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Thread: Road to Double-Bodyweight Bench

  1. #151
    Senior Member littleman19's Avatar
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    Wednesday- DE Upper

    Speed Bench (mini's doubled- three grips)


    45x20
    95x5
    115x3 x 10

    bands off

    135x3
    155x3
    175x3
    195x1

    Rolling DB Extensions

    55sx12
    55sx12

    Weighted Dips

    90x4
    105x3
    120x3

    Snatch (just for fun- i suck at these)

    115x3
    135x3
    145x1

    H Rolls

    30sx10
    30sx10
    20sxfailure
    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. #152
    Senior Member littleman19's Avatar
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    Thursday- Me Lower

    Deadlift (raw-belt)

    135x3
    225x3
    295x2
    365x1
    415x1 (PR +10)
    435xmiss (i didn't explode off the floor very well, i'll get it next time)

    1-Arm DB Row

    90x12
    105x10

    Standing DB Row

    45sx15
    55sx15

    Clean & Jerk

    135x1
    155x1
    175x1
    195x1
    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

  3. #153
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    Strong Lifts For Your Weight.

  4. #154
    Senior Member littleman19's Avatar
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    Quote Originally Posted by BCorn View Post
    Strong Lifts For Your Weight.
    thanks corn


    Saturday- ME Bench


    Reverse band Bench (light/purple bands- hanging to where they didn't become taut till about half way down so not much help of the chest. ~25lb)

    warm-up raw

    200x1
    225x1
    245x1
    265x1 (wooh this felt good- i like these better than lockouts because they're more realistic than just pushing half way up from a dead start)

    Bench (felt brave so i thought i'd go for a new PR)

    205x1
    230x1
    255x1 (PR +5 hell ya )

    Rolling DB Extensions w/ monster-minis

    50sx9
    50sx8

    rotator cuff stuff
    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. #155
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    Nice bench PR.

  6. #156
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Darracq View Post
    Nice bench PR.
    Thanks man, its always feels good to hit a PR

    Tuesday- DE Upper


    Bench (monster minis doubled- 3 grips)

    warm-up
    95x3 for 10 sets

    bands off
    135x3
    155x3
    175x3
    195x2

    Illegal-Wide Grip Bench

    165x10
    190x10

    Pushdowns

    2 sets of 10

    Weighted Chins


    bw x 10
    bw+25lb x ~22 (lost count)

    Seated Rows

    120x10
    130x10
    130x10

    DB High Shrugs


    70sx20
    70sx20
    70sx20
    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

  7. #157
    Senior Member littleman19's Avatar
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    Wednesday-ME Lower/Stuff

    Reverse-band Deadlift (belt- light/purple bands, not sure exactly how much work the bands did at the bottom or top but i'd say about ~70 out the bottom and about ~20 at the top. with the rack i use, i havent found a way yet to have the bands to where they are lose or i.e. don't help at the top)

    warm-up

    385x2
    455x1
    500x1 (PR +25 heavy as *****)

    Clean and Jerk

    135x3
    165x1
    185x1
    205x1 (Woooh PR)
    215xmiss (close)
    215xmiss (very close)

    Pullthroughs

    100x15
    100x15

    DB Shoulder Press

    55sx8
    65sx8
    70sx7
    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. #158
    Senior Member littleman19's Avatar
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    Saturday- ME Bench

    Floor Press


    warm-up
    225x1
    245x1
    260x1 (PR)

    Bench

    185x1
    205x1
    225x4 (PR-solid)

    JM Presses

    135x8
    155x8 (sloppy form)
    135xfailure

    Lateral Pulldowns with purple/light band

    2 sets of ~10

    rotator cuff stuff
    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. #159
    Senior Member littleman19's Avatar
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    Tuesday- DE Upper

    Speed Bench (week off from mini-bands, 3 grips)

    warm-up
    155x3 x 9)
    175x3
    195x1
    205x1

    Static Holds (practice holding heavy weights- 10 set count)

    worked up to 405

    Close-grip

    185x8
    185x7

    Pushdown

    1 set to failure

    Clean and Jerk

    135x3
    155x1
    175x1
    195x1 (wasn't feeling it so i stopped here)

    Seated Row (didn't let shoulders roll forward)

    140x~30
    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

  10. #160
    Senior Member littleman19's Avatar
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    So tired..... I've been doing college apps all week. I've slept about 7 hours in the past two from staying up and typing essays.

