Log (Winter) The road to 275!

[Fullback_45]

ALright bro's. Hope you guys dont get annoyed with all my logs i start. This will be my third training session. I have 9 months of training. 3 of them which will take place in Golds Gym. I really want to get some impressive streangth so i can put all those guys at school to shame in the school gym next semester.

Ive managed to maintain a 250 pound benchpress without training to my full potential. Now that i have 9 months to train i want a 450+ Squat and a 405 deadlift. Ofcourse, my ultimate battle is a 275 pound benchpress. Please guys, if you see anything wrong in my training style say something! Once again, thanks for all you readers, your support Ultimate, Bigpoppa, and John is well appreciated!

Height: 5'10
Weight: 190
Squat: 370
Bench: 250
Dead: 325

[AJ010]

Hey man. I look forward to the new journal! Good luck on your goals! I think that within 9 months you'll actually hit over 300 on the bench. It'll come man!


Peace

[PainThriller]

Originally posted by Fullback_45
ALright bro's. Hope you guys dont get annoyed with all my logs i start. This will be my third training session. I have 9 months of training. 3 of them which will take place in Golds Gym. I really want to get some impressive streangth so i can put all those guys at school to shame in the school gym next semester.

Ive managed to maintain a 250 pound benchpress without training to my full potential. Now that i have 9 months to train i want a 450+ Squat and a 405 deadlift. Ofcourse, my ultimate battle is a 275 pound benchpress. Please guys, if you see anything wrong in my training style say something! Once again, thanks for all you readers, your support Ultimate, Bigpoppa, and John is well appreciated!

Height: 5'10
Weight: 190
Squat: 370
Bench: 250
Dead: 325

Yo bro how have you been? Sorry i didn't stop by your other journal, have been realy busy as of late with my own work and my career after high school. I just looked over it though and you did some good, quality work in there bro. It's good that your done football because now you can concentrate on what matters the most, LIFTING! Do you have a set program bro? If not would you like to try my bench routine along with the power look routine? I realy want to see how others react to it. As for 275, you will **** that up in no time bro. What happened with 260? Did you get it or not? How close was it? Either way though im happy to see that you started a new journal, and good luck to you bro.

[Fullback_45]

Workout 1:

Benchpress: 135x12, 155x12, 155x12, 135x1 (pinky on the rings), 135x1(index finger on the rings)

DB INcline: 50x5, 50x5, 50x5

DB Decline: 55x5, 55x5 Weak

Close Grip benchpress: 135x3, 155x3, 135x3

SKulls: 60x5, 60x5

BB Rows: 135x5, 175x5

DB alt curls: 40x10, 35x16

DB Seated Concentration curls: 25x10, 20x10

BB reverse curls: 60x10

AHHH MY CHEST IS KILLING ME. I can tell my stamina isnt so good, could of gotten maybe 16 with 155 but had my mind set on 12 reps but could of kept going. DOnt know if what i did was productive or not today.

[Fullback_45]

Thanks bro! Yea in the realm of things, its taken me3 months to go from 225 to 250, then i mainted a 250 bench for 4 months, and if this is the way it goes, i should have a 275 bench in 3 months, a 300 pound bench in 6, and a 325 bench going into next football season. Now that souns nice to me, but thats without any set backs and given the fact that my streangth gains dont slow down. Ive heard that you know sometimes 10 pounds in three months makes powerlifters happy because thats normal but hey, im a 16 year old so what the hell.

[Fullback_45]

Hey Pain! No problem man, i know how that busy buisness goes. Yea, 9 fking months to just go crazy and lift. Ive allways had the dedication, drive and will to lift, but never really know how and what to do and when to do it etc. So hit me up with those routines and ill look at them. You can pm me if youd like. Id really like some direction in my weightlifting life so i just might use a routine.

250 felt a little easier then last time. went for 260, and soon as i got a lift off, i just braught it down to fast, and it damn near split me in half righti n my solar plexis so that tells me my form was fked in the begining, and it bounced and i loked it out easy but yea, it was ****ty as a motherfker, 250 was nice and clean though. Got 9 months to put on some nice size and work on this, and come in fking mean next football season!

[PainThriller]

Originally posted by Fullback_45
Hey Pain! No problem man, i know how that busy buisness goes. Yea, 9 fking months to just go crazy and lift. Ive allways had the dedication, drive and will to lift, but never really know how and what to do and when to do it etc. So hit me up with those routines and ill look at them. You can pm me if youd like. Id really like some direction in my weightlifting life so i just might use a routine.

250 felt a little easier then last time. went for 260, and soon as i got a lift off, i just braught it down to fast, and it damn near split me in half righti n my solar plexis so that tells me my form was fked in the begining, and it bounced and i loked it out easy but yea, it was ****ty as a motherfker, 250 was nice and clean though. Got 9 months to put on some nice size and work on this, and come in fking mean next football season!

Yo bro i got my routine handy. Ill attach it below. Along with that here is a link to the Power Look routine http://www.t-mag.com/nation_articles/235pow2.html My bench routine is high intensity and high volume, it should do the trick. Im already noticing size gains and strength gains within my chest. Im looking to hit an easy 260 X 5 tommorow on full ROM bench. The trap routine killer aswell, and im already noticing my traps getting a helluva alot bigger in the past 2 weeks. Check both out and tell me what ya think bro.

Edit: Also, dont sweat the 260 bro. Before you know it you will be using that for doubles and tripples. It's also good to hear you have 9 months of training to do. 300 will be yours brutha, maybe even the big 400 :).

[John Promise]

Good session. And with 9 months of devoted training, there's no reason 300 can't be yours. Good luck.

[Fullback_45]

since my max is 250, what kinda percentages should i be useing.

[PainThriller]

Originally posted by Fullback_45
since my max is 250, what kinda percentages should i be useing.

Im not realy basing anything on percentages this time, im just paying more attention to my body on this routine. The only thing im using a percentage for is speed bench, and im using 50-55 percent of my 1RM for that.

[Fullback_45]

Alright! So one last thing, do you think i can train my Military press and shoulder work on a different day, and also throw some lateral raises in there to, and maybe some incline bench every now and then. I like the way this looks, and the instinctive part of it is nice. Ill give it a shot....

[PainThriller]

Originally posted by Fullback_45
Alright! So one last thing, do you think i can train my Military press and shoulder work on a different day, and also throw some lateral raises in there to, and maybe some incline bench every now and then. I like the way this looks, and the instinctive part of it is nice. Ill give it a shot....

Honestly, id would do it all the way it is. Just take 2-5 minut breaks. You can do what you want though, but in my opninion i would do it they way it is typed out.

[Fullback_45]

ALright, i finalley got it sorted out. Im going to use your routine bro. Wish me luck, Cant wait to get a big chest, big bench and big traps!

[PainThriller]

Originally posted by Fullback_45
ALright, i finalley got it sorted out. Im going to use your routine bro. Wish me luck, Cant wait to get a big chest, big bench and big traps!

Sounds ****ing awesome bro, glad to hear you are going to be trying out my program. Hope it works well for ya, you will gain size from it bro, no matter how you cut it. Good luck bro, the workouts are tough. Youll be glad it's only once a week, and your strength will go up.

[Fullback_45]

Good ****, going balls to the wall and play it smart, set aside my pride, and not go heavy all the tiem. Look forward to your journal aswell. What week are you in anyway?

[PainThriller]

Originally posted by Fullback_45
Good ****, going balls to the wall and play it smart, set aside my pride, and not go heavy all the tiem. Look forward to your journal aswell. What week are you in anyway?

Im going on week 3 tommorow bro, got 2 board press after speed and full rom bench. Im hoping to get 320 for 3 to 4 reps, HOPEFULLY that is. I got 4 sets of 3 to 4 first, ill start with 280 and see how easy that is. When you are going heavy bro, make sure you ease into things aswell, train smart just like you said. This program it's all about listening to your body, not what a percent tells you. This is the kind of training that worked well for me in the past.

[Fullback_45]

You'll kill that **** just like you killed every fking thing else you touch in the weight room. Yea I guess, lifting heavy all the time makes up for my insecurity or something when im just learning its not all about the heavy ****, plus im still knew to the sport, hope to be wise like AMG someday!

[PainThriller]

Originally posted by Fullback_45
You'll kill that **** just like you killed every fking thing else you touch in the weight room. Yea I guess, lifting heavy all the time makes up for my insecurity or something when im just learning its not all about the heavy ****, plus im still knew to the sport, hope to be wise like AMG someday!

Thanks man, im hoping all goes well. Ill start with 280 and make 10 lb jumps. Last set will end up being 320. You learn new things everytime you train bro, youll get to where you want to be and beyond. We all learn, and grow smarter, although AMG is pretty ****ing sick :D. I hope to be as smart as Dr. Bench one day aswell.

[Fullback_45]

Well your right behind him in the realm of things, you've got to be one of the strongest teens anywere around at any given time. Anyways thanks for the help bro. Try and not to go crazy and kill yourself in the weight room incase i have some more questions. Take it easy bro and TRAIN HARD BROTHA!!!!!!!!!!!!!!!!!

[ROCK CRUSHER]

ckeck out the thread in the Workout program forum "power chart".

i listed a PL'ing progression chart i used a couple of times and got good results.

it's based on a projected 1 rep Max.

[PainThriller]

Originally posted by Fullback_45
Well your right behind him in the realm of things, you've got to be one of the strongest teens anywere around at any given time. Anyways thanks for the help bro. Try and not to go crazy and kill yourself in the weight room incase i have some more questions. Take it easy bro and TRAIN HARD BROTHA!!!!!!!!!!!!!!!!!


Im sort of behind him, im about 100 feet behind him. Wow thanks man, i know that im strong but i dont know about one of the strong teens around. I should be a whole hell of alot stronger in my opinion. If only i could squat, that would be nice. LOL, im never satisfied. Yo man start the program today, and work out only on Mondays and Wednesdays. You can train your squat on other days like Fridays or Saturdays. Doing the snatch grip deadlifts will help your regular deadlift. Good luck to you bro and you too, TRAIN HARD! TRAIN LIKE AN ANIMAL!

[PainThriller]

Originally posted by ROCK CRUSHER
ckeck out the thread in the Workout program forum "power chart".

i listed a PL'ing progression chart i used a couple of times and got good results.

it's based on a projected 1 rep Max.

Looks pretty good, might have to try that sometime.

[ricky douglas]

Originally posted by PainThriller
Yo bro i got my routine handy. Ill attach it below. Along with that here is a link to the Power Look routine http://www.t-mag.com/nation_articles/235pow2.html My bench routine is high intensity and high volume, it should do the trick. Im already noticing size gains and strength gains within my chest. Im looking to hit an easy 260 X 5 tommorow on full ROM bench. The trap routine killer aswell, and im already noticing my traps getting a helluva alot bigger in the past 2 weeks. Check both out and tell me what ya think bro.


Hey PainThriller, I might start doing that trap routine. Can I do it on shoulder day if I wanted? Also, I don't really understand the Cuban Press. Can you reply to this or PM me?

[super carpetman]

Fullback, how old are you?

And what's with you damn kids being so strong?

[Fullback_45]

ROCK CRUSHER: that routines a keeper, I book marked it!

Painthriller: YEa bro, next Satruday im starting your bench routine. I worked out yesterday before you told me about the routine, did some high rep benching and am killed. Tomarrow ill do some squats, then Ill do my trap work Thursday. Can't wait to have my 275 bench and i know my squats just going to be nice as hell!

Super Carpetman: Im 16, almost 17 :-(

[PainThriller]

Originally posted by ricky douglas
Hey PainThriller, I might start doing that trap routine. Can I do it on shoulder day if I wanted? Also, I don't really understand the Cuban Press. Can you reply to this or PM me?

Sure, you can do it on shoulder day. Thats a great day to do it as a matter of fact. The snatch grip cuban press is pretty odd, but it works bro. First you start with the DB's hanging out to your sides, as if you were doing a shrug. You then shrugs the weight up, hold for 2 seconds, and you then move your arms out about 8 inches away from your hips. After that, rotate your arms into the position of doing a DB military or shoulder press, then press strait up overhead, but press wide not narrow. It's called snact grip because you press the db's overhead wide. Hope i explained it well bro.


Pain

[PainThriller]

Originally posted by Fullback_45
ROCK CRUSHER: that routines a keeper, I book marked it!

Painthriller: YEa bro, next Satruday im starting your bench routine. I worked out yesterday before you told me about the routine, did some high rep benching and am killed. Tomarrow ill do some squats, then Ill do my trap work Thursday. Can't wait to have my 275 bench and i know my squats just going to be nice as hell!

Super Carpetman: Im 16, almost 17 :-(

Hey man sounds good to me. Whatever day is right for you bro.

[BPP]

just saw this..was gone all weekend :)

cant wait to watch thisprogress bro! forget 275, your gonna blast 300+!!!!

[Fullback_45]

Day 2:

Squats: 135x3, 225x3, 295x3, 315x10

STLD: 135x5, 175x3, 185x3

Legpress: 6 platesx8, 8 platesx8

Calvepress: 8 platesx 15, 8plates x 12

Squats were fking great!!!!!!!!!!!!!!!!! I only quit because i was going light headed and about ot fall down, buit i had a good rhythm going and took that fker to parrallel each time, truth is they felt easy!!!!!!! Cant wait to hit up this powerlook routine Thursday. Working out in the evenings, boy there sure is alot of fine ass in that place!

[Fullback_45]

Workout 3

BB-shrugs: 135x8, 135x8, 185x8, 25x5, 245x5

BB Rows: 95x5, 95x5, 95x5

Deadlifts: 135x3, 135x3, 185x3, 205x3

Hangcleans: 95x5, 95x5, 95x5

Just now getting around to posting this, my computer had a hardware problem and had to get it fixed on Trap day and had the routien on the computer and didnt know what it was so just did some stuff. Shrugs, i need to work on my grip, thats whats getting me. Rows hurt my wriest. Deadlifts were really light though. Hangcleans were hard as a motherfker. First time i acutealley ever felt depressed in a gym. Not just about my week workout but everything.

