2012: From 290/315/355 to 475/425/500

[Raising the Bar]

Hi all. I am a 26 year old attorney who has been out of benching for 18 months and out of squatting/ deadlifting for about 5 years, but I'm looking to get back at it.

I consider myself a 198er, but weigh around 210 right now.

Best lifts:
Squat: 445 (at 21)
Bench: 395 (at 25)
Deadlift: 440 (at 21)

Lifts as of Dec 31, 2011:
Squat: 290
Bench: 315
Deadlift: 355

Year End Goals:
Squat: 475
Bench: 425
Deadlift: 500

I will bench often (3-4 times a week) and combine my squats and deadlifts 3-4 times a week. I don't have a set routine, but I will train frequently and keep reps between 1-5.

Expect plenty of typos as I'll usually be on here from my phone while on the train to and from the city.

[rippednmichigan]

Welcome and look forward to seeing hit your goals in 2012!!

[BendtheBar]

Originally Posted by Raising the Bar

I will bench often (3-4 times a week) and combine my squats and deadlifts 3-4 times a week. I don't have a set routine, but I will train frequently and keep reps between 1-5.

Expect plenty of typos as I'll usually be on here from my phone while on the train to and from the city.

Typos welcome. I type faster than I edit.

Your workout sounds similar in nature to what I am doing. Best of luck RTB.

[Raising the Bar]

All bench work I post in this log is paused unless I state otherwise.

Tuesday, January 2, 2012: Bench and Squat
Slingshot Bench (touch and go): 275*3@7, 305*3@8, 315*3@9, 295*3@8, 295*3@8.5, 295*3@8.5
Feet Elevated Bench: 185*5@7, 200*5@8, 215*5@9.5, 200*5@9
13" Box Squat: 185*5@7, 205*5@7.5, 225*5@8, 245*5@8.5, 255*5@9.5, 225*5@8.5, 225*5@9

*This was the second time I tried out the slingshot, which I plan on occasionally using to work my bench with full range but with heavier weights.


Wednesday, January 3, 2012: Back
Pendlay Rows: 135*5, 155*5, 175*5, 185*5, 195*5
Reverse Grip Pulldowns: 140*5, 150*5, 160*5, 170*4

*Although I have not trained for 18 months, even when I was training I severely neglected my back despite benching 395. Therefore, I plan on giving it its own day.


Thursday, January 4, 2012: Bench and Deadlift
Flat Bench: 225*3@6, 255*3@7, 275*3@9, 275*3@9.5, 260*3@8, 260*3@8.5, 260*3@9
Deadlift: 265*5@7, 285*5@7.5, 305*5@8, 320*5@9, 300*5@8.5, 300*5@8.5, 300*5@9
Read Delts (band pulls): 3*15-20

* Bench felt great at the bottom end, but my lockout strength wasn't what it is typically. I believe Tuesday's Slingshot Bench and Feet Elevated Bench really fatigued my triceps. I anticipate this weight to be much easier next time. Also, this was my first Deadlift session since 2006--I tested my max on New Year's Eve just for reference--so I really had no idea what to expect. After seeing myself on video, I notice that the lockout is the slowest part of my lift, so I will put in some particular work there to bring that area up.

[Raising the Bar]

Thursday, January 5, 2012: Squats and Bench
Squat: 225*5@7, 245*5@8, 265*5@8.5, 285*5@9, 270*5@8.5
Seated Military Press: 135*5@7, 145*5@8, 155*5@8.5, 165*5@10, 140*5@8, 140*5@8, 140*5@8.5, 140*5@8.5, 140*5@8.5

* The 285*5 felt pretty good, particularly since I maxed out on New Year's Eve at 295. I will note, however, that my RPEs may not be very accurate on squats or deadlifts since I haven't done either in years and thus don't really know how many reps I have left in the tank after a certain set, if any. With the military press, I did not anticipate doing so many sets, but I really found a groove on my second set of 140 after lowering the weight, and thus the weight felt much lighter. Hopefully I can carry this over to heavier weights next time.

[BendtheBar]

Good work RTB. Love the simple and straightforward style.

[LtL]

Nice work in here.

LtL

[gaspers04]

Welcome aboard!

[Raising the Bar]

Thanks guys.

Thursday, January 7, 2011: Bench and Deadlift
1-Board Bench Press: 255*3@7.5, 275*3@8, 280*3@8.5, 285*3@9.5, 270*3@8.5, 270*3@8, 275*3@9
Rack Pulls from Knees: 315*5@7, 345*5@7.5, 375*5@8.5, 390*5@9.5, 350*5@8, 350*5@8.5

This was the first time I ever tried rack pulls. The lowest the crossbraces will go in my power rack are at my knees, so I will eventually build a platform to stand on so I can take these from below the knee. In any event, after not training the deadlift in 5 years, and having two sessions in one week, my back was fried.

[Raising the Bar]

Monday, January 9, 2011: Bench amd Squat
Slingshot Bench (touch and go): 275*3@7, 295*3@7.5, 315*3@8, 325*3@8.5, 335*3@9.5, 320*3@8, 320*3@8.5, 320*3@9.5
Feet Elevated Bench: 185*5@7, 205*5@8, 215*5@9, 205*5@8.5, 205*5@9
13" Box Squat: 185*5@6, 225*5@7, 245*5@8, 265*5@9, 240*5@8, 240*5@8.5, 240*5@8.5, 240*5@9

* This was a good session as I experienced significant gains on the Slingshot Bench and good gains on the Feet Elevated Bench. In addition, my Box Squats were significantly stronger than last week. The only negative is that my back is in a total knot from last week's deadlifts.