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Thread: Road to 300 LB Bench and 10% BF

  1. #1
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    Road to 300 LB Bench and 10% BF

    Starting a new journal to go along with Chris' "Increase Your Bench 30 lbs in 30 Days" and the new year. After the first 30 days, I plan to transition to a WestSide style routine.

    My 6 month goals are to increase my bench 65 lbs and drop my BF 5%-10%.

    Stats

    Height: 6' 2"
    Weight: 200
    BF (Estimate): 15%-20%

    Bench: 235
    Dead: 365
    Squat: 155x8 ATG (Just started back at square one with ATG, my parallel was 275 but I always felt my form was off and I wasn't getting depth)


    A couple pics for personal reference:

    3/7/08


    12/16/08

    Last edited by collin44; 01-05-2009 at 01:13 PM.

  2. #2
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    Sunday 1/4/09

    First Day of Increase Bench 30 Pounds in 30 Days

    Bench
    45x20
    135x15
    155x3
    155x3
    155x3

    Skull Crushers
    70x10
    70x10

    Pushdown
    180x10

    Squat (ATG)
    135x10
    155x5
    155x5

    Lat Pulldown (Curl Grip)
    165x10
    165x10

    Calf Raises
    90x10
    115x10
    115x10

    Machine Ab-Crunch (Hammer Strength MTS)
    50x10
    100x10
    100x10

  3. #3
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    You dont need to drop any body fat, good luck on the 300 bench i am trying to get there also.

  4. #4
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    Quote Originally Posted by Darracq View Post
    You dont need to drop any body fat, good luck on the 300 bench i am trying to get there also.
    Thanks, I checked out your journal and it looks like you are pretty close to 300 keep it up.

    I am looking to do more of a body recomp than cut weight. I carry all my fat in my chest/gut so I plan to just clean up my diet and increase cardio. I'm guessing 10% is where my chest will firm up to where I would like it to be.

  5. #5
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    Quote Originally Posted by collin44 View Post
    Thanks, I checked out your journal and it looks like you are pretty close to 300 keep it up.

    I am looking to do more of a body recomp than cut weight. I carry all my fat in my chest/gut so I plan to just clean up my diet and increase cardio. I'm guessing 10% is where my chest will firm up to where I would like it to be.
    I have been around 285-295 for a year lol.

  6. #6
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    Last night I had an hour long sparring session at the boxing gym I am also a member at. My trainer is WEC weltwer weight champion, Carlos Condit's standup coach. Some of the workouts there are pretty insane pretty much 30-60 minutes of HIIT with only 30 seconds rest for every 2-3 minutes of activity. I am not sure if the cardio will help or hurt my lifts but overall I think it has been beneficial thus far.

  7. #7
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    Day 2 of 30lbs/30 days

    Bench
    45x20
    135x15
    180x3
    180x3
    180x3 (Didn't realize until afterwards it was only supposed to be 2 sets)

    Pushdown
    190x10

    Deadlift
    135x5
    225x5
    315x3
    315x3

    Decline Situp
    45x10
    45x23

  8. #8
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    Last night:

    Boxing 45 minutes.

  9. #9
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    Week 1, Day 3

    Bench
    45x20
    135x15
    200x2
    200x2

    DB Press
    40'sx30

    Skull Crushers
    80x8
    80x8

    Pushdown
    200x10

    Leg Press (weight is plates not sure what unloaded machine weight is)
    180x10
    330x6
    360x6
    360x6

    Pulldown Curl Grip
    135x10
    180x10
    180x10

    Calf Raises
    90x10
    125x10
    125x10

    Decline Situp
    x10
    x25

  10. #10
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    Week 2, Day 1

    Bench
    45x20
    135x15
    165x3
    165x3
    165x3

    Skull Crushers
    90x10
    90x10

    Pushdown
    200x12

    Squat
    135x10
    165x5
    165x5

    Curl Grip Pulldown
    180x10
    180x10

    Calf Raises
    90x10
    125x10
    125x12

    Machine Ab Crunch
    120x10
    120x12
    Last edited by collin44; 01-12-2009 at 07:14 PM.

  11. #11
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    Week 2, day 2

    Bench
    45x20
    135x15
    175x3
    190x3
    190x3

    Pushdown
    200x12

    Deadlift
    135x5
    225x5
    295x1
    315x3
    315x4

    Decline Crunch
    45x10
    45x20

    I know I wasn't supposed to do this but I don't want to go a month without

    DB Shrugs
    70'sx8
    90'sx8
    100'sx8
    50'sx10 Holding for 10 seconds at the top

    Upright Row
    50x8
    70x8
    90x8

  12. #12
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    Week 2, Day 3

    Bench
    45x20
    135x5
    185x5
    210x2
    210x2

    DB Incline
    45'sx30 (This was hard as hell, barely made it through the last ten. The last 3 were GRINDERS!)

    Skull Crushers
    90x8
    90x8

    Pushdown
    200x12 (Tri's were dead after 10 but got the last 2 out)

    Leg Press
    180x10
    360x6
    410x6
    410x6

    Curl Grip Pulldown
    135x10
    180x10
    180x12

    Standing DB Calf Raises
    30'sx10
    50'sx8
    60'sx8

    Decline Situps
    10 lb DB's alternating presses at the top. 10x4 presses at the top for a total of 40
    declinex20
    10 lb DB's alternating presses at the top. 10x4 presses at the top for a total of 40
    declinex20

  13. #13
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    Week 3, Day 1

    Bench
    45x10
    135x15
    175x3
    175x3
    175x3

    Skulls
    95x10
    95x10

    Pushdown
    200x14

    CG Pulldown
    135x10
    195x10
    195x10

    Squat
    135x8
    175x5
    175x5

    Calf Raises
    90x10
    135x10
    135x10

    Decline Situps
    x50
    x25

  14. #14
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    Week 3, Day 2

    Everything just seemed to fall in place today and I had a great workout. I jumped up to 205 on bench just cause it was easier to throw a 35 on than a 25, 5, and 2.5.