[Fullback_45]

Workout 4:

Speedbench: 95x3, 95x3, 95x3, 135x3, 135x3, 135x3, 155x3, 155x3, 155x3

ROM Bench: 175x5, 185x5, 195x5

Rackpress's 225x5, 265x5

FLys: 20x12, 30x6, 20x6

Tate Press's 30x10, 35x10, 40x10

BB Rows: 135x5, 175x5, 185x5, 135x5

BB Military: 95x5, 115x5, 135x5, 95x5

Hammer DB: 35x10, 40x6, 35x6

BB Reverse Curls: 60x10, 50x10

Forgot that that was a floor press instead of a rack press. Im a fking idiot. Everything was weak really. the speed bench was slow, the ROM bench was slow, everything was slow. Militaries, oculd of went heavier but its a bitch unracking that **** because its like a foot behind your neck. Tate press's were easy as fk. FLY"S HURT MY ARMS. I know i was doing these wrong because they hurt my arms like they were going to snap or something.

[Fullback_45]

Just got back from Bakersfield, about 5 hours away. My grandma is in the therapy hospital recovering from back surgeory and my grandpa was going to have some heart stuff done, but when they got in there and flushed die through his heart they descided against it. So i still spent 8 fking hours in a hospital with nothing to eat. ONly had about 4 meals the 3 days i was down there. Built them, my grandparents a whole knew fence single handedly and it looks nice. I could just feel my body buring muscle though i mean i was busy as **** there. Just got home and it feels as if i havent worked out in a year. I aint going to get ahead with this kinda ****. But i would do it all over again because my grandparents are awsome people, and when its serious heart **** and stuff like this, weights comes second. Really puts things into proportion. NOW, we will try this again, try and get soem good results with my training.

[AmateurWrestler]

Originally posted by Fullback_45
Workout 4:

Speedbench: 95x3, 95x3, 95x3, 135x3, 135x3, 135x3, 155x3, 155x3, 155x3

ROM Bench: 175x5, 185x5, 195x5

Rackpress's 225x5, 265x5

FLys: 20x12, 30x6, 20x6

Tate Press's 30x10, 35x10, 40x10

BB Rows: 135x5, 175x5, 185x5, 135x5

BB Military: 95x5, 115x5, 135x5, 95x5

Hammer DB: 35x10, 40x6, 35x6

BB Reverse Curls: 60x10, 50x10

Forgot that that was a floor press instead of a rack press. Im a fking idiot. Everything was weak really. the speed bench was slow, the ROM bench was slow, everything was slow. Militaries, oculd of went heavier but its a bitch unracking that **** because its like a foot behind your neck. Tate press's were easy as fk. FLY"S HURT MY ARMS. I know i was doing these wrong because they hurt my arms like they were going to snap or something.

good workout bro!

it looked pretty good imo, the 265x5 floor press is pretty damn strong! bb military looked good as well, the speed bench can be that way, imo a lot of it depends on your attitude in the weightroom that day.........good job with the family bro, they should def come first........happy thanksgiving :)

[BPP]

still a solid workout

but bump, grandparents health comes first always

[PainThriller]

Originally posted by Fullback_45
Workout 4:

Speedbench: 95x3, 95x3, 95x3, 135x3, 135x3, 135x3, 155x3, 155x3, 155x3

ROM Bench: 175x5, 185x5, 195x5

Rackpress's 225x5, 265x5

FLys: 20x12, 30x6, 20x6

Tate Press's 30x10, 35x10, 40x10

BB Rows: 135x5, 175x5, 185x5, 135x5

BB Military: 95x5, 115x5, 135x5, 95x5

Hammer DB: 35x10, 40x6, 35x6

BB Reverse Curls: 60x10, 50x10

Forgot that that was a floor press instead of a rack press. Im a fking idiot. Everything was weak really. the speed bench was slow, the ROM bench was slow, everything was slow. Militaries, oculd of went heavier but its a bitch unracking that **** because its like a foot behind your neck. Tate press's were easy as fk. FLY"S HURT MY ARMS. I know i was doing these wrong because they hurt my arms like they were going to snap or something.

Workout looks good to me. I wouldn't worry about the floor press deal, just do it another workout. Full ROM bench can be slow, i bench slow on ROM. How are you liking the workout so far? I told you they are a bitch, but they will get better. Are you using 50% or your 1RM? You might be going a little to heavy for speed bench.

[AJ010]

Good **** man. Thats a nice floor press! And sorry to hear about the grandparents. One of mine died already...

[BigKazWSM747]

still looking like an ok workout you had earlier. Sorry to hear about your grandparents :(

[Fullback_45]

Thanks for the support guys. I know it really isnt that bad of a workout but i allways want more and more out of them.

Pain I like your routine alot. Its just that i got a little pissed since i performed like **** that day. Oh well, the only way to go is up!

Happy holidays brothers!

[Fullback_45]

Workout 5:

Squats: 135x5, 225x5 (extremely light and fast) 295x5, 315x5

GMornings: 115x3, 135x3, 155x3

SLDL: 135x3, 185x3, 205x3

BB Curls: 70x10, 90x9, 70x10 (had to work for these last ones)

DB Alt Curls: 30x6

DB Seated Concentration gurls: Right:25x8, Left: 25x7

[Fullback_45]

Workout 5:

Squats: 135x5, 225x5 (extremely light and fast) 295x5, 315x5

GMornings: 115x3, 135x3, 155x3

SLDL: 135x3, 185x3, 205x3

BB Curls: 70x10, 90x9, 70x10 (had to work for these last ones)

DB Alt Curls: 30x6

DB Seated Concentration gurls: Right:25x8, Left: 25x7

A little tired today. 225x5 was so fking fast and easy it was increadable. 315 wasnt as strong as id of liked it but it was still good. Could of gotten more then 5 easy though. Was going to go for something above 315 but my instincts told me to save myself. Im happy with my bb curls today, really killedm y biceps after that though. Cant wait to bench on Sunday!

[AJ010]

Thats a nice workout. Everything looked pretty good. Damn you, and your squat :( :D

[Fullback_45]

Thanks bro!!! Yea im happy with it. Im training it instinctively, i dont know what rep scheme i use until i am under the bar really. I need to bring my deadlift up to par!

[AJ010]

Originally posted by Fullback_45
Thanks bro!!! Yea im happy with it. Im training it instinctively, i dont know what rep scheme i use until i am under the bar really. I need to bring my deadlift up to par!


Well you know your body best and what works of course :)


If you really want to bring that deadlift up, i hear the coan/phillipi dl routine works awesome. Just a thought. Maybe you'd rather wait til im done just to see however. Just a thought :)

[Fullback_45]

Yea, ill look that up! Thing is is that im on this Power look routine to try and get some nice traps, and im on the bench routine that Pains on. I think i just have to set some goals and what ill do is

Soon as i get a 275 bench ill insticntivley train the bench, soon as i nail 405-450 on the squat, them im really going to come after that deadlift. Until then im just takeing it a little easy on the deadlift while i train my squat heavy. I just get in a hurry.

[BPP]

great workout bro
squats lookin strong
good jobmpushin thru to 10reps last set of curls too

:)

[Fullback_45]

Thanks bro!!! My squat is the only lift im semi-happy with. Man those fking Gmornings killed me though! More props to you for those babies!

[BPP]

hehe thanks bro
theyll go up

theyre a weird lift..to me, evebn 275 is light off the rack(another sign my squats below where it should be), heavy going down past parallel, and then light flyin up hehe

[Fullback_45]

Isnt that a good thing that 275 is light off the rack! WIth your dead as good as it is, im sure your squats somewere in the three hundredd range.

[AJ010]

Yeah, i agree with fullback, im sure that if 275 feels that light off the rack, than your squat is most likely 300+ range, esp considering your deadlift.

[Fullback_45]

Workout 6: Anthony Vittucci Bench Routine.

Speedbench: 115x3, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3

Paused Bench: 155x5, 165x5, 175x5, paused for 3 seconds on the last rep of each set, just noticed it was 5x3, i didnt these fking wrong.

Flys: 20x10, 20x10 (these are a bitch and hurt my biceps and delts and fk, they suck hehe)

CG Bench: 175x5, 185x5, 200x7.3/4

Lat Pulldowns: 110x8, 140x8, 110x8

DB lat raises: 15x10, 15x10, 15x10

Everything was really easy and i didnt have to fight for anything. The paused benches were a peace of cake even though i did them raw. Flys ...........are a bitch. I love the CG though, excellent compound movement involveing only your triceps. If i was fresh i would of nailed 200 for 10 im sure. Piss's me off though that my CG is so close to my normal grip, but it seems easier. Power look routine Tuesday, ON MY BIRTHDAY!!! cant let myself down.

[BPP]

my CGs are same way bro

keep it up
great workout

[John Promise]

Mine aren't far off either. Tris must dominate the lift no matter what the grip.

[AJ010]

Aweosme workotu bro! It looked very strong no doubt. Also, happy bday! Have fun :)

[Fullback_45]

Thanks bro's! All i want for my b-day is to get stronger!

[PainThriller]

Originally posted by Fullback_45
Workout 6: Anthony Vittucci Bench Routine.

Speedbench: 115x3, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3

Paused Bench: 155x5, 165x5, 175x5, paused for 3 seconds on the last rep of each set, just noticed it was 5x3, i didnt these fking wrong.

Flys: 20x10, 20x10 (these are a bitch and hurt my biceps and delts and fk, they suck hehe)

CG Bench: 175x5, 185x5, 200x7.3/4

Lat Pulldowns: 110x8, 140x8, 110x8

DB lat raises: 15x10, 15x10, 15x10

Everything was really easy and i didnt have to fight for anything. The paused benches were a peace of cake even though i did them raw. Flys ...........are a bitch. I love the CG though, excellent compound movement involveing only your triceps. If i was fresh i would of nailed 200 for 10 im sure. Piss's me off though that my CG is so close to my normal grip, but it seems easier. Power look routine Tuesday, ON MY BIRTHDAY!!! cant let myself down.

Niiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiicccccccccccccccc cccccccccccceeeeeeeeeeeeeeeeee! Glad to see your doing good so far. As for close grips, they are great, but i am almost sure it was 3 X 5. Why were you going above 5 on the last set? It's not a problem, i was just wondering. Happy BDay to bro, have a great Powerlook workout. Oh, i also just read that your grandmother is in pretty bad shape, sorry to hear about that bro. I should have said something sooner. Family always comes first, even before lifting.

[Fullback_45]

Thanks Pain brotha!!!! Yea, i know it was 3x5, lol but it felt so light during my set, i got to five and i was like, fk it it was so easy. I was going to go for 205x5 though but..........

Yea my Grandma is actuealley doing well right now, my grandpa might have to have another bipass on the heart though.

From now on ill try and stick to the routine exactley!!! You know were i can find information on makeing a boards for my board press?

[PainThriller]

Originally posted by Fullback_45
Thanks Pain brotha!!!! Yea, i know it was 3x5, lol but it felt so light during my set, i got to five and i was like, fk it it was so easy. I was going to go for 205x5 though but..........

Yea my Grandma is actuealley doing well right now, my grandpa might have to have another bipass on the heart though.

From now on ill try and stick to the routine exactley!!! You know were i can find information on makeing a boards for my board press?

I see what your saying, you should have done 205 right then and there. Well, you know now next time they come up. Sweet, sounds like she is going to be alright. I lost my grandpop, he was the man. I know how it feels bro. As for boards, all you need are 2 by 4's cut in half either nailed or taped together. Each piece should be a foot and a half long.

[Fullback_45]

Thanks bro! Yea, 205 next time. How do flys feel for you. They really hurt my arms, the delts and stuff especialley. Hopefully I can nail something nice on the 2 board. What kinda weight to you find yourself useing on them, and how easy are the 2 boards compared to any other boards for you?

[BPP]

glad ur grandmas doin better bro!!!

i dont remember fly's hurting
but i went light and just did them to feel the stretch

never felt GREAT though

[PainThriller]

Originally posted by Fullback_45
Thanks bro! Yea, 205 next time. How do flys feel for you. They really hurt my arms, the delts and stuff especialley. Hopefully I can nail something nice on the 2 board. What kinda weight to you find yourself useing on them, and how easy are the 2 boards compared to any other boards for you?

Sure thing bro :). Flys i tend not to go out as far as i see come people do, because when you go out too far your shoulders start to hurt. When i do them i usually feel alright afterwards. When i do board presses, it will vary upon how i feel. Tommorow i have 3 board press, so i will start off with 320 for the first set of 3 to 4, i will do 3 reps. Dpepending on how i feel, i will make 5-10 lb jumps. I will most likely make 10 lb jumps. So here is how tommorow might look.

320 Set 1 3-4 Reps

330 Set 2 3-4 Reps

330 Set 3 3-4 Reps

340 Set 4 3-4 Reps


Then after that i have 1 set of 2, then 1 set of 1 rep. I most likely do 3 reps than 4.

[Fullback_45]

So you use some pretty maximal weights. Think ill try it with 225 or so depending. Kinda getting excited now!!! Thanks for the help bro!

[Fullback_45]

HOLLY FKING ****!!!!!!!!!!!!!!!!! HOLLY **** GUESS WHAT!!!!!!!!!!! THIS HAS BEN A GOAL SINCE DAY ONE OF MY WEIGHT LIFTING AND THOSE OF YOU WHO HAVE BEN HERE WITH ME KNOW.........

weight : 200!!!!!!!!!!!!
Arms: 16!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Oh damn im so excited, you can't imagine what this means to me, this has ben a 2 year goal, and i cant fking beleave it.

If i could bench 250 raw at 185 I should be alteast able to crush 275 here real soon!!!!!!!!!!!!! This just gives me the confidence to kill some new PR's. The heat is on now, now i have to work harder to make my lifts that much more impressive!

P.S- I know its not fat, because ive ben sore for like a week strait, and I still have all my vein mazes in my arms!!!!!!!

[AmateurWrestler]

Originally posted by Fullback_45
HOLLY FKING ****!!!!!!!!!!!!!!!!! HOLLY **** GUESS WHAT!!!!!!!!!!! THIS HAS BEN A GOAL SINCE DAY ONE OF MY WEIGHT LIFTING AND THOSE OF YOU WHO HAVE BEN HERE WITH ME KNOW.........

weight : 200!!!!!!!!!!!!
Arms: 16!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Oh damn im so excited, you can't imagine what this means to me, this has ben a 2 year goal, and i cant fking beleave it.

