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Old 02-07-2011, 11:20 PM   #1
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Default Goals for 2011: 405lb Bench and double bodyweight bench

I'm starting a training log here in hopes of surrounding myself with stronger people. I am 25 years old, weigh about 215lbs, bench PR 395 (paused). Unfortunately I have been out of the gym since May, so I'm probably only benching about high 200s right now.

Bench history:
Age 21: 315lbs Touch & Go @ 200lbs
Age 22: 350lbs Touch & Go @ 198lbs
Age 23: 375lbs Paused @ 205lbs
Age 24: 395lbs Paused @210

I obtained the 350 bench by training bench 2 days a week, one day heavy triples, and one day a couple sets of 8-10. From there, I trained singles 5 days a week, varying percentages, which I saw awesome gains from (went from 350 touch and go bench to 395 paused).

I just started going to the gym since the first time since May, and right now I just plan on benching 2-3 times a week on various exercises until I can get back into the groove and then decide on a new routine.

Here is the past few bad weeks:

Week of 1/17/2011
Flat Bench 135x10, 175x10, 185x8,6,6
JM Press 75x10,10,7
DB Lateral Raises 25x3x10
Cable Curls 50x3x10
Rear Delts (Band Pulls) 3x10

Week of 1/24/2011
Flat Bench 135x10, 185x3, 205x3, 225x3,3,3
Seated Bench 150x10, 160x10, 170x10
ss/ Tricep Pushdowns 50x10,10,10
DB Lateral Raises 25x3x12
Neutral Grip Pulldowns 150x10,10,10
Preacher Curls 50x3x10

Decline Bench 135x10, 185x5, 205x3,225x3, 245x3,3,3
Seated Shoulder DB Press 40sx10, 50sx10, 55sx7
JM Press 75x10,10,9
Seated Cable Rows 100x10, 130x10,9
Cable Curls 45x15,12,10
Crunches 25,25,25
ss/ Leg Raises 20,20,20
Bike 30min (320 calories)

Week of 1/31/2011
Flat Bench 135x10, 165x10, 185x10,10,10
Seated Bench 160x10, 170x10, 180x8
ss/ Tricep Pushdowns 50x10,10,8
Neutral Grip Pulldowns 160x10,8,6
Cardio Complex 65x3x6

Flat Bench 135x10, 185x5, 225x3, 235x3,3,3
DB Lateral Raises 25x3x15
Preacher Curls 55x10,7,6
Rear Delts (Band Pulls) 3x10-15
Crunches 3x25
ss/ Leg Raises 3x25
Bike 14 min (160 calories)
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Old 02-08-2011, 12:01 AM   #2
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Im no expert....Everyone has their own philosophy and methods. This works for me. Also, work dem legs boy! Get some of that GH released, strong legs strong body! If interested, just let me know and I will be happy to go into more detail. We are here to help each other reach our goals!

-Dynamic Squat Day
  1. Main Lift. (Box Squats)
  2. Main supplemental lift. (Heavy posterior chain lift)
  3. Accessory lift for the Glutes.
  4. Accessory lift for the Hammies.
  5. Accessory lift for the Lower Back.
  6. Heavy Ab work.

-Max Bench Day
  1. Main Lift. See the list below.
  2. Main Supplemental Lift. (Pressing move hitting the Tris)
  3. Accessory lift for the Lats/Rear Delts. (A row)
  4. Accessory lift for the Delts.
  5. Prehab for the Rotator Cuff.
  6. Prehab for the Elbows. (High rep push downs or DB kickbacks)

-Max Squat Day
  1. Main Lift. (Box Squats or Good Mornings)
  2. Main supplemental lift. (Heavy posterior chain lift)
  3. Accessory lift for the Glutes.
  4. Accessory lift for the Hammies.
  5. Accessory lift for the Lower Back.
  6. Heavy Ab work.

-Dynamic Bench Day
  1. Main Lift. (Speed Bench - 50-60% of 1rm)
  2. Main Supplemental Lift. (Pressing move hitting the Tris)
  3. Accessory lift for the Lats/Rear Delts. (A row)
  4. Accessory lift for the Delts. (Lateral Raises)
  5. Prehab for the Rotator Cuff.
  6. Prehab for the Elbows. (High rep push downs or DB kickbacks)

MAX BENCH LIFTS;
  • Close Grip Bench
  • Board Presses
  • Floor Presses
  • Low Incline Presses
  • Overhead Presses

Last edited by gaspers04; 02-08-2011 at 12:24 AM.
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Old 02-08-2011, 12:20 AM   #3
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I'm looking forward to seeing your log!! I have a lot of trouble with my bench .