    Thursday- ME Lower

    Rack Pulls (belt- 1'in below knees)

    warm-up
    385x1
    455x1
    515x1 (PR)

    Squats (haven't done these in about 2 months i think)

    135x5
    225x3
    285x3
    315x3

    High Shrugs

    75sx20
    75sx20
    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

  11. #161
    Senior Member littleman19's Avatar
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    Friday- ME Bench

    Bench

    warm-up
    205x1
    230x1
    245x1
    260x1 (PR bitches my bench is up 25lb from 50 days ago)

    Skull Crusher

    2 sets of 12

    Monster-Mini Band Pressdowns

    2 sets x failure

    Barbell Row

    135x8
    155x8
    155x8

    1-Arm DB Row


    100x12
    100x12
    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. #162
    Senior Member littleman19's Avatar
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    Sunday- DE Lower

    Speed Box Squat (light bands wrapped around base a few times until they were about to pop added ~160 at top and ~90 at bottom)

    warm-up
    225x2 x 6
    245x2 x 4 (i need to film these one day, i love them. i get really intense)

    Clean & Jerk

    135x1
    165x1
    185x1
    205x1

    Pull-Throughs

    95lbxbunch
    95lbxbunch

    Weighted Chins

    bw x 10
    bw+25 x 5
    bw+45 x 3
    bw+65 x 4

    ab stuff
    Last edited by littleman19; 11-02-2008 at 08:16 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

  13. #163
    Senior Member littleman19's Avatar
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    Tuesday- DE Upper

    Speed Bench (mini's doubled- comp grip)


    45x20
    95x5
    145x3 x 9

    bands off

    155x2
    175x2
    205x2

    Weighted Dips

    90x2
    105x2
    120x2

    Rolling DB Ext

    55sx10
    60sx10
    65sx10

    Chest-Supported Rows

    3 sets of 8
    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. #164
    Senior Member littleman19's Avatar
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    Thursday- ME Lower

    Deadlift (briefs)

    warm-up
    385x1
    435x1
    465x1 (PR woooh- think i had a little bit left in me. the road to 5-plates is coming along quite smoothly )

    Pull throughs

    95x15
    95x15

    Clean (no jerk)

    135x3
    155x3
    175x3
    175x3
    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. #165
    Senior Member Steven001's Avatar
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    Very good lifts for you weight! I suppose your height helps a little, but none the less... impressive!
    The Time is Now - My Journey to 180lbs
    Skinny Guy Starts Training
    Progress Pictures


    Height: 6'-6'1" | Weight:160lbs | Start Weight: 140lbs | Goal Weight: 180lbs
    Bench: 176.4lbs x 5
    Squat: 187.4lbs x 2
    Deadlift: 264.6lbs x 5

    Nothing maxed yet!

  16. #166
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Steven001 View Post
    Very good lifts for you weight! I suppose your height helps a little, but none the less... impressive!
    haha ya being short does help a bit , thanks man


    Saturday-ME Bench

    Bench

    45x20
    95x5
    135x3
    175x2
    205x1

    Put on F6

    225x1 (no touch- 3 board height)
    255x1 (no touch- 3 board height)
    295x1 (no touch- 2 board height)
    315x1 (no touch- 1 board height)
    315xmissed-misgrooved (no touch- 1 board height)

    shirt off

    185x9 (feet on the bench)

    Rock and Roll

    60sx12
    65sx12

    Weighted Chins

    bwx10
    bw+30 x 5
    bw+50 x 3
    bw+70 x 3

    Lat Pulldown (curl grip)

    2 sets of 10


    i haven't benched in a shirt in a few months. i need to get ready for a meet in january. i decided to try a different grip today to see if it is any more effective. i originally used a medium-grip and would tuck in my elbows hard basically to a close-grip at the bottom to touch and then let them go back out as i pushed up. today i tried to go wide-grip while still using the tucking techinque. i was able to get a lot more weight, but i couldn't touch although i was close with the 315. i think i'm going to have to move to a slightly narrower grip.
    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. #167
    Senior Member littleman19's Avatar
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    Sunday- DE Lower