If i could bench 250 raw at 185 I should be alteast able to crush 275 here real soon!!!!!!!!!!!!! This just gives me the confidence to kill some new PR's. The heat is on now, now i have to work harder to make my lifts that much more impressive!

P.S- I know its not fat, because ive ben sore for like a week strait, and I still have all my vein mazes in my arms!!!!!!!


haha awesome you beast :)


feels good to hit those goals doesen't it?
awesome work man, very good.

[Fullback_45]

Oh **** it sure does!!! Im a heavy weight now. Now i met one goal so now 275's got to go! I got to work twice as hard now though, i mean, your bench streangth is right up there with mine and your like 45 pounds smaller then me and pains is just through the roof. But progress is progress and ill take every last bit of it!

[AmateurWrestler]

Originally posted by Fullback_45
Oh **** it sure does!!! Im a heavy weight now. Now i met one goal so now 275's got to go! I got to work twice as hard now though, i mean, your bench streangth is right up there with mine and your like 45 pounds smaller then me and pains is just through the roof. But progress is progress and ill take every last bit of it!


exactly :)

[BPP]

kick ass bro!!!! :)

[Fullback_45]

Workout 7:

BB SHrugs: 135x10, 205x8, 225x8, 265x7, 265x5

Deadlits: 135x3, 205x3, 225x6 EASY!

BB Standing Rows to the chin: 65x5, 85x5, 95x5

Standing BB Holds: 225x1 plus Minutes: 245x60seconds, 255x53 seconds

Really need to work on my grip. Everyone in there is benching 225 plus tongiht which piss's me off lol! I blasted 225x6, felt so easier, i think my deadlift might of went up, But since im training my squat heavy, i will probaley keep my deads ligiht, not going over 250.

[BPP]

lookin strong bro
thats the way to trainthe grip!! alternate the BB holds with DB holds
:)

[Fullback_45]

Thanks bro! Yea, It sure gave me for arms a pump which was cool! So next week ill do some DB Holds.

I was goign to do the PowerLook Routine but my shoulders and laters were just to sore. Got to get this into my schedule soon.

[Fullback_45]

Workout 8:

Squats: 135x3, 225x3, 275x3, 315x1, 345x6 PR!!!

LEgpress: 4 platesx10, 8platesx10

Legpress Calvepress: 8 platesx20, 8platesx20

BB Curls: 90x10PR!!!!, 90x7PR!!!!!, 70x12

BB Reverse Curls: 75x8, 75x10, 50x12

TOday was a killer workout. Couldnt squat in the Power Rack because some gym Gangstas was useing the smith machine and were hanging all over the powerrack wich is right next to it. 345x6 was nice and deep but i was feeling a little light gheaded like i was with 315x10 and really loved it!!! I had more in my but i was going to collapse within the next 3 reps i felt, but streangth wise i could of done ateleast 10 good ones.

BB Curls were ****ing amazeing. My form was so damn nice, elbows at the sides,nice and strict all biceps there. Then i came back and did 90x7 already after the first set. So far my instinctive squat and bi training is going greta!

P.S- Do you think 2 feet 8 inchs from the inside of my foot to the other is keeping my feet to far away or does it really matter, is it not fair etc?

[super carpetman]

You need to give me some advice on squats.

[Fullback_45]

Thanks bro, one of the nicest compliments someone can give!!!

What I know is that, Hip and ham streangth are key to a squat. Alot of people beleave that quads play a main roll but those hips and make you kill a squat.

Just pull yourself tight under the bar, shoulderblades together, nice and tight, back arched, just like you ass you, your spine, your back should be like a banana.

Toes pointed forward rotate your hips down, start with the movement of the hips first not the knees, take it to parrallel, and you'll really feel it, its as if your hips become one big giant spring, feels really great and you'll be a power house with form like that. And i generalley hold my breath the first 3 reps..

[super carpetman]

I wasn't joking, i suck at squating, and i know i don't have overly weak legs. When i had it most comfortable it was brought to my attention that my knees we're going well past my toes. So i had to change it yet again, now i think i have it right, but it just is a weird movement for me. Thanks for the advice, you definately know what you are doing.

[Fullback_45]

No problem bro, im thankful that squating come's natural to me, deadlifting on the other hand is different.

When ever you think your knees are going over, just try a wider stance. Good luck with that squat, your bench and dead's are awsome!

[BigKazWSM747]

awesome workout, especially the squat PR! and bump squatting depends a lot more on hamstring, hip, and lower back strength then say the leg press.

[PainThriller]

Originally posted by Fullback_45
Workout 8:

Squats: 135x3, 225x3, 275x3, 315x1, 345x6 PR!!!

LEgpress: 4 platesx10, 8platesx10

Legpress Calvepress: 8 platesx20, 8platesx20

BB Curls: 90x10PR!!!!, 90x7PR!!!!!, 70x12

BB Reverse Curls: 75x8, 75x10, 50x12

TOday was a killer workout. Couldnt squat in the Power Rack because some gym Gangstas was useing the smith machine and were hanging all over the powerrack wich is right next to it. 345x6 was nice and deep but i was feeling a little light gheaded like i was with 315x10 and really loved it!!! I had more in my but i was going to collapse within the next 3 reps i felt, but streangth wise i could of done ateleast 10 good ones.

BB Curls were ****ing amazeing. My form was so damn nice, elbows at the sides,nice and strict all biceps there. Then i came back and did 90x7 already after the first set. So far my instinctive squat and bi training is going greta!

P.S- Do you think 2 feet 8 inchs from the inside of my foot to the other is keeping my feet to far away or does it really matter, is it not fair etc?

Excellent workout bro. 345 X 6 is ****ing awesome man, thats alot of weight. Most people in the gym can't even half squat that. Your realy hammering this **** out man. Im glad to see you progress in everthing like this. When is your next bench workout on my program? I can't wait to see how you do on that.

[BPP]

huge squats bro!!
GREAT prs!!!!!

your doing great!
before summer hits youll be doin 405 for reps !!!

[Fullback_45]

**** YEA BRO'S!!! 405 is right around the corner for me! I think in like 3 more years my squat is going to be freaking scary!

Scary thing is is that 345 felt easy on the bottom and on the top of the lift, easy period!

Pain- My bench is either Saturday or sunday, im going to get my 2'4 tomarrow. HIpoe there is someone there to help me with it. I wish my bench was as easy for me as my squat, because this 250 pound bench is pissing me off!


THanks bros for all your encouragement, im phsyced as ever!!!!!

[Fullback_45]

Workout 9:

SPeedbench: 95x3, 95x3, 95x3, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3

Bench: 135x4, 135x4, 135x4

2 board press: 205x3, 225x3, 245x2, 265x1

Incline DB bench: 60x10, 65x8, 60x5

SKullcrushers: 70x10, 70x6, 70x6

DB Rows: 60x8, 60x8

Front DB lat raisess: 15x10, 20x8

Went christmas shopting last night so i didnt gte to look up how to perform a JM or Push PRess because i spent the night at someones house. WOrkout was ealy around 12 and i only had breakfast around 11 so consideing it wasnt to bad. SPeed bench actuealley felt a little bit faster, bench was light as hell, 225 on the board was easy as a motherfker. I fuaght my ass off for 265 though and got it. over all i am pleased, wasnt a great workout but i got 265 on a 2 board, cant wait for my three board!

[PainThriller]

Originally posted by Fullback_45
Workout 9:

SPeedbench: 95x3, 95x3, 95x3, 115x3, 115x3, 115x3, 115x3, 115x3, 115x3

Bench: 135x4, 135x4, 135x4

2 board press: 205x3, 225x3, 245x2, 265x1

Incline DB bench: 60x10, 65x8, 60x5

SKullcrushers: 70x10, 70x6, 70x6

DB Rows: 60x8, 60x8

Front DB lat raisess: 15x10, 20x8

Went christmas shopting last night so i didnt gte to look up how to perform a JM or Push PRess because i spent the night at someones house. WOrkout was ealy around 12 and i only had breakfast around 11 so consideing it wasnt to bad. SPeed bench actuealley felt a little bit faster, bench was light as hell, 225 on the board was easy as a motherfker. I fuaght my ass off for 265 though and got it. over all i am pleased, wasnt a great workout but i got 265 on a 2 board, cant wait for my three board!

Nice looking work bro. You hit 265 off the 2 board, thats awesome. I see that your not doing everything as according to plan. It's cool, everyones different. The 3 main things are what is important.

[Fullback_45]

Thanks Pain. I really do try and stick to the routine but i had to christmas shop wich wasnt an excuse but my freind talked me into spend the night so i couldnt find how to do a JM or anything. On an up note, i felt i could of repped 225 for 8 or so off that two board it was that easy, it was a joke. 245 wasnt as strong as i wanted it to be but i got 265 with no help so im getting stronger. Can't wait until next week!

[Fullback_45]

You know what i just realized. Im bordering on the edge of a 265 bench, because i benched 265 only 4 inchs off my chest. When 3 weeks ago, i just got 250 with those extra four inches. I just realized im getting stronger off this thing. 275 doesnt seem so far away!!!!!!!

[John Promise]

Great 2 boards. And after you hit 275, 300 won't be far behind.

[Rookie]

Damn man, you got one killer squat there. I seriously need to work on my squat form, as they have been lagging latley. I still don't understand how I can stiff-legged deadlift 320 with ease, but a 200 pound squat is tough for me.

But you've been doing great. Keep it up.

[BPP]

hell yeah bro fight for those big weights

solid workout!


:cool:

[Fullback_45]

John- Thanks bro! Yea, 275 first on my flat bench, I think ill nail it in another 2 months, deffinelty by the end of this routine. I can just feel it! Then 300 here i come, can't beleave this dream is comeing true!

Rookie- a 320 Stifflegged Dead is fking awsome! Maybe you should just widen your stance a bit. Give 300 a push and see how that feels one of these daysi n the power rack or with a spotter. Im positive you can get that. Just got to break that mental barrier. Sometimes the lighter weights feel heavier then the heavy weights!

Bigpoppa- Hell yea, so far since ive ben training tis ben pretty solid! And this is only after a month of training. Wait until you see me in 8 more months!

[Fullback_45]

Workout 10:

BB shrugs: 135x8, 225x8, 245x6, 255x6

Deadlifts: 135x6, 225x4, 245x8(what a joke)

STLDL: 135x5, 155x6

BB rows: 135x6

Standing BB rows: 65x5, 85x5, 105x5

Standing BB Holds: 225x90 seconds. 295x23 seconds

Pretty good workout. IM happy with it. Im goign to try and hit my shrugs heavy from now on for awhile. Deadlift was so fking easy......I was just ripping it right of the ground. I was really feeling my form and everything just felt great on these. Took everything else a little light instinctively, just really feeling it and giveing my workouts some diversity. Moveing my way up!

I think my deadlift has deffinetly went up because 245 was a fking feather, Got all 8 of those done in about 9 seconds.

Can't wait to fking squat!

[AMG]

Workouts are looking awesome.

Congrats on the 200lbs bodyweight!

Keep gaining. :)

[John Promise]

What's the difference between a BB Row and a standing BB row?

And nice shrugs...glad you're going heavy with these. If people trained their traps like they do their bench, there'd be more people with freaky looking traps in the gym.

[Fullback_45]

Hey thanks for stoping by AMG!!!! IM sure doing my best. Last time you seen my journal i was trying break a plateu of 225 now im on the verge of killing 265!

John- THanks man, I just cant seem to goes as heavy as id like. I mean everyone on this board is shrugging 300 pounds and stuff. Just not that strong. I think a BB Row can aslo be called a HIgh pull. ITs when you stand strait up holding the BB and bring it up to your hcin.

[John Promise]

You want depressing, when I used to frequent the about.com bodybuilding board, there were guys breaking the 500 lb shrug mark...and these weren't freakishly huge guys either.

[BPP]

awesome bro :)

impressive BB holds
seems theyre catching on w/everyone :D

keep it up
:cool:

[PainThriller]

Anthony Vitucci Bench Routine


Week 1:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

Floor Press 4 X 5

Flys 2 X 12

Tate Presses 3 X 10

Barbell Bent Over Rows 3 X 5-6

Barbell Militaries 5 X 5

Hammer Curls 3 X 10



Week 2:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

Paused Bench 5 X 3

Flys 2 X 12

Close Grip Bench Press 3 X 5-6

Pulldowns 3 X 8-10

Side Laterals 3 X 10-12

Hammer Curls 3 X 10



Week 3:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

2 Board Press 4 X 3-4, 2, 1

Flys 2 X 12

JM Presses 3 X 5-6

Bent Over DB Rows 3 X 6-8

Push Presses 3 X 5-6

Hammer Curls 3 X 10



Week 4:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

DB Press 3 X 8-10

Flys 2 X 12

Tricep Pushdowns 3 X 6-8

T-Bar Rows 3 X 8-10

Dumbell Militaries 3 X 5-6

Hammer Curls 3 X 10



Week 5:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

3 Board Press 3 X 3-4, 2, 1

Flys 2 X 12

Tricep Extensions 3 X 8-10

Bent Over Barbell Rows 3 X 5-6

Front Raises 3 X 8-10

Hammer Curls 3 X 10



Week 6:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 3

Rack Lockouts 5 X 3, 2, 1

Flys 2 X 12

Tate Presses 3 X 10

Pulldowns 3 X 8-10

Barbell Militaries 5 X 5

Hammer Curls 3 X 10



Week 7:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 3

4 Board Press 3 X 3-4, 2, 1

Flys 2 X 12

Close Grip Bench 3 X 5

Bent Over DB Rows 3 X 8-10

Push Presses 3 X 5-6

Hammer Curls 3 X 10



Week 8:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 3

Paused Bench 5 X 3, 2, 1

Flys 2 X 12

Tricep Extensions 3 X 8-10

Bent Over Barbell Rows 3 X 5-6

Front Barbell Raises 3 X 10

Hammer Curls 3 X 10



Week 9:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 3

5 Board Press 3 X 3-4, 2, 1

Flys 2 X 12

JM Presses 3 X 5-6

1 Arm DB Rows 3 X 8-10

Barbell Militaries 5 X 5

Hammer Curls 3 X 10



Week 10:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 3

Dumbell Press 3 X 8-10

Flys 2 X 12

Tricep Pushdowns Drop Sets

Pulldowns 3 X 8-10

Powerclean & Jerks 3 X 3

Hammer Curls 3 X 10



Week 11:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 3

6 Board Press 3 X 3-4, 2, 1

Flys: 2 X 12

Reverse Grip Bench Press: 3 X 6

Bent Over Barbell Rows: 3 X 5-6

Push Press: 3 X 5-6

Hammer Curls: 3 X 10




Week 12:

Speed Bench: 9 X 3

Full ROM Bench: 3 X 3

Bench Shorts: 3 X 3, 2 http://www.gometal.com/videot/ano_shorts.avi

Flys: 2 X 12

Tate Press: 3 X 10

Bent Over DB Rows: 3 X 8-10

Front DB Raises: 3 X 10-12

Hammer Curls: 3 X 10



Week 13:

Speed Bench: 9 X 3

Full ROM Bench: 3 X 3

2 Board Press: 3 X 3, 2, 1

3 Board Press: 3 X 3, 2, 1

Flys: 2 X 12

Laying DB Tricep Extensions: 3 X 10

Pulldowns: 3 X 10-12

Barbell Militaries: 5 X 5

Hammer Curls: 3 X 10



Week 14:

Speed Bench: 9 X 3

Full ROM Bench: 3 X 3

Dumbell Presses: 3 X 8-10

Flys: 2 X 12

Close Grip Bench Press: 3 X 6

Bent Over Barbell Rows: 3 X 6

Side Lateral Raises: 3 X 10-12

Hammer Curls: 3 X 10



Week 15:

REST!