Good luck mate!!!!
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Old 02-08-2011, 05:05 AM   #4
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Looking very strong mate and i am sure you will make fantastic progress, but yeh man you need to work the 'wheels'... its all about the legs here

Carl.
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Old 02-08-2011, 11:05 PM   #5
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Quote:
Originally Posted by gaspers04 View Post
Im no expert....Everyone has their own philosophy and methods. This works for me. Also, work dem legs boy! Get some of that GH released, strong legs strong body! If interested, just let me know and I will be happy to go into more detail. We are here to help each other reach our goals!

-Dynamic Squat Day
  1. Main Lift. (Box Squats)
  2. Main supplemental lift. (Heavy posterior chain lift)
  3. Accessory lift for the Glutes.
  4. Accessory lift for the Hammies.
  5. Accessory lift for the Lower Back.
  6. Heavy Ab work.

-Max Bench Day
  1. Main Lift. See the list below.
  2. Main Supplemental Lift. (Pressing move hitting the Tris)
  3. Accessory lift for the Lats/Rear Delts. (A row)
  4. Accessory lift for the Delts.
  5. Prehab for the Rotator Cuff.
  6. Prehab for the Elbows. (High rep push downs or DB kickbacks)

-Max Squat Day
  1. Main Lift. (Box Squats or Good Mornings)
  2. Main supplemental lift. (Heavy posterior chain lift)
  3. Accessory lift for the Glutes.
  4. Accessory lift for the Hammies.
  5. Accessory lift for the Lower Back.
  6. Heavy Ab work.

-Dynamic Bench Day
  1. Main Lift. (Speed Bench - 50-60% of 1rm)
  2. Main Supplemental Lift. (Pressing move hitting the Tris)
  3. Accessory lift for the Lats/Rear Delts. (A row)
  4. Accessory lift for the Delts. (Lateral Raises)
  5. Prehab for the Rotator Cuff.
  6. Prehab for the Elbows. (High rep push downs or DB kickbacks)

MAX BENCH LIFTS;
  • Close Grip Bench
  • Board Presses
  • Floor Presses
  • Low Incline Presses
  • Overhead Presses
I greatly appreciate your input, as that is what I'm here for. Starting next week, I will be incorporating some combination of squats, deadlifts, stiff legged deadlifts, and/or power cleans. I'm going to try to keep it very simple going forward, as I believe I will only be able to train 3 days a week. I like some of the Bill Starr 5x5 routines. I also joined the forums so people can keep me honest on my leg work!

2/8/11
Bodyweight: 202lbs (I was a little off on my bodyweight estimate in my first post)

Decline Bench: 255x4x3
JM Press: 75x3x10
Neutral Grip Pulldowns: 160x5, 180x5, 190x5,5
Cable Curls: 50x3x12
Rear Delts (Band Pulls): 3x10-15
Crunches 3x25
ss/ Leg Raises 3x25

Cardio:
Stationary Bike, 16 minutes (180 calories)

After another week or two I'll be conditioned for the gym and I'll have a routine going forward.
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Old 02-10-2011, 10:45 PM   #6
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Today I did squats and deadlifts for the first time in 5-6 years. Hopefully I can commit to keeping them in my splits and becoming and all around better lifter.

2/10/11
Flat Bench 195x3x10
Squats 95x5, 135x5, 165x5, 195x5, 215x5
Deadlifts 135x5, 185x5, 225x5, 255x5, 275x5
Bike 13 min (140 calories)
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Old 02-10-2011, 10:47 PM   #7
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Strong work JB. keep hard at it.
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Old 02-10-2011, 10:56 PM   #8
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Quote:
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Strong work JB. keep hard at it.
Not really, haha. But the only way to go from here is up.
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Old 02-10-2011, 11:04 PM   #9
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Good start JB, didnt mean to push my training ideas on ya the other day...lol
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Old 02-11-2011, 10:21 PM   #10
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Quote:
Originally Posted by gaspers04 View Post
Good start JB, didnt mean to push my training ideas on ya the other day...lol
Not at all. Greatly appreciated and welcomed.

2/11/11 - Sleep: 6 hours
Feet Up Bench - 175x8x3
Bent Barbell Rows - 135x3x10

Cardio Complex, 65x5x6:
Deadlifts
Stiff Legged Deadlifts
Power Cleans
Bent Rows
Shoulder Press
Lunges
Squats
Good Mornings

Stationary Bike: 15 min (150 calories)
----------------------------------------
I wanted to bench again tonight but my back was too sore from yesterday's deadlifts, so I did some lighter, feet up benching. The cardio complex is 6 reps of all 8 exercises consecutively, and then 3 minutes rest in between each set.

I will be sore tomorrow.
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