    Bench
    45x10
    135x5
    175x3
    205x3
    205x3
    205x3

    Pushdown
    200x16

    Deads
    135x5
    225x5
    295x3
    315x3
    325x3

    Did some extra's because I had so much energy

    DB Shrugs
    70'sx8
    90'sx8
    110'sx6

    Upright Row
    60x8
    80x8
    100x6

    Back Extension
    45x8
    45x8
    45x8

  15. #15
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    Cool man, good luck on the 30 lb increase. I got 15 out of it and I've gone up another 10 in the last month as well.

    BTW, Leg press sleds are usually like 125 unloaded.
    5'8" 177 (meet PRs) ALL RAW

    Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)

    Total - 1236 (1168.4)

    Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525

    The Quest

  16. #16
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    Thanks, I'll be happy if I hit a 15 lb PR! I would be shocked if I get 30 lbs out of it. I normally hate bench because my gains are so slow but this routine has me really into it right now.

  17. #17
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    Was hung over today so the workout was pretty brutal.

    Week 3 Day 3

    Bench
    45x10
    135x5
    185x3
    210x2
    220x2
    220x2

    DB Incline
    50'sx26

    Skulls
    95x8
    95x8

    Pushdown
    200x16

    Leg Press
    180x10
    360x6
    430x6
    430x6

    CG Pulldown
    135x10
    195x10
    195x10

    Db Calf Raises
    50'sx10
    60'sx12

    Decline Situp
    x25
    x25
    x25

  18. #18
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    Week 4 Day 1

    Bench
    45x10
    135x5
    155x3
    185x3
    185x3
    185x3

    Skulls
    100x10
    100x10

    Pushdown
    200x16

    CG Pulldown
    135x10
    195x10
    195x10

    Squat
    45x10
    135x5
    185x5
    185x5
    185x5

    Calves on Sled
    90x10
    180x10
    230x10

    HS Machine Ab
    90x10
    110x10
    110x10

  19. #19
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    Week 4 Day 2

    Bench
    45x10
    135x5
    185x5
    205x3
    215x3
    215x3

    Pushdown
    200x16

    Deadlift
    135x5
    185x5
    225x5
    275x3
    315x3
    335x2

    DB Shrug
    50'sx8
    70'sx8
    90'sx8

    Upright Row
    70x8
    80x8
    90x8

  20. #20
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    Dislocated my shoulder on Friday so going to be taking some time off, might utilize this time to get in a cut and work on my squat. Shoulder doesnt feel too bad so hopefully lifting light in a few weeks.

  21. #21
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    Got back into the gym and did some legwork but holding the bar up bothered my shoulder so I didn't go heavy or bother recording my workout. Today I felt better and was able to do some pulling exercises that didn't bother my shoulder too much. Still went a little lighter than normal but I got a good workout in.

    Deadlift
    135x8
    185x5
    225x5
    275x1
    295x1
    325x1
    225x5

    BB Bent Row
    45x8
    95x8
    115x8
    135x8

    DB Shrug
    50'sx8
    60'sx8
    75'sx8
    85'sx8
    50'sx15

    Upright Row
    50x8
    60x8
    70x8

    Weight Back Extension
    45x8
    45x8
    45x8

    Squat
    135x8
    135x8
    135x8

  22. #22
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    Still just doing random **** until I can test my shoulder a little bit this weekend.

    Squat
    135x8
    185x5
    225x5
    225x5
    135x8

    Leg Press
    180x5
    360x5
    410x5

    DB Calf Raise
    50'sx10
    60'sx10
    70'sx10

    DB Shrug
    50'sx8
    60'sx8
    70'sx8

    DB Lateral Raise
    5'sx8
    10'sx8
    12.5'sx8

    DB Front Raise
    5'sx8
    10'sx8
    12.5'sx8

  23. #23
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    Decided to test out my shoulder a little bit and it went pretty well with not too much pain. Probably going to jump into a new routine on Monday and just keep the shoulder and chest weights light until my shoulder is better.

    DB Lateral Raise
    5'sx8
    10'sx8
    12.5'sx8
    15'sx8

    DB Front Raise
    5'sx8
    12.5'sx8
    15'sx8

    Squat
    135x10
    135x10
    135x10

    Bench
    45x10
    95x8
    135x10
    135x10
    135x10

    DB Press
    30'sx8
    40'sx8
    50'sx8

    Incline Press
    135x6
    135x6
    135x6

    Tricep Pushdown
    100x8
    150x8
    200x8
    200x8

  24. #24
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    Squat
    135x10
    185x5
    185x5
    185x5

    Dead
    135x8
    225x5
    275x3
    295x3
    315x3

    Wide Grip Seated Row
    105x8
    135x8
    165x8

    DB Shrug
    65'sx8
    75'sx8
    85'sx8

    Back Extension
    BWx8
    BWx8
    BWx8

  25. #25
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    Wednesday

    Squat
    45x10
    135x8
    185x5
    205x5
    205x5
    205x5

    Leg Press
    180x6
    270x6
    360x6
    410x6

    Standing DB Calf Raise
    50'sx10
    60'sx10
    70'sx10

    Decline Situp
    45x10
    45x10
    45x10
    45x10

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