Week 16:

3 Warm Up Sets

MAX!

[Fullback_45]

Thanks poppa! Yea my freind only held it for 3 seconds. Need to get my grip up there!

Pain- Boy the rest of that routine looks brutal!!!! I dont know if ill go with that or just continue the rest of your routine now. I think im getting pretty good gains off it so far. Ill wait and see how i feel when the time comes! Why did you re-do it anyway?

[Fullback_45]

Workout 11-

Squat: 135x3, 225x5, 295x1, 315x3

SPeed squats: 135x3, 135x3, 135x3, 185x3, 185x3

Leg PRess: 4 45's + 2 35's x8 x8

Calve PRess: 4 45's + 2 35's x20, x20

BB Curls: 90x12 (PR!!!) 90x5, 80x5, 70x1

BB Reverse Grip curls: 60x8, 60x8, 60x8

Forarm curls: 70x10, 70x8

Boy my hands were hurting today after this workout. I was really tired and out of it today and so the workout wasnt that strong. I hit the rack on my 295x1 and that fked me up, and i did the same thing on 315 and was trying not ot fall asleep at the bottom of the rack. Desided to throw some speed squats in there. Hit a PR on my curls again. Boy after my curls my arms are just dead. But they are going up! Just going to relax, eat a **** load, and kill my bench this weekend.

Workout number 11 is in the books..................hard to think ive only worked out 11 tiems since football has ben over, ive losted a sence of time.

[PainThriller]

Originally posted by Fullback_45
Thanks poppa! Yea my freind only held it for 3 seconds. Need to get my grip up there!

Pain- Boy the rest of that routine looks brutal!!!! I dont know if ill go with that or just continue the rest of your routine now. I think im getting pretty good gains off it so far. Ill wait and see how i feel when the time comes! Why did you re-do it anyway?

I re did it because i feel i need more time to train. Longet training cycles lead to better gains. Look at Ano Turtrainean's log.


http://www.gometal.com/diary.html


He also lost a **** load of bodyweight, but his bench greatly improved. Keep doing what your doing, the program doesn't change up until week 6.

[Fullback_45]

Workout 12:

Speed bench: 95x3, 95x3, 95x3, 115x3, 115x3, 115x3, 135x3, 135x3, 135x3

Benchpress: 185x5, 195x5, 195x5 (FAST!!!)

DB Elbows in bench: 55x5, 65x8, 65x8

Pushdowns: 140X7, 160X7, 140X7

DB Militaries: 45x5, 55x5, 55x5

BB Rows: 135x5, 155x5, 135x5

Workout was strong. Speed was better. Getting better each week. Bench was really strong. on that last set after the first rep i was like, i can go faster then this and just pounded out 4 in 4 seconds and had atleast, ATLEAST another 8 reps in me it was that easy! Pushdowns started really giveing me a burn. DB militaries madde my shoulders burn for some reason. BB rows were nice easy and very explosive. Very good workout in my opinion. My quads are still really sore though.

[Fullback_45]

Workout 12:

Speed bench: 95x3, 95x3, 95x3, 115x3, 115x3, 115x3, 135x3, 135x3, 135x3

Benchpress: 185x5, 195x5, 195x5 (FAST!!!)

DB Elbows in bench: 55x5, 65x8, 65x8

Pushdowns: 140X7, 160X7, 140X7

DB Militaries: 45x5, 55x5, 55x5

BB Rows: 135x5, 155x5, 135x5

Workout was strong. Speed was better. Getting better each week. Bench was really strong. on that last set after the first rep i was like, i can go faster then this and just pounded out 4 in 4 seconds and had atleast, ATLEAST another 8 reps in me it was that easy! Pushdowns started really giveing me a burn. DB militaries madde my shoulders burn for some reason. BB rows were nice easy and very explosive. Very good workout in my opinion. My quads are still really sore though.

[Fullback_45]

Workout 12:

Speed bench: 95x3, 95x3, 95x3, 115x3, 115x3, 115x3, 135x3, 135x3, 135x3

Benchpress: 185x5, 195x5, 195x5 (FAST!!!)

DB Elbows in bench: 55x5, 65x8, 65x8

Pushdowns: 140X7, 160X7, 140X7

DB Militaries: 45x5, 55x5, 55x5

BB Rows: 135x5, 155x5, 135x5

Workout was strong. Speed was better. Getting better each week. Bench was really strong. on that last set after the first rep i was like, i can go faster then this and just pounded out 4 in 4 seconds and had atleast, ATLEAST another 8 reps in me it was that easy! Pushdowns started really giveing me a burn. DB militaries madde my shoulders burn for some reason. BB rows were nice easy and very explosive. Very good workout in my opinion. My quads are still really sore though.

[PainThriller]

Originally posted by Fullback_45
Workout 12:

Speed bench: 95x3, 95x3, 95x3, 115x3, 115x3, 115x3, 135x3, 135x3, 135x3

Benchpress: 185x5, 195x5, 195x5 (FAST!!!)

DB Elbows in bench: 55x5, 65x8, 65x8

Pushdowns: 140X7, 160X7, 140X7

DB Militaries: 45x5, 55x5, 55x5

BB Rows: 135x5, 155x5, 135x5

Workout was strong. Speed was better. Getting better each week. Bench was really strong. on that last set after the first rep i was like, i can go faster then this and just pounded out 4 in 4 seconds and had atleast, ATLEAST another 8 reps in me it was that easy! Pushdowns started really giveing me a burn. DB militaries madde my shoulders burn for some reason. BB rows were nice easy and very explosive. Very good workout in my opinion. My quads are still really sore though.


Nice looking workout Fullback. Things are looking better each week. How are you liking my bench routine so far? Looks like your doing realy well on it. Keep it up bro, some quality work coming out of you man. 300 in no time.

[Fullback_45]

Thanks bro! Yea im loveing it so far! Like you said, fallow your instincts so i cut a excersise here or there out. FOr the most part im loveing the bench work. I thin im around 265 soon since i hit that off a two board which is only like 4 inchs off my normal ROM. SO thats atleast 10-15 pounds of streanght already in these four weeks. Another 8 weeks left and well see how 275 looks!!!!!

[PainThriller]

Originally posted by Fullback_45
Thanks bro! Yea im loveing it so far! Like you said, fallow your instincts so i cut a excersise here or there out. FOr the most part im loveing the bench work. I thin im around 265 soon since i hit that off a two board which is only like 4 inchs off my normal ROM. SO thats atleast 10-15 pounds of streanght already in these four weeks. Another 8 weeks left and well see how 275 looks!!!!!

No problem, glad to hear your liking it. With the 2 board press, your basically benching it almost, so you probably have that or 270 in you as of right now. I honestly think 275 will be yours, hell i think if you keep it up you might hit 280-285. Keep it up bro, looking forward to your next workout. One word of advice though, HIT THE DEADS HARDER AND HEAVIER BRO! I KNOW YOU CAN TRIPPLE YOUR OLD MAX RIGHT NOW! UNLEASH YOUR DEADLIFT POWER NEXT TIME YOU DEADLIFT!

[Fullback_45]

**** yea! I feel it in my bones this time, 275++++. ALl the other times i was just hopeing to get lucky but this time its going to be a feat of streangth!

On the deads, i heard you werent supposed to train your squat heavy, and your dead at the same time. Now im not sure what heavy for my squat is though, i repped 315x10, and 345x6 and still am not sure what heavy would be for me. I heard it was bad to train both heavy at the same tiem? Ill give it a shot though and try it out for awhile because 245 was so light i didnt feel it and it used to be harder for me.

Thanks for all the help man, things are looking positive!

[PainThriller]

Originally posted by Fullback_45
**** yea! I feel it in my bones this time, 275++++. ALl the other times i was just hopeing to get lucky but this time its going to be a feat of streangth!

On the deads, i heard you werent supposed to train your squat heavy, and your dead at the same time. Now im not sure what heavy for my squat is though, i repped 315x10, and 345x6 and still am not sure what heavy would be for me. I heard it was bad to train both heavy at the same tiem? Ill give it a shot though and try it out for awhile because 245 was so light i didnt feel it and it used to be harder for me.

Thanks for all the help man, things are looking positive!

Bro you will get it. You just have to believe in yourself and stay confident. As for deads and squats being trained heavy together being bad, i dont realy know if thats true or not. Id imagine it wouldn't be too good because you wouldn't be able to work both lifts to your full capacity. Try spacing the training days out between you squat and deadlift. You will only benifit, trust me. I know you have a whole hell of alot more than 325 in you on a deadlift. Next time you squat hevy, start doing sets of 3. Sinch you can probably do more than 6 with 345 like you said, why not try 365 X 3 next workout, and if that is not heavy enough, start going up. Try something like this:


365 X 3
375 X 3
385 X 3

and if that is still not heavy enough, throw in one more set of 3, going up 5 or 10 more lbs. You could probably squat 405 for a double if you realy want to, but your never going to know unless you find out. Glad to help man, think of what i said about the squats and deads.

[Fullback_45]

Hey Pain thanks for the info, I just now relised the reply FK!

WOrkout 13:

BB shrugs: 135x10 225x8(easy, fast, strong) 265x7(grip slips a little)

Deadlifts: 135x7(easy as fk) 225x6 (still easy) 275x5 (easy but tireing)

Im sick, have ben for the past 4 days, yesterday was the worse, just a cold though which im thankful for. Felt better today all though my nose if fking me up and im tired so i took it easier today, probabley shouldnt of workedout at all though but hey!

[AJ010]

Nice deadlifts and shrugs!! Looking very strong!!

[BPP]

meh
i worked out sick too
its in our blood
:cool:

good workout

[Fullback_45]

Ultimate- Good to hear from you again bro!!! Things sure are feeling stronger!

Bigpoppa- Thanks bro! Yea being sicks a bitch, my energy level was way down but i still managed to pound out 5 good deads!

[John Promise]

Looks like everyone's hitting the shrugs hard. Great job especially being sick.

[Rookie]

Damn good numbers, especially for being sick.

[ricky douglas]

Here's a trick for shrugs. Do them in the power rack, dismount them from the pins and go to work right over the pins. If your grip slips, put it down, regrip and get back to work.

You're doing great at everything, don't get down about shrugs, cause they're still awesome. I wish I could squat or bench like you do.

[Fullback_45]

Hey thanks a million guys! Im feeling alot better and going to hit the gym hard monday now that i have 17 days to just sit at home eat and lift. Hopeing to do some heavy tripples with some squats

Thanks for all the comments and Ricky, im going to try your idea next week, thanks bro's!

[Fullback_45]

Alright bro's a little rant here. Today I pretty much fked myself over. I told my freind we could go to the mall today and he really liked the idea. So i get there and stuff and i find out his fking ***get frein who id never met is going to go with us. This guy has like no freinds, fked up parents and is ghetto style and still's everything. Im not ghetto and i hate liers and theifs so this is already good. We go to the movies and then go to the mall, and im pretty much on the back burner the whole time. I mean come to find out, when my freind is around this guy he is all slang and **** like "yo check it, aight". So this guy stills some gameboys that are 100 dollars along with some games and stuff. We go to eat, and my freind has to buy this ***get his lunch and stuff and we say its his birthday just so he can get free icecream. Then we go to Tower Records and my freind who is "realy really tight" by this time of the night already wants to buy porn and is like

"someone give me two bucks to buy a porno mag guys!" which i hate that kinda stupid bull****. Did the same **** at the mall, wanting to pay him to go and try and get girls numbers and stuff. So finalley this horny little fk ask the guy working there if they card them and stuff so the guys says its cool so he pics up some porn and buys it. He is really slick and cool now. So we get back to his house and his ***get ass homie is hella rude to his parents asking if he could stay the night etc etc etc.

So finalley my mom came to pic me up and i say by to his dad and stuff and the ***get just goes in is room with this weirdo.

So about 2 hours go buy and im sitting here and my freind calls me and is like "

"do you like samoian butt sex" and im like "huh" and he hangs up.

I call him back and ask him why he did that and he answers like he is someone else and i ask him why he did that and he just hung up.

Im so fking pissed at this guy right now, I swear to god if i had my own car and could drive id drive over to his house, open his door, go into his room and bash the **** out of both of those ***gets. Im so fking pissed.

What im goign to do is set my alarm clock for 4:00 in the morning, then 5:00, 6:00, and 7:00 and wake up each hour and give me about 3-4 early morning wake up calls tonight.