    Rack Pulls (belt- 1'in below knees)


    warm-up
    385x1
    455x1
    515x1
    545x1 (PR)

    1-Arm DB Rows

    80x10
    100x12
    100x12

    H-Rolls


    25sx20
    25sx20

    High Shrugs

    75sx20
    75sx20
    75sx20
    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. #168
    Senior Member littleman19's Avatar
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    Tuesday-Deload Bench

    Bench

    45x20
    95x3
    135x3
    175x3
    205x2
    225x1
    225x1

    JM Press (light pushdowns in between sets)

    95x5
    135x5
    155x3
    175x3

    DB Front and Lateral Raises


    2 sets of 10

    H-Rolls


    25sx15
    25sx15

    Upright Row

    55x12
    95x6
    95x6
    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. #169
    Senior Member littleman19's Avatar
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    Thursday- ME Lower

    Box Squats (belt- parallel)

    warm-up
    315x2
    365x2 (fast)
    405x2 (PR-didn't see this coming)
    435x2 (PR- really didn't see this coming)


    Clean and Jerk

    135x2
    165x2
    185x1
    205xnope haha got under the weight, but lost it

    Hypers

    2 sets of 10

    Pullthroughs

    95x12
    95x12

    Ab work

    good workout despite the cleans. i was just tired from the squats. i had a nice big, juicy calzone afterwords
    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. #170
    Senior Member littleman19's Avatar
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    took some update pics for the first time in a while. the lighting is just as bad as my posing, i'm not that white

    Front

    Back Flexed

    My ball of a back
    Last edited by littleman19; 11-15-2008 at 08:29 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

  21. #171
    Senior Member littleman19's Avatar
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    Saturday-ME Bench

    Bench

    45x20
    95x3
    135x3
    175x3
    205x1
    225x1

    Put on F6

    245x1 (1 board, touch)
    285x1 (1/2 board, touch)
    305x1 (PR- no board, touch)
    310x1(PR- no board, touch. Double bodyweight )

    Shirt off-RAW

    205x1
    225x6 (PR +2)

    DB Bench

    70sx25

    Rock and Rolls

    55sx10
    55sx10
    55sx10
    55sx10

    H-Rolls suppersetted with DB High Shrugs (75s)

    30sx10
    30sx10
    25sx15
    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

  22. #172
    Senior Member littleman19's Avatar
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    Sunday- DE Lower

    Box Squat (Light bands choked)

    warmup
    185x2 x 8 (didn't go too well. my left hip joint was stiff and bothered me as i got to parallel so kept it light)

    Reverse Band Pulldowns

    3 sets of 10

    1-arm db row

    100x8 x 4

    Laying down Lateral Raises

    3 sets of 15

    Hammer curls

    a bunch
    Last edited by littleman19; 11-16-2008 at 02:01 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. #173
    Senior Member littleman19's Avatar
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    Tuesday- DE Bench

    Bench (mini's doubled)

    45x20
    95x5
    135x3 x 10

    JM Presses

    135x6
    135x6
    135x6

    Pushdowns


    3 sets of 8

    DB Military Press

    55sx8
    65sx8
    70sx8

    Plate raises and DB Lateral raises
    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. #174
    Senior Member littleman19's Avatar
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    Been ridiculously busy the past few days driving around and visiting colleges. It's a duel between Emory and Duke right now. Here are my last 2 workouts.

    Friday- ME Bench

    Bench

    45x20
    95x5
    135x3
    185x2
    205x1
    230x1
    245x1
    270x1 (PR +10 )

    DB Bench

    70sx28

    Rock and Rolls

    60sx10
    60sx10
    60sx10
    60sx10

    Cable Rows

    140x20
    140x20
    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. #175
    Senior Member littleman19's Avatar
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    Tuesday- DE Bench

    Bench (3 grips)


    45x20
    95x3
    135x3
    155x3 x 9

    4 Board Press

    225x5
    275x5

    Rock and Roll

    60sx10
    60sx10
    60sx10
    60sx10
    60sx10

    Lat Pulldown (Curl grip)


    200x8
    200x7

    H-Rolls

    25sx15
    25sx15
    Last edited by littleman19; 11-25-2008 at 08:17 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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