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Old 11-10-2014, 03:12 PM   #1
DanLuckett
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Default Journey to a 227.5kg / 500lb raw bench

Hi guys,

I have taken a year out of consistent training due to a few knee and shoulder Injuries. However I'm now back and hungry for it. So this is where I will be logging this crazy mission from 400lbs to 500lbs. My best gym paused bench is 190kgs and my best competition bench is 182.5kg. I will be recording the whole process here. I have been crap with this in the past but I've always found its helped. I will be putting basic daily macros down as well as training so please feel free to speak up if my nutrition is off. Any help from you guys will be greatly appreciated.

Monday 10/11/14 - Max effort day
Bodyweight - 95kgs

Close grip bench (index next to smooth)
Warmed up
100 x 3
120 x 3
130 x 1
140 x 1
145 x 1
150 x 1 (grinder)
All reps paused on the chest

BB seated shoulder press
40kg x 5 x 12 reps

Scull crushers (forehead)
45kg x 5 x 15

DB Extensions
12kg x 5 x 15

Seated rows
2 plates x 5 x 15

Hammer rows
2 plates x 5 x 15

DB flyes
10kg x 5 x 20

Not too disappointed although I really have some work to do. I did notice that my triceps are very weak and will need lots off extra work.
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Old 11-10-2014, 04:15 PM   #2
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That's a fantastic goal.

150 (330) paused close grip bench press doesn't sound like weak triceps to me!
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Old 11-10-2014, 04:24 PM   #3
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Quote:
Originally Posted by Tannhauser View Post
That's a fantastic goal.

150 (330) paused close grip bench press doesn't sound like weak triceps to me!

Thank you Tannhauser. What I meant to say was that they are weak in comparison to where they were when I benched 190 (420). I'm sure I will regain strength in no time.
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Old 11-12-2014, 11:16 AM   #4
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Default

Wednesday - Accessory Day

Plate loaded Pulldowns
5 x 20

Band rows with Side raises
5 x 20 each

Band pushdowns
5 x 20

Rope pushdowns
5 x 20

Seated rows
3 x 30

BB preachers, DB Hammer curls with BB Cable curls
3 x 20 each

Felt great today. No aches no pains apart from slight DOMS in my Lats, triceps and pecs from Monday's session. Should now be fresh ready for Friday's DE workout now. Will try get a light leg session in Tomorrow if my knee feels up to it.
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Last edited by DanLuckett; 11-12-2014 at 11:20 AM.
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Old 11-14-2014, 07:54 AM   #5
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Friday 14th November

Dynamic day

Bench vs Blue band (+15/+32)
Bar x 3 x 3
60kg (35%) x 9 x 3 (this moved FAST!!! May need to play with % after this wave of they all move this quick)

Bench
100 x 15
100 x 15
100 x 15
Left a few reps in the tank for next time

Close grip assisted pull-ups
5 x 10

Wide grip assisted pull-ups
5 x 10

Tricep Pushdowns
3 x 100

DB flyes
3 x 20

Side raises
3 x 20

Ez bar curls
3 x 8

Hammer curls
2 x 20
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Old 11-14-2014, 10:37 AM   #6
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Great goal Dan. Quick question: are you going to put on some bodyweight?
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Old 11-15-2014, 03:50 AM   #7
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Quote:
Originally Posted by Sandbox View Post
Great goal Dan. Quick question: are you going to put on some bodyweight?
Thanks man. Yes I will be. My goal is to make sure my nutrition is as bang on as possible because I don't want to get too fat. I'm currently sitting around 95-98kg and in good shape but I will push my weight up to around 110-115kgs as long as I'm not getting too soft. My goal is to bench 500lbs regardless of body weight but I would like to stay in reasonable shape. The Problem I have always had is recovering from my workouts. I shall keep you guys posted.
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Old 11-17-2014, 06:22 AM   #8
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Default

Monday - 17/11/14

Max Effort bench day

Floor press (2 Chains - +30/+40)
Warm ups
100 x 3
120 x 1
125 x 1
130 x 1
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Close grip rows
5 sets of 15

Pushdowns
5 sets of 15

Wide grip rows
5 sets of 15

Machine flies
5 sets of 20

I really hate training at 6 in the morning but today went well. Felt strong and had energy although may have lifted more later on in the day I still achieved the intent of the day which is to strain under a maximal weight. Everything is feeling good.
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Old 11-19-2014, 05:08 AM   #9
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Wednesday - Accessory Day (19/11/14)

My bodyweight has now gone up to 100kg and I'm hitting 4000 calories pretty consistantly with 250g protein, 350g carbohydrates as a minimum with the rest of the calories coming from healthy fats. I'll be watching my weight and how I look in the mirror closely as I have a feeling I am consuming a little bit to much for my current bodyweight and may need to knock it back a little.

Todays workout

Single leg light band extensions - 5 x 20 each leg

Walking lunges - 50kg BB x 10 sets 40 strides (20 down the road then 20 back)

Knee is felt ok today so did what I could but it didn't feel stable so just left it after the lunges. Got a good pump though.

High rows - med blue band 5 x 20
Straight bar pushdowns - med blue band 3 x 20

Side raises - 12kg 3 x 20
Face pulls - light band 3 x 20

Single arm pulldowns - med blue band 2 x 10

Single arm high rows - med blue band 2 x 10

Underhand Pushdowns - med blue band 3 x 20
Barbell curls - 30kg 3 x 20

Db extensions - 15kg 3 x 20
Db hammer curls - 15kg 3 x 20

Super Light band pushdowns- 1 x 100

Did what I had to do. All done in my garage. All sets were done back to back in a superset type fashion in 35 mins. Looking forward to dynamic bench day on Friday as I'm feeling strong
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Old 11-21-2014, 09:50 AM   #10
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Friday - DE Bench Day - 21/11/14

Bench press (grip slightly wider than usual)
65kg + Blue band x 10 x 3
These were FAST with each rep paused and lifted as explosive as possible.

Close Seated rows
70kg x 10 x 10

Bench press (comp grip)
Bench felt so good I desided to work up and feel something heavyish. Difficult to adjust after the band work but speed was great. All reps paused for 2-3 secs.
80kg x 3
100kg x 3
120kg x 1
135kg x 1
150kg x 1
Was going to go 160 but 150 felt so good I left it there.

Face Pulls
25kg x 5 x 20

Db tricep extensions
20kg x 5 x 10

Lat pulldown
Pin 6/7 x 5 x 10

V-Bar Pushdowns
30kg x 5 x 20

Hammer curls
18kg x 5 x 15

Today felt great. Everything is feeling fast and explosive and all the workload and reps I'm putting in has made my back and arms just blow up. Time to eat like a hog and recover in time for Monday's Max Effort day.
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