[BPP]

that sucks bro..i hate friends that do that around others

and the other tool is the type of person I despise

u should go back to every store and point out to the secuirty on video tapes his acts..or find out when he goes next and tip a cop

use it as motivation next lifting day bro

and great idea on the calls! do it every night

[Fullback_45]

Week 14:

Speedbench: 95x3, 95x3, 95x3, 115x3, 115x3, 115x3 135x3, 135x3, 135x3

Benchpress: 185x5, 185x4, 185x4

3 board press: 225x3 (easy) 265x2x0, 270x0

BB SKulls: 80x8, 90x10 (PR), 70x8

INcline DB Bench: 65x5, 65x4.5

Front Lat raises: 20x5, 15x5

BB Rows, underhand grip: 135x5, 175x5, 155x5

Not good.............not a bad workout. SPeed was alright, bench's were heavy though, i just had a hard time getting into today. I was tired going into it so.............. . I did 265x2 and asked if he helped and he said "just with my finger tips man that was you all the way" Then on 270x1 he said that he used his giner tips for the first inch and then it was just me and id have to agree because I really blew it away with ease. I was just tired the rest of the workout.

Help me analyze this bro's:

My current flat bb max bench as off 5-6 weeks ago is 250. 2 weeks ago i hit 265 off a two board........faought that fker but got it no help. And today i almost hit 270. So does that mean my weakpoint is between a 2-3 board? Should i continue the wrest of this routine or do something to adress my weak point if infact it lies between the two and three board? ANd the million dollar question. Do you think a 275 flat bench is possible in the next 5-6 weeks?

P.S- I am goign to add some cardio into the mix once a week because i think my face is getting to fat and it lowers my self eseteem.

[PainThriller]

Originally posted by Fullback_45
Week 14:

Speedbench: 95x3, 95x3, 95x3, 115x3, 115x3, 115x3 135x3, 135x3, 135x3

Benchpress: 185x5, 185x4, 185x4

3 board press: 225x3 (easy) 265x2x0, 270x0

BB SKulls: 80x8, 90x10 (PR), 70x8

INcline DB Bench: 65x5, 65x4.5

Front Lat raises: 20x5, 15x5

BB Rows, underhand grip: 135x5, 175x5, 155x5

Not good.............not a bad workout. SPeed was alright, bench's were heavy though, i just had a hard time getting into today. I was tired going into it so.............. . I did 265x2 and asked if he helped and he said "just with my finger tips man that was you all the way" Then on 270x1 he said that he used his giner tips for the first inch and then it was just me and id have to agree because I really blew it away with ease. I was just tired the rest of the workout.

Help me analyze this bro's:

My current flat bb max bench as off 5-6 weeks ago is 250. 2 weeks ago i hit 265 off a two board........faought that fker but got it no help. And today i almost hit 270. So does that mean my weakpoint is between a 2-3 board? Should i continue the wrest of this routine or do something to adress my weak point if infact it lies between the two and three board? ANd the million dollar question. Do you think a 275 flat bench is possible in the next 5-6 weeks?

P.S- I am goign to add some cardio into the mix once a week because i think my face is getting to fat and it lowers my self eseteem.

Looked pretty good, but everyone has their days bro. As for your spotter, tell him to keep his hands off the bar if it discourages you that much. It's that simple, tell him to lift you off, and step away. Thats what i do when im maxing, in training im not realy discouraged because i know how it feels when the spotter helps me. As for dropping the routine, to me that wouldn't make any sense at all because your already too far into it, and you have made improvments in previous workouts. Just consider this an off day, we all have them and there is no reason to stop the program. What i think you should so is focus on your weak point while on this routine. If your week point is between 2 and 3 boards, work on them in each bench workout and strenghten that point of the bench. Since your past 2 and 3 boards now in the program, it would be a very good idea. Hit up 2 and 3 boards after Full ROM bench press, that way you can get that needed work in.

[Fullback_45]

Thanks for the help bro. Na it isnt discourageing or anything, just discourageing that im not strong enough to get it. So next weeks workout should lool like
Week 6:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

3 boardpress: ________

Floor Press Lockouts 5 X 3, 2, 1

Flys 2 X 12

Tate Presses 3 X 10

Pulldowns 3 X 8-10

Barbell Militaries 5 X 5

Hammer Curls 3 X 10

Im thinking i should probabley go light on these???? Just to get my triceps use to this point or how should i address his part? Also should i continue to do them until the ned of this plan? Thanks for the help bro. Really appreciate it.

[Fullback_45]

also are the floor press lockouts like a rack press except your doing in from the floor? Im guessing this is max effor to? Cant wait to give them a shot.

[PainThriller]

Originally posted by Fullback_45
Thanks for the help bro. Na it isnt discourageing or anything, just discourageing that im not strong enough to get it. So next weeks workout should lool like
Week 6:

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

3 boardpress: ________

Floor Press Lockouts 5 X 3, 2, 1

Flys 2 X 12

Tate Presses 3 X 10

Pulldowns 3 X 8-10

Barbell Militaries 5 X 5

Hammer Curls 3 X 10

Im thinking i should probabley go light on these???? Just to get my triceps use to this point or how should i address his part? Also should i continue to do them until the ned of this plan? Thanks for the help bro. Really appreciate it.


That looks fine, but throw in 2 boards before it. I say go as heavy as you can handle for 3 reps on those board sets. Id try trippling your max on a 3 board. On a 2 board, try trippling 225-235. Take long rests though, realy long rests, ranging from 2-3 minuts. Carb up well too, down an energy drink. Also, after those sets of board presses, do 2 sets of close grip 3 boards, and go for 6 reps for those 2 sets. That way, your triceps will get even stronger at that point in the lift.


Edit: On these sets, make sure you dont hit faiure too. If you can only do 2 reps, settle for 2 reps. Same goes for close grip 3 board, just do what you can, but go as heavy as possible.

[Fullback_45]

So do 2 boards and three boards and three board close grips in each workout?

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

2 boardpress: 2x3

3 boardpress: 2x3

CG 3 boardpress: 2x6

Floor Press Lockouts 5 X 3, 2, 1

Flys 2 X 12

Tate Presses 3 X 10

Pulldowns 3 X 8-10

Barbell Militaries 5 X 5

Hammer Curls 3 X 10

Im thinking i should probabley only do this for about 2 weeks so my CNS wont be fatigued?

[PainThriller]

Originally posted by Fullback_45
So do 2 boards and three boards and three board close grips in each workout?

Speed Bench 9 X 3

Full ROM Bench Press 3 X 4-5

2 boardpress: 2x3

3 boardpress: 2x3

CG 3 boardpress: 2x6

Floor Press Lockouts 5 X 3, 2, 1

Flys 2 X 12

Tate Presses 3 X 10

Pulldowns 3 X 8-10

Barbell Militaries 5 X 5

Hammer Curls 3 X 10

Im thinking i should probabley only do this for about 2 weeks so my CNS wont be fatigued?

Looks good, do that every other workout. Good call on CNS fatigue, dont want to over do to much of a good thing.

[Fullback_45]

Alright bro! So in another week ill give that a shot! thanks for the help. Happy hollidays!

[Fullback_45]

Workout 15:

Squats: 135x5, 225x3, 315x3, 365x1, 385x1, 405x3 (PR!!!!!!)

BB curls: 90x9, 80x8, 70x5

Reverse curls: 70x8, 70x8

BB Forarm curls: 90x10, 80x10

Took 405for a ride toda nice and deep to parallel. I was resting during 225 and some big black guy was doing STLD with 315 and screaming and everything and then after that hes like "dont just look at it do it, cmon,.......cmon" and i was like wtf? And some hella hot girl was working out on the leg machines and was lookiing in the mirror at all that weight! Dont know if the bar was bending or not. I could of gotten a 4th rep but i was shakeing like a motherfker and hesitated so i racked it. THey were nice, deep, and strong today! I ben meaning to hit 405 for a max for awhile and trippled it today!!!!!!!!!!!!!!!!

[PainThriller]

Originally posted by Fullback_45
Workout 15:

Squats: 135x5, 225x3, 315x3, 365x1, 385x1, 405x3 (PR!!!!!!)

BB curls: 90x9, 80x8, 70x5

Reverse curls: 70x8, 70x8

BB Forarm curls: 90x10, 80x10

Took 405for a ride toda nice and deep to parallel. I was resting during 225 and some big black guy was doing STLD with 315 and screaming and everything and then after that hes like "dont just look at it do it, cmon,.......cmon" and i was like wtf? And some hella hot girl was working out on the leg machines and was lookiing in the mirror at all that weight! Dont know if the bar was bending or not. I could of gotten a 4th rep but i was shakeing like a motherfker and hesitated so i racked it. THey were nice, deep, and strong today! I ben meaning to hit 405 for a max for awhile and trippled it today!!!!!!!!!!!!!!!!


WOW! HOLY ****! HOLY ****! Fullback you are becoming an animal. 405 for a tripple is an awesome feat, i congradulate you big time my friend. Your kicking my ass in squats bro, pretty soon youll be kicking my ass in everything else :). I told you that you could squat that much, and look, you wound up trippling it. Im just starting squatting again, it's pathetic weight but i have to start all over again with squats. My legs are out of shape, and the strength just isn't there anymore due to the long lay off. Im still happy my pulls are high though. Anyway enough talk about me, this is your journal and that is your PR. Again, congrats bro. When max out day comes, you know you will be very pleased.

[Fullback_45]

Hehehe thanks bro, maybe someday ill become a beast like yourself! Im not beaten your ass yet in the squats, you still squat 425, and are STARTING TO SQUAT AGAIN. Im in trouble now. My next stop is 450!!!! I think in about 4 months ill be able to obtain a 450 squat! My bench should be a little higher now to since my squat is in the 4's! I think i might be able to pull around 365 now to! ONE PR AT A TIME!!!! Thanks for all the support bro

[PainThriller]

Originally posted by Fullback_45
Hehehe thanks bro, maybe someday ill become a beast like yourself! Im not beaten your ass yet in the squats, you still squat 425, and are STARTING TO SQUAT AGAIN. Im in trouble now. My next stop is 450!!!! I think in about 4 months ill be able to obtain a 450 squat! My bench should be a little higher now to since my squat is in the 4's! I think i might be able to pull around 365 now to! ONE PR AT A TIME!!!! Thanks for all the support bro

No problem man, you are a hard working SOB and you deserve every PR that comes your way. Hah, youll be ahead of me by the time i even touch 400 on a squat again, so dont kidd yourself :). When i touch 400 again on a squat, your ass will be at 500. My legs are out of it, but that strength will be back in a matter of months bro. 365, **** that you can pull 405. I know you can, next maxout it is yours.

[Fullback_45]

Fk yea!!!!! Dont know when ill max out again, I just ben playing it "instinctively" and yesterday matter of fact I kept visualizeing 405 in my head and the number 2, well today turned that number 2 into 3!!!! Scary thing is is that after i was done, I remeber your going to be benching that soon,........................kinda freaky.

[AJ010]

Holy ****!!!!!! OMG dude!!! 405x3!!!!!! You've ****in gotten stronger!!!!!

[Fullback_45]

Hehehe Thanks bro, im so damn pumped right now, i really feel that this is one of my first PR's that is actueally good! This was a good christmas present, best one ive could of have given to myself!

[PainThriller]

Originally posted by Fullback_45
Fk yea!!!!! Dont know when ill max out again, I just ben playing it "instinctively" and yesterday matter of fact I kept visualizeing 405 in my head and the number 2, well today turned that number 2 into 3!!!! Scary thing is is that after i was done, I remeber your going to be benching that soon,........................kinda freaky.

I say max once you conclude my bench routine. That way you will have more than enough training expierence in you, and all 3 lifts will be trained to their fullest. You are training smart, so keep it up and dont change a thing. Yeah i sure hope 405 will be mine soon enough. I have a feeling that these high reps will realy help my 1 rep and 3 rep maxes because im realy explosive in these high rep benches. The extra explosiveness will most def help. Maybe 375-380 once i hit 25-30 reps.

[Fullback_45]

It can only do you good! It'll probabley shock your system, includeing your CNS and so you'll almost be fresh again so to speak! Just wait until you tripple 405 on the bench hehehe! Its deffinetley in your near future!

[Fullback_45]

Oh yea, i dont know if i want to max out on the same day though, because My squat killed me after I was done, and deadlifts fatigue the **** out of me even when i dont go heavy, and i really want to put hte most energy in my bench, think ill just set a week aside for max outs. Want to max out before i have weights at school that way i know what im capable of throwing around that ****ty ass fking weight room at school. Im going to have to go to Golds for my squats because our school only has a smith machine lol.........a fking smith machine man!

[PainThriller]

Originally posted by Fullback_45
Oh yea, i dont know if i want to max out on the same day though, because My squat killed me after I was done, and deadlifts fatigue the **** out of me even when i dont go heavy, and i really want to put hte most energy in my bench, think ill just set a week aside for max outs. Want to max out before i have weights at school that way i know what im capable of throwing around that ****ty ass fking weight room at school. Im going to have to go to Golds for my squats because our school only has a smith machine lol.........a fking smith machine man!


Strech out your max days during the week you decide to max. Like this:


Monday: MAX Bench

Wednesday: MAX Squat

Friday: MAX Deadlift


That way you will have the rest needed to do your best. But do remember to take a full week off before doing your max lifts. As for the smith machine, tell that coach of yours to get rid of it and buy some squat racks.

[Fullback_45]

Thats exactley how im going to do it! As for the coach im really going to try and see if he can buy a power rack. I love those things you set your depth with the pins and its no question balls out raw lifting. All those fairies at school hang out on the leg press, hopefully i can get him to get a power rack!

[Fullback_45]

Journal note: Just to keep myself positive and realize my progress i just had to post this. Now i know its a little late and you are supposed to weigh yourself first thing in the morning and measure but

Weight:197
Biceps: JUST ABOVE 16 UNPUMPED
Vascularity: Crazy!!!!!!!

My weightlifting life has ben so good lately, with my PR's and my tris are STILL Sore from my 90x10 skullcrushers Monday i think it was. This is great, just had to post this , havent felt this good in a looooooooooooooooooooooong time.

[BPP]

hell yeah bro
love watchin ya enjoy this again and progress

your much happier than during football season!

