

    H-rolls

    25sx15
    30sx10
    20sx20

    Good workout
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  21. #96
    Crikey, its a 30 foot ape! Kong's Avatar
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    Awesome strength for a little young guy
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  22. #97
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Kong View Post
    Awesome strength for a little young guy
    thanks kong, i'll finally turn 17 in August. wooh! haha


    THURSDAY- DE Lower/back


    Rack Pulls (2-3 inches below knees)

    135x3
    225x3
    315x2
    365x1
    415x1
    475x1 (PR +10)

    Box Squats w/ monster mini bands and mini bands both doubled up (like how you set up DE bench) adds ~180-200 at the top and ~80-100 at the bottom. some of the heaviest weight i've ever held on my back. veins were bulging out like crazy (belt- right at parallel)

    135x2 x 2
    185x2 x 4
    195x2 x 4 (great speed)

    Pullthroughs

    70x8
    80x8
    90x8

    1-Arm DB Row

    70x6
    85x6
    100x6
    110x6 (PR- felt strong)

    DB High Shrugs lying lncline Bench (30 sec rest)

    60sx15
    70sx15
    70sx15

    Done. One of the most badass, intense workouts ever. Period.
    Last edited by littleman19; 07-24-2008 at 05:53 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  23. #98
    Senior Member littleman19's Avatar
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    just thought its worth mentioning that after coming back from India at a weight of 140lb (~7lb down from when i left a month earlier) i've been eating enough to feed a 3rd world country (~5000cal a day haha ) and now i'm consistantly waking up to a weight of 151lb and going to bed at around 156lb. still looking pretty lean too , i'll take some pics later. i think i'll work up to about 160lb and start cutting back a bit cause i wanna stay in the 148 class.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  24. #99
    Senior Member littleman19's Avatar
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    here's some new pics i took from last night and this morning. i know, i can't pose. bodybuilding and posing are just not my cup of tea.


    BACK RELAXED



    BACK FLEXED (quite unevenly might i add haha)



    FRONT FLEXED (with a few pubs sticking out haha, sorry guys)

    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  25. #100
    Senior Member littleman19's Avatar
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    Saturday- ME Upper

    Band Floor Press

    45x10
    95x5
    135x5
    155x3
    185x3

    (Mini doubled and wrapped around 3"in base 3 times, ~90-100 at the top and ~40-50 at the bottom

    135x3
    145x3
    155x2 (missed 3rd at lockout, still very happy with 2)

    1-Board Close-Grip Bench

    175x8
    195x4

    DB Bench

    65sx26

    DB Rolling Ext

    60sx10
    60sx10
    60sx10

    Weighted Dip

    BW+80lb x 3
    BW+100lb x 2
    BW+115lb x 1
    BW+120lb x 1


    Done**Starting to get my strength back. Good workout.
    Last edited by littleman19; 07-26-2008 at 12:20 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

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