[Fullback_45]

Thanks bigpoppa, its moments like this that make me feel like im actualley accomplishing something. I found myself in a football meeting the other day and thaught "why the fk am i in here". To be honest i really dont know why i play football, i mean no one is forceing me to, i dont do it for girls, its just something that i do i guess. Screw football another 8 months of weightlifting, a 300 bench press, and 450 squat!

[AJ010]

Have you decided when you're gonna max! And bro, you dont need us to tell you you've achieved anything! Just look through your journal! Keep up the awwesome work

[PainThriller]

Originally posted by Fullback_45
Journal note: Just to keep myself positive and realize my progress i just had to post this. Now i know its a little late and you are supposed to weigh yourself first thing in the morning and measure but

Weight:197
Biceps: JUST ABOVE 16 UNPUMPED
Vascularity: Crazy!!!!!!!

My weightlifting life has ben so good lately, with my PR's and my tris are STILL Sore from my 90x10 skullcrushers Monday i think it was. This is great, just had to post this , havent felt this good in a looooooooooooooooooooooong time.


Thats awesome bro, good for you. Sounds like your doing good man. Awesome to hear, and you better be postive with all the progress you have been making.

[Fullback_45]

Workout 16:

Shrugs:135x10, 225x10 (extremely easy) 245x10, 265x5

Dead Lifts: 135x3, 225x5, 275x3, 275x1, 295x3

Powercleans: 135x5, 135x5, 155x1, 165x1 (note on the 155, and 165 one after i cleaned it i pressed it up over head for some reason)

BB hold: 225x21

Pretty crappy workout if you ask me. I was disappointed with my deadlifts, I was just exhausted early for some reason. Powercleans were easy as fk though, im surprised how easy they were, after reading all the descriptions and pictures on how to do them i thaught they would be hard. I pressed it up over head on the 155 and 65 one just for fun, went up with ease, didnt even feel it but its a foolish thing to do and im lucky i didnt hurt myself, ill never do that again. I was just tired as hell half way through the owrkout, swetting and everything, my shirt was wet as hell like id ben running sort of. Debateing weather to do cardio tomarrow. Just wasnt feeling it today.

Note: There is no way im going to be able to workout at school next semester because i will be tired as a mother and swetting and all kinds of bad stuff and that isnt good especialley when there is this girl i want to pursue. Ill keep my lifting outsidde of school.

[BPP]

not a bad workout still bro
PC's lookin strong!!! keep it up!

[Fullback_45]

Thanks alot bro! Im going to nail those fkers next time, they just tire the hell out of me. Think ill do some 18 inch deadlifts to next week to mix it up a bit.

[BPP]

Originally posted by Fullback_45
Thanks alot bro! Im going to nail those fkers next time, they just tire the hell out of me. Think ill do some 18 inch deadlifts to next week to mix it up a bit.

thats what I like to hear :)

[AJ010]

Come on dude, that looked like a great workout! 295x3 on deadlifts looked great. Was it to failure? BTW, me and you have like totally opposite strengths. Squat is no doubt your best lift, and deadlift is mine. But im sure that within a few months your deadlift will be 375 or more.


And the PC's looked great, especially since they were after deadlifts! My back usually doesnt want to bend down after a really heavy deadlift lol. Were they easy? And pressing them is even more impressive. My over head push strength is weak, damn shoulders.


Keep it up!!

[Fullback_45]

The deads were NOT to failure thank god! I just had no energy after 275 and felt the lack of energy comeing during 225. This is just a weird lift for me. I should be repping atleast 350 for a few seems how my squat is so high now. I think it was just a bad day and am going to kill the fk out of 315 for some reps next week!

Power cleans were a joke. The form came natural to me and everything felt good. Even my bad wrist. I found out that i was actueally clean and pressing them which is a lift infact. I think i could probabley get 205 thats how easy they were the other day. I was swetting my ass off after those things though, they sure drain you aswell, but fun as hell! Thanks for the compliments bro!

[AJ010]

Great to hear man! Yeah, i really think you're dead must be at LEAST 350 now, but we'll see. Try repping 315 some time :)

I envy your clean and press haha. 205 would be a pretty nice number to hit on the clean part :) (if you could press it, even more impressive!)

Both make me tired, but both are fun as hell! :)

[Fullback_45]

I think your bench is even impressive, given its 65 pounds over your body weight. Yea I will learn a little more about these lifts next week. I think ill try and max out on my clean and press just to know were i stand.

[AJ010]

Originally posted by Fullback_45
I think your bench is even impressive, given its 65 pounds over your body weight. Yea I will learn a little more about these lifts next week. I think ill try and max out on my clean and press just to know were i stand.

Thanks a lot man. I like my bench , but im gonna get 225 at ~140 soon! :)

Within 6 months, i would like to be at these numbers:

Squat-300
Bench-225
Deadlift-365
Total-890

Now i dont know if i will hit those, because of my injuries and recovery time, but if i dont hit em, no big deal, i wont rush.

EDIT- the olympic lifts will help your speed and jump a lot too! So i recommend doing them frequently

[Fullback_45]

Your going to kill those numbers. Deffinetley the bench. I am a piss poor ass bench and it took me 3 months to get up from 225 to 250 and im sure it'll take you not long to add those extra 20 pounds. Im sure you'll nail the **** out of those lifts before the 6 months. Key is...............STAY HEALTHY! Think of it as getting all the bugs out of the system.

[AJ010]

Originally posted by Fullback_45
Your going to kill those numbers. Deffinetley the bench. I am a piss poor ass bench and it took me 3 months to get up from 225 to 250 and im sure it'll take you not long to add those extra 20 pounds. Im sure you'll nail the **** out of those lifts before the 6 months. Key is...............STAY HEALTHY! Think of it as getting all the bugs out of the system.


Thanks man. I will consider real lifting and make sure im up to it.


And i really dont think 25lbs in 3 months is bad at all to gain! You're bench isnt really bad like you think, but i think i get at what you're saying.

[Fullback_45]

Lol yea, as much as i struggle on the bench 25 pounds in 3 months is pretty fast IMO, and for someone who is a little bit of a better gainer like yourself shouldnt worry because you'll nail the bitch. Just irritatets the fk out of me when i go into the post your pics section and (no offense to these guys or anything by any means) but there is like 6'3 people who weigh like 160-180 pounds and are benching 250 hehe. Oh well 275 within the next 5 weeks!

[AJ010]

Originally posted by Fullback_45
Lol yea, as much as i struggle on the bench 25 pounds in 3 months is pretty fast IMO, and for someone who is a little bit of a better gainer like yourself shouldnt worry because you'll nail the bitch. Just irritatets the fk out of me when i go into the post your pics section and (no offense to these guys or anything by any means) but there is like 6'3 people who weigh like 160-180 pounds and are benching 250 hehe. Oh well 275 within the next 5 weeks!

Yeah man, thats nearly 10lbs/month. You're gonna kill 275 when you try it. Kill it!!

And hahahaha, i guess you'll just have to bench 275 at your height and weight, and you wont be irritated anymore :D

I guess my gain speed is pretty good, but my retaining ability is better. Unless its just because im about 15, i pretty much keep my strength even if i dont lift or do anything.

[Fullback_45]

Workout 16:

Speedbench: 115x3, 115x3, 115x3, 115x3, 115x3, 135x3, 135x3, 135x3

Benchpress: 185x4, 205x5, 215x4 ALL WERE ****ING EASY!

FloorPress: 225x1, 225x0, 225x0 ****

CG Bench: 135x6, 175x5, 135x5

Standing BB militaries: 95x5, 115x5, 135x5, 150x3 EXPLOSIVE

Lat PUlldowns: 110x8, 140x8, 130x8

Tatepress's: 35x10, 40x10

The only thing that kept this from being a ****ty workout is that the bench work was easy, instinctive, and really good, the benchpress that is. Last night i had a gut insticnt that i could fk up 205 after i blew it away with easy, had ATLEAST 10 in me instinctively i know that i said fk it and put 215 on and blew that away and i ATLEAST HAD 8 in me i know! Sometimes you can just tell how much you have left. So i went and did floorpress's and i dont know what to say.......................8i couldnt get it up. So i did close grip and was pretty tired by this point so took it light on those. Now i was pissed off so thaught id do some Militaries standing up. Everyone one of those fkers was fast as ****, nice and strong and EASY.

The bench work was alright but that is the only thing taht keeps me from being pissed at this workout.

[BPP]

few rough spots, but some def. good spots as well!

[Fullback_45]

Got to take the good with the bad i guess. Almost felt like doing a rep test with 215 hehe.

[PainThriller]

Originally posted by Fullback_45
Workout 16:

Speedbench: 115x3, 115x3, 115x3, 115x3, 115x3, 135x3, 135x3, 135x3

Benchpress: 185x4, 205x5, 215x4 ALL WERE ****ING EASY!

FloorPress: 225x1, 225x0, 225x0 ****

CG Bench: 135x6, 175x5, 135x5

Standing BB militaries: 95x5, 115x5, 135x5, 150x3 EXPLOSIVE

Lat PUlldowns: 110x8, 140x8, 130x8

Tatepress's: 35x10, 40x10

The only thing that kept this from being a ****ty workout is that the bench work was easy, instinctive, and really good, the benchpress that is. Last night i had a gut insticnt that i could fk up 205 after i blew it away with easy, had ATLEAST 10 in me instinctively i know that i said fk it and put 215 on and blew that away and i ATLEAST HAD 8 in me i know! Sometimes you can just tell how much you have left. So i went and did floorpress's and i dont know what to say.......................8i couldnt get it up. So i did close grip and was pretty tired by this point so took it light on those. Now i was pissed off so thaught id do some Militaries standing up. Everyone one of those fkers was fast as ****, nice and strong and EASY.

The bench work was alright but that is the only thing taht keeps me from being pissed at this workout.


I say thats a pretty damn good workout, but i have a question, WHY THE **** DID YOU TRY THAT MUCH WEIGHT OFF THE BAT ON THE FLOOR PRESSES?!?! Come on Fullback, do the program the way it was constructed. The sets were 3 sets of 4-5 reps, and you only did one rep. Dont be pissed at the workout, be pissed at the mistake you made. I don't mean to be hard on you, but if you followed everything the way it was meant to be followed and eased your way into the floor presses you would have done a WHOLE lot better. When i did floor presses i started with a light 190, and eased my way into 230. You have to start low and work up in weight them. You jumped in head first just because you nailed 215 on regular bench. Believe me, i know the mentality. Just take it with a grain of salt bro, the workout was good and take it for what it was. Just make sure you do everything as followed from now on.

[Fullback_45]

I thaught this was a max effor lift bro, it says


Floor Press Lockouts 5 X 3, 2, 1

So i can allways nail 225 on rack press's and everything i do so i was going to hit 225 for 3, then like 245 for 2 and then something else, boy was i surprised.

[PainThriller]

Originally posted by Fullback_45
I thaught this was a max effor lift bro, it says


Floor Press Lockouts 5 X 3, 2, 1

So i can allways nail 225 on rack press's and everything i do so i was going to hit 225 for 3, then like 245 for 2 and then something else, boy was i surprised.


Oh floor press lockouts, it's a lockout only your laying on the floor. Why did you do regular floor presses? It is a max effort lift, and i would say for a lockout that is right for you, hell ill even give you more weight :). But, for a floor press im not to sure about that. I would give you 200-210 at the most for reps on a floor press.

[Fullback_45]

I had laid on the floor, put my elbows down on the groudn, just like a flor press and the bings and bar happend to lay perfectly there so infact i did bench it off the rack. It was about 6 inches off my chest. Is this right or should the pins of have ben higher?

[PainThriller]

Originally posted by Fullback_45
I had laid on the floor, put my elbows down on the groudn, just like a flor press and the bings and bar happend to lay perfectly there so infact i did bench it off the rack. It was about 6 inches off my chest. Is this right or should the pins of have ben higher?

The pins should have been higher. Your only doing the lockout part of the lift, you were doing basically a half way press. Set the pins about a couple more inches upward the next time you do them. Here is a vid of what a rack lockout should be like.


http://www.joeskopec.com/joeskopecracklock.mpg

[Fullback_45]

OH WHAT THE ****!!!! I love those things, Rack press's yea, way back when i was benching 225 for a one rep max i nailed 285 lower than that on a rack press. This quest is becomeing a big pain the ass. I just want to put 275 on the bar and every day just try and bench it adn im sure 1 of the 7 days id try it id get it. Thats the way im feeling right now. Ill get it thoug someday. Thanks for the Constructive criticism,................there is allways next workout to do right.

[AJ010]

Still a good workout man. Make up for it next time!!

[PainThriller]

Lastly, here is a pic of the famous Bill Crawford performing a rack lockout.

[Fullback_45]

Holly **** thats like 975 pounds i beleave!

[PainThriller]

Originally posted by Fullback_45
Holly **** thats like 975 pounds i beleave!


Nah, it's one 100 lb plate on each side, 4 45 lb plates on each side, one 35 on each side and the 45 or 50 lb bar. Dont know what all of that adds up to, but either way it's alot.

[AJ010]

Originally posted by PainThriller
Nah, it's one 100 lb plate on each side, 4 45 lb plates on each side, one 35 on each side and the 45 or 50 lb bar. Dont know what all of that adds up to, but either way it's alot.

720lbs :D

[Fullback_45]

Workout 17:

Squats: 135x5, 225x8, 315x8

Speed Squats/Form work: 135x3, 135x3, 135x3

STLD: 135x5, 185x3, 105x3, 225x5 PR! Easy!

BB curls: 90x10, 80x7, 70x8

BB Reverse Curls: 60x8, 70x8, 60x8

DB Curls: 30x7, 30x7

BB Staning Foramr curls: 100x10, 80x10

Not a bad workout. Takeing the squats light. ITs great knowing i can go in there and throw aroudn 315 easy now that i know what im capable of. STLD were really good and light! PErfect form aswell.

I rerackedthe 90 pound BB and i accidently tipped the top BB and it fell down the BB rack takeing like 6 other BB out and one big pile. Alot of people looked at hte chain reaction but i didnt give a **** and carried on!

Some skinny tall hispanic guy asked for a spot on the smith machine benchpress, i think he was just trying to show off buth it 300x4 on it lol and i almost wanted to ask him if i could try it!

Really a nice owkrout today.

[BPP]

great workout bro
crazy squat strength

and hell yeah on the PR!!!!

[Fullback_45]

Thanks poppa! I love squats, they are really my best excercise and i know ill be at over 500 by the time im out of highschool. Im thinking im going to take the squats a little light and really hit MY STLD because they felt really good today and work the hams!

[BPP]

hell yeah bro, those SLDL will do wonders

your squat strength is sick, 500+ bro!!!

[Fullback_45]

For sure, only a hundred or so pounds away, and my squat seems to be my more stronger exersise (sp...forgot how to spell that word) so 500 is allready doomed!

[BPP]

hell yeah bro..500 soon...700 befopre end of college? :)

[PainThriller]

Originally posted by Fullback_45
Workout 17:

Squats: 135x5, 225x8, 315x8

Speed Squats/Form work: 135x3, 135x3, 135x3

STLD: 135x5, 185x3, 105x3, 225x5 PR! Easy!

BB curls: 90x10, 80x7, 70x8

BB Reverse Curls: 60x8, 70x8, 60x8

DB Curls: 30x7, 30x7

BB Staning Foramr curls: 100x10, 80x10

Not a bad workout. Takeing the squats light. ITs great knowing i can go in there and throw aroudn 315 easy now that i know what im capable of. STLD were really good and light! PErfect form aswell.

I rerackedthe 90 pound BB and i accidently tipped the top BB and it fell down the BB rack takeing like 6 other BB out and one big pile. Alot of people looked at hte chain reaction but i didnt give a **** and carried on!

Some skinny tall hispanic guy asked for a spot on the smith machine benchpress, i think he was just trying to show off buth it 300x4 on it lol and i almost wanted to ask him if i could try it!

Really a nice owkrout today.


Noy much to say here, but nice ****ing workout. Awesome SLDLS, keep it up man.

[Fullback_45]

thanks pain, my lower body training is juuuuuuuuust fine. I feel like benching like crazy though all week, this is a good thing going into my last 4 weeks or so of this bench routine! Got to make this feeling last!

[PainThriller]

Originally posted by Fullback_45
thanks pain, my lower body training is juuuuuuuuust fine. I feel like benching like crazy though all week, this is a good thing going into my last 4 weeks or so of this bench routine! Got to make this feeling last!


No problem, great work. I know how you feel, have trhat attitude when you bench on Sunday. Keep an optomistic attitude bro, you will do great.

[Fullback_45]

Workout 18:

18 inch deadlifts: 135x3, 225x3, 295x3, 315x3, 365x1

Deadlifts: 135x1, 135x1, 135x1

Powercleans: 135x1, 135x1, 155x1, 175x1

Clean and press's: 135x1, 135x1, 155x1, 175x1, 175x1

Goodmornings: 95x3, 115x3, 135x3

BB Holds: 225x30seconds

BB hold Deadlift style: 225x60seconds


Im am one weak mother fker. I just dont know what it is. Its not my form, my form is solid, im just week. I personalley think my deadlift streangth is naturalley abnormally week for some reason. Guess its from my football injuries to my back before. The cleans and press's were easy its just that they were a little slower but the press's were easy. This is really pissing me off, i hope for some better workouts soon.

[big_baller]

All in the mind mate.

Go easy on your back.

[BPP]

your DL = my squats a month ago
all in the mind like he said

just gotta believe in it 100% bro.... ill bet its all mental!

[Fullback_45]

Workout 19:

GUYS I FKING KILLED THIS!!!

Speedbench: 115x3, 115x3, 115x3, 135x3, 135x3, 135x3 FAST AS HELL

Benchpress: 185x3, 185x4, 185x3

3 Borad: 225x3, 250x6!!!!!!!!!!! WHAT A FKING JOKE, NO SWET!!!

Standing BB militaries: 115x5, 135x5, 45x10, BLEW THE HELL OUT OF THEM.

BB Rows: 135x5, 155x5, 135x5

DB incline bench: 45x10, 60x8, 70x6, barely got a workout


Guys, I honestly have never had a heavy weight feel this light as 250 did on any benchpress, rackpress, 2 board or incline. I was going to go for three and i firgured id probablye stall on the last rep of 3 but i started doing it and i was like this is fking amazeing how light it is, so i just pounded out 3 more AND IT WASNT EVEN TO FAILURE, I had about 2 more in me. THEY GOT KILLED!!! **** 250!!!!!!! Everything else was a joke, the militaries and the DB incline after all this work was a walk in gthe park.


On the downside, after all it is only a 3 board and im thinking i can probbabley get 250 for 3 reps solid, and so my max is proabbley were i still projected it at around 260, on the upside, 250x6, easy as ****, and i was benching it 4.75 inches off my chest, did i make my 3 board wrong? and my ROM is 19 inches. TODAY WAS A GOOD FEAT OF STREANGTH FOR ME!!!!!

[BPP]

hell yeah bro!!!
kick ass workout

now KEEP that mentality for every time you bench!!!! this is the mindset you need!!!!!!

[Fullback_45]

Thanks big i dont know what it was !!!!!!!!! I guess it was that packer's game, that got me all emotional and ready to go!!!!!

[John Promise]

Awesome benchwork, and the DLs didn't look bad...they actually looked pretty good. Must have just been in your head...don't let a bad session spoil things.

[Fullback_45]

Workout 20:

Squat: 135x3, 225x10, 275x10, 275x10 all extremely nice and deep and easy.

Speed Squat: 135x3, 135x3, 135x3

STLDL: 135x5, 185x5, 225x7 PR!!!! EASY AS A MOTHERFKER!

BB Curls: 90x13 OLD PR! NICE AND FKING FAST!, 80x5, 70x4 totalley spent

Damn nice workout, felt really refreshing, im adding these high reps just to switch it up, keep my body guessing, have a feeling this variety is going to help me out. The STLDL were awsome, could of done probabley another 5 more with 225 if i really pushed it but i just wanted to get a nice streathc and they really felt good.

On a bad note, it seems like when my streangth is good, like my bench was just awsome, i damn near benched 250x6 because my 3 board is equivelent to a 2 board i found out pretty much, but when i feel strong i feel ugly and fat. and when i am week i feel hella buff lol.

[BPP]

hell yeah bro!! kick ass PR's and workout in general!!

keep it goin and keep the mindset....a PR a day!

[BigKazWSM747]

great workout :cool: Congrats on the PRs.

[Fullback_45]

Thanks bros!!!! I hope to keep these PR's on a role. Going back tomarrow and hit the bis again! STLD were easy as a motherfker! 225x10 next week easy!

[BPP]

225x10 will be yours bro, no doubt...pretty soon 245x10 :cool:

[Fullback_45]

Oh man, i might even go for 12, but then again, maybe ill give 245 a pull! the possibilietes are endless!

[Fullback_45]

BB Shrugs: 135x10, 225x10, 275x5 (PR!!!) 285x4(PR) 295x4 (PR) ****ING EASY!

Deadlifts: 135x3, 225x3, 245x10 WAAAAAAAAY EASY!!!!!!!!!!!!!

BB Curls: 90x3, 100x7 (PR!!!!!!), 90x6, 70x5

DB Hammerss: 35x8, 35x10

BB Wrist Curls: 90x10, 90x10


I BLEW THE **** OUT OF THIS OWRKOUT TO. LIKE IT WAS NOTHING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I just went in there and didnt even think about putting 50 more pounds on the shrug and did it and kept doing it and my left hand kept slippiing after 4 reps but wtf !!!! Deads were soooooooo daaaaaaaaaaamn eeeeeeaaaaaaasssssssssyyyyyyyyyyy. Biceps felt really really good. I could of done 10 atleast with the 100 on a good day.

I BEAT SOME ASS THIS WEEK!!!!! and the kids next to me on the opposeing football team were haveing problems STLDing 175 and one of them dropped it and they were bitching about the "thick bar" looooool. AWSOME WEEK!

[BigKazWSM747]

kick ass workout bro! awesome work on the PRs! Your #s just keep flying up. Keep up the good work! :cool:

[Fullback_45]

Thanks bro! This week had ben awsome, set more PR's this week than in all my montsh of training it seems hehe.!

[BPP]

nice PR's bro!!! kickin ass!!!!

[PainThriller]

Originally posted by Fullback_45
Workout 19:

GUYS I FKING KILLED THIS!!!

Speedbench: 115x3, 115x3, 115x3, 135x3, 135x3, 135x3 FAST AS HELL

Benchpress: 185x3, 185x4, 185x3

3 Borad: 225x3, 250x6!!!!!!!!!!! WHAT A FKING JOKE, NO SWET!!!

Standing BB militaries: 115x5, 135x5, 45x10, BLEW THE HELL OUT OF THEM.

BB Rows: 135x5, 155x5, 135x5

DB incline bench: 45x10, 60x8, 70x6, barely got a workout


Guys, I honestly have never had a heavy weight feel this light as 250 did on any benchpress, rackpress, 2 board or incline. I was going to go for three and i firgured id probablye stall on the last rep of 3 but i started doing it and i was like this is fking amazeing how light it is, so i just pounded out 3 more AND IT WASNT EVEN TO FAILURE, I had about 2 more in me. THEY GOT KILLED!!! **** 250!!!!!!! Everything else was a joke, the militaries and the DB incline after all this work was a walk in gthe park.


On the downside, after all it is only a 3 board and im thinking i can probbabley get 250 for 3 reps solid, and so my max is proabbley were i still projected it at around 260, on the upside, 250x6, easy as ****, and i was benching it 4.75 inches off my chest, did i make my 3 board wrong? and my ROM is 19 inches. TODAY WAS A GOOD FEAT OF STREANGTH FOR ME!!!!!


Now it seems to me like somebody decided to let it all out in this workout. Looks like i knew what i was talking about once again, man i feel good being right :D. Now, this is the kind of intensity im talking about. I told you once you get your mind clear and focus, you would do better than you would opposed to worrying about the weight. Even though you didn't follow my program as planned ONCE AGAIN :D, it doesn't realy matter because you did great. Given on how you did 6 reps with 250 and your 3 board being the equivalent of a 2 board, id say that puts you at 275-280. Your right on track, keep this attitude, i dont want to see you lose it. Also, i saw all your other workouts, looking good. Keep on track, keep focused, and BE ****ING INTENSE! Yell if you want to who gives a ****, whatever keeps you going on super aggressive intensity do it. Keep it up bro, your going to do great.

[Fullback_45]

Thanks pain! Oh ****, i did do some closegrips but i forgot to add them in there, ill edit it.

I remeber talking to you and you saying something about trying to hit a three rep max on my 3 board since it was my week point. I talked to Jeremy, A.K.A Slayer of Iron on MSN and he thaugt htat was a good idea adding that into the workout instead of the four board!

Man im ready to **** some more boards up! Think ill pyramid to 250 this weekend!

[AJ010]

Nice deadlifts man!!!!!

[Fullback_45]

OH MY FKING GOD!!!!!!

Workout 21:

Speedbench: 115x3, 115x3, 115x3, 115x3, 135x3, 135x3, 135x3

Benchpress: 135x5, 135x5, 135x5

Paused bench, 1 sec pause: 205x3, 215x3, 225x3, 245x2, 250x3!!!! MOTHER FKING EEEEEEAAAAASSSSSSYYYY PR!!!

BB Rows: 135x5, 185x5, 155x5

INcline DB Benchpress: 65x5, 75x5

BB militaries: 60x5, 90x5

Skulls: 70x8, 90x8

MOTHERFKING EASY AS HELL!!!!!!!!!!!!!!!!!! speed was incredable then i got some spots and i almost hit hte guy in the head with 245 paused becaus i blasted it so fking fast! and then 250 lol paused was a fking joke, lol could of gotten maybe one or 2 more it was so fking easy!!!! People were looking at me like a freak! Made a new freidn and i told him about the bench routine Pain and im goign to send it to him. Going to take it likght next week and the week after and just get ready to crush 275 like a bitch!!!!!!

I NOW REP MY OLD ONE REP MAX!!!!!

I know, i know pain i should of only done 250 once, but on the instinct, since 250 felt so light PAUSEd and the lift was easy i just HAD TO DO IT FOR MORE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !

GOD DAMN IT I JUST WANNA ****ING CRY IM SO ****ING HAPPY OH MY I CANT BELEAVE THIS ****!!!!!!!!!!!!!! I OW IT ALL TO YOU BROS!!

[AJ010]

HOLY ****!!!! Good job!!!!!!!

[Fullback_45]

Thanks bro, im in a whole nother world right now!

[AJ010]

Originally posted by Fullback_45
Thanks bro, im in a whole nother world right now!

Hell yea you must be!


Man, imagine how I felt when i went from 160 to 180 on 3 board in one week, when i was supposed to only get 165!!!!!!

[Fullback_45]

the thing is it was paused, and it was s struggleing touchn go all those other times. How you healing steel?

[AJ010]

Originally posted by Fullback_45
the thing is it was paused, and it was s struggleing touchn go all those other times. How you healing steel?

No dount man, thats a HUGE improvement!


Well surgical region is pain free, and the sticky stitch paper is starting to come off. Knees are feelin good lately. And i uhhhh, fel ldown my stairs. So now i got burns on my right arm. But otherwise, im perfect! :D

[Fullback_45]

Good to hear! LMAO no offense but that just sounded funny, you fell down the stairs?!?!?!? How in the hell did that happen? Can't wait to see you get back in the game bro!

[AJ010]

Originally posted by Fullback_45
Good to hear! LMAO no offense but that just sounded funny, you fell down the stairs?!?!?!? How in the hell did that happen? Can't wait to see you get back in the game bro!

Hahahahaha. Dude do you know what it feels like while rollin thinkin that might be your last moment? Its crazy. I thnik i tripped on the edge of the step idk.


And yeah i cant wait either!

[BPP]

**** yeah bro!!!!!!!!!!!!!!!! thats what I like to see

youll be attackin a 405 bench soon at this rate!!!!!!!!

[Fullback_45]

THANKS PROPPY!!!!! Can't loose site of 275, got to hit that first, then its 300, then its 315 (had this one in my mind awhile) hopefully within the next 8 months!!!!! Wish me luck!

[BPP]

dude you are SO ready for 275! 250x3 = 275x1 no problem!!!

[Fullback_45]

Thanks Proppy! Like another two weeks and time will tell!

[Fullback_45]

Workout 22:

Squat: 135x3, 225x6, 295x3, 315x8

SLDL: 135X5, 185X5, 205X5, 225X10 AWSOME!

BB Curls: 135x.5, 135x0 just to drained but sure i could of have goten it twice maybe.

BB Curls: 90x8, 100x6, 80x6

Over all a kick ass workout. Squats were easy as a motherfker even though the reps are weird. SLDL are sooooo awsome, man 225 was soooo light and the stretch and feeling they gave me was just increadable, could of done 15 with them maybe thats how easy they were. I was going to really do bb curls heavy as **** today because i think i can do 135 adn tried for fun, but i w;as soaked in swet and everything after the SLDL and the BB curls are just weak as hell after that. Might have to have a own seperate by day!

[BPP]

another great workout bro!!! I think someone broke thru a platuea and is gonna shoot his #s up soon and often :cool:

[Fullback_45]

Thanks man!!! I really think your right! I just got to keep up the tempo! The thing is its so damn hard to eat and drink a gallon a water a day because of school, im barely haning on to my 16 inch arms lol.

[Fullback_45]

Workout 23:

Shrugs: 135x8, 225x8, 245x3, 225x8, 275x8, 305x5 (PR!!!!!!)

Deadlifts: 135x3, 225x3, 275x1, 305x3

Shrugs: 135x20

DB Hammer Curls: 35x3, 40x10, 45x5, 40x5

BB standing foramr curls: 100x12, 100x13

Killed everything i touched today! Set anohter Pr on the shrugs wich is bad ass! Deaded for the first time above 300 since my max several months ago, slow but could of done a bunch more, just drove with the legs. Really nice workout!

[BPP]

great PR bro!!!!!!
keep the ball rollin!!

great numbers all around

[John Promise]

Those shrugs are getting crazy. 405 will come real soon.

[Fullback_45]

Thanks guys, really appreciate the postive encouragement here! Yea these past two fking weeks ive benc killing PR's! Damn near put like 50 pounds on my repping shrug sets in a week. These are a real mental challange though, i noticed tonight iwas hollding onto that bar with a full fist instead of my knuckles. Things are feeling great streangth wise!

[BigKazWSM747]

Nice workout. Awesome work on the shrugs PR btw. Keep up the good work, your on a roll! :cool:

[Fullback_45]

Hey thanks alot Bigkaz! Hopefully this ball will just get bigger and bigger as it roll's n'rolls!!!

[AJ010]

****, nice shrugs and deadlifts!!! I'm impressed man

[Fullback_45]

Hey thanks steel! You'd think id be happy though now and everytime i set a pr i feel week as hell lol got to set some more. LIke when i did my 250 bench i can remeber saying like, i cant wait until i can atleast bench 225 for reps, oh well 405 shrug in 8 months!

[AJ010]

Originally posted by Fullback_45
Hey thanks steel! You'd think id be happy though now and everytime i set a pr i feel week as hell lol got to set some more. LIke when i did my 250 bench i can remeber saying like, i cant wait until i can atleast bench 225 for reps, oh well 405 shrug in 8 months!

Hell yeah man! Always try to better yourself

[Fullback_45]

Workout 23:

Speedbench: 115x3, 115x3, 115x3, 135x3, 135x3, 135x3 (superfast!)

Bench: 185x5, 205x5, 205x5, 205x5 (DID SOME LIGHT BENCH TODAY LOL)

FLoorpress: 135x4, 135x4, 135x4

Incline DB: 65x10, 75x8, 60x5

Standing militaries: 65x5, 95x5, 105x5, 115x5 (fast as ****)

BB Rows: 135x5, 185x5, 195x5 (PR!!!!) STRONG AS HELL!

Skullcruhers: 80x10, 90x8

Tatepress's: 35x10, 35x10

Did week one of the bench routine becase i didnt do it on the first day and i think going any heavier so close to max out is bad instinvtively for me after haveing peaked during htis routine already.

Really another badass workout. The flat benchpress's wasnt as fast as id like it but was a walk in the park. A PLing buddy i know in the gym came over and told me my bench was looking strong! Listend to Rob-White-ZOmbie all day and had that in my head in the gym. Everything was really strong and im sore already for some reason. Alot of hot woman in the gym today doing there thing and i felt as if all eyes were on me lol! Hope i can keep this up, only 2 more weeks until the big numbers! Im going to take it superlight next time and probabley not go over 165 on the bench then enjoy my week off and hopefully set some bad mother fking PR's!!!!!

[BPP]

kick ass bro

keep on chuggin, your training is ****ing AWESOME!!

great pr!!! and LOL "light" bench :D

[Fullback_45]

HELL YEA! Thanks bigppopa, im so excited these dyas, i think i just mostly mentaly got stronger or something. I dont know if its ben my training or what but the ball is rolling and only getting bigger!

[PainThriller]

Originally posted by Fullback_45
Workout 23:

Speedbench: 115x3, 115x3, 115x3, 135x3, 135x3, 135x3 (superfast!)

Bench: 185x5, 205x5, 205x5, 205x5 (DID SOME LIGHT BENCH TODAY LOL)

FLoorpress: 135x4, 135x4, 135x4

Incline DB: 65x10, 75x8, 60x5

Standing militaries: 65x5, 95x5, 105x5, 115x5 (fast as ****)

BB Rows: 135x5, 185x5, 195x5 (PR!!!!) STRONG AS HELL!

Skullcruhers: 80x10, 90x8

Tatepress's: 35x10, 35x10

Did week one of the bench routine becase i didnt do it on the first day and i think going any heavier so close to max out is bad instinvtively for me after haveing peaked during htis routine already.

Really another badass workout. The flat benchpress's wasnt as fast as id like it but was a walk in the park. A PLing buddy i know in the gym came over and told me my bench was looking strong! Listend to Rob-White-ZOmbie all day and had that in my head in the gym. Everything was really strong and im sore already for some reason. Alot of hot woman in the gym today doing there thing and i felt as if all eyes were on me lol! Hope i can keep this up, only 2 more weeks until the big numbers! Im going to take it superlight next time and probabley not go over 165 on the bench then enjoy my week off and hopefully set some bad mother fking PR's!!!!!



Nice looking workout bro, good job on keeping it a little lighter than usual. Save yourself bro. Thats cool that you met a powerlifitng buddy, more motivation for you. Bump on White Zombie, good ****ing music. Also, have you seen my bench vid of me hitting 230 16 times :D? Good job man, keep it up, and smash those old PR's.

[AJ010]

Kickass workout!! I cant wait to speed rep 135 :)

The bench sets looked great. Damn you, 205x5 light :D

[Fullback_45]

Workout 24:

Squats: 135x5, 225x3, 295x3, 315x3, 355x3 DEEP AND EASY AS FK!!!

STLD: 135x5, 185x5, 225x5 SO FKING EASY!!!!!!!

BB CURLS: 100x10 (PR)!!!!!!!, 80x5, 100x3

Really an easy as all out workout today. Left nothing behind. I was pressed for time, but next time im going to nail 250 or so on the STLD and actuealle get a workout. Squats, first time i went this heavy since 405x3 and i just eased back into it, this style works really well for me..

THE CURLS WERE FKING AWSOME. Best set of curls in my life! Elbows at the sides, super stict form and easy as a MOTHERFKER! Could of got another 2 maybe!

Still maintaining my 16 inch arms raw in the morning and wieghting about 198. Things are pretty good. Going to take all this intensity and REP 275 COME MAX DAY!!!!

[gibbs_6]

dang dude, progressing big time, im liking the big numbers you are putting up, want to race to 300 bench? lol im at 235x6 right now, i need something to encourage me a bit.

[Fullback_45]

Thanks for the comments bro! Appreciate it! Your on brother! First one to 300 is the BEAST! When is your max? I got 250x3 and hopeing to get 275. Im thinking we might be around the same on the bench.

[AMG]

Looking strong bro.

[AJ010]

Awesome curl PR!! Damn man we're so close on those!

But damn, im jealous of your squat! Doing over 350 easy is just crazy!

[Fullback_45]

Hey brother! 275 is in two more fking weeks!!!! Im so pumped about it. I mean ive ben haveing fun doing all my other lifts that im just going to take 275 as one more excersise. Remeber those gut instinct numbers that pop into my head? For the past week i keep seeing the number 285 but i just hope i havent spoken to soon!


Were both on our way to 150 Steel!

Squats, i just have geneticalley sound ham's!

[AJ010]

Originally posted by Fullback_45
Hey brother! 275 is in two more fking weeks!!!! Im so pumped about it. I mean ive ben haveing fun doing all my other lifts that im just going to take 275 as one more excersise. Remeber those gut instinct numbers that pop into my head? For the past week i keep seeing the number 285 but i just hope i havent spoken to soon!


Were both on our way to 150 Steel!

Squats, i just have geneticalley sound ham's!

Yeah man, i know for sure 275 will go down(actually up! :D )

Hmmm.....285 eh? sounds do able!

Hell yeah. Itd be funny curlin 150, cuz thats more than what a lot of average people bench :D

And damn you man......lucky bastard haha.

[gibbs_6]

It will be 3 weeks, to next raw maxout I think? I have a meet in 2 then have to again the next week because of powerlifting and offseason conflicting a little. 275 is what Im gunning for and 285 sounds real nice in 3 weeks. Next week in offseason we are starting some 3 rep sets so i will post what i can put up for 3 soon, good luck man on your maxout

[Fullback_45]

Thanks alot bro! Goodluck to you aswell, 275 now? 285 wont be a problem.

[Fullback_45]

Workout: 25

Shrugs: 135x8, 225x8, 275x8, 295x8, 305x6

Deadlifts: 135x3, 225x1, 275x1, 295x1, 315x3

Powercleans: 135x3, 135x3

BB Curls: 100x5, 100x6, 100x3

BB Reverse curls: 70x8, 70x8, 70x8

BB Forarm curls: 100x10, 100x10

A weird ass day, on the way home from school my freind ran into a parked trailor in the middle of the fking street makeing a U turn. Today ws finalss to and i was sporting osme new shoes and felt kinda weird. Ben having these dreams about this girl i was obsessed with since 10th grade. So anyways.......workout was not what it should of ben, should of ben better. 315x3 just isnt going to cut it at all with me. needs to be 405x3. The weak point is right were the back takes over in the lift, and on the fourth rep i felt my back start to get fatigued and called it quits so i wouldnt sacrifice form. Hit the biceps again because i didnt hit them good enough last ight and im goign to be wresting for a week.

Some Bald guy was stareing at me during my shrugs like a bad ass. Really just havent felt right latly, ben feeling kinda weird. Oh well, after max out im makeing a plan and upping the intensity again, enough of these bith ass workouts.

[BPP]

where is your weakpoint?? where the back takes over below the knees? or above the knees? above the knees is also alot of hips

if its in the shin area start blastin away at 18" DL's
if its at the bottom off the floor blast bavarian DL's
if its at the very top, 18's and lockouts

[Fullback_45]

Hey bigpoppa. Actualley, its like this:

My form is almost like my squat form except just a little bit narrower, my quads are roughly around 90degrees and my lower back is striaght. The bar useualley is right over my toes. I can rip the weight of the ground with a grunt but then half way up, rouglhy around the knees its a real bitch. I think im going to do some speed deadlifts and some lockouts like you suggested. ANy more suggestions? Im gong to construct my next routine tongiht.

[BPP]

yeah, hit up partials and speeds, those will def help....

[AmateurWrestler]

everything has been looking tremendous! you are turning into a monster right before our eyes! :)

[Fullback_45]

Thanks for the adivce Poppa.

Amateur-Good to have ya back man! Thanks man, im on my way, i can feel it. Goodluck hitting 180 bro!

[AJ010]

Awesome deadlifts. Damn man you're makin me have a hard time keep up with ya there! :D


More curls again hahaha :D


Shrugs are lookin good as well

[Fullback_45]

Lol hey Steel thanks! Yea, 100x10, 80x5 just wasnt enough, had to hit them again just had to!

Deadlifts are a major pain in the ass, i dont know if its a mental barrier or what. IM allways a little distracted whenever i deadlift.

Man, someone is prank calling me again, i could just beat some fing ass i swear.

[Fullback_45]

Workout 26:


DB Benchpress: 55x8, 70x8, 80x8, (easy as fk)

Speedbench: 135x3, 135x3, 135x3

Benchpress: 155x3, 155x3

Db inclines: 60x8, 70x8, 75x8 (easy and light as fk)

CG Benchpress: 135x8, 135x5, 135x5 (so damn easy)

BB Rows: 135x5, 185x5, 205x4 (PR!!!), 135x5

Skullcrushers: 80x8, 80x8

Standing military press: 95x5, 115x5


Last workout guys. Im takeing this next week off. I wont be benching for like 12 days i think is my next bench workout. THere has ben alot of highs in thes 25 workout, 8 week cycle:

Squat: 405x3
Bench: 250x3
BBCurl: 100x10
Row: 205x4
Shrug: 305x6
STLD: 225x10

now im hopeing for a 275 benchpress. Im not goign to max on squats or anything yet, i need to give them more time, im building up again to another heavy tripple.

Lifes ben weird to me. None of my buddies were in the gym the past two weeks ive ben going at the normal time and there was like 3 super hot girls today in there. During my Militaries, some hot ass indian girl who i was looking at a few times on teh running machines came and as doing smith squats and then bent over and her ass was right there for me to look at.............crazy i know.

Some Hispanics were beching and while i was doing my CG one sitting across from his buddy benching pointed his finger in my direction................anyways hes like "yo, put another 45 on there man!" to his homie loud enough so i could hear lol, and he was doing like 225x3x3 and looking at me in the mirror inbetween sets. It was the gayest thing the hispanics have done in california since they built missions. Anyways, time to watch my diet and set some major mother fking PR's..........starting with 275 babie!!!!!!!!

[BPP]

nice way to end it
you've made HUGE gains lately and have been doing great!!

now come back and get onto that 300 bench :mad:

[Fullback_45]

Thats the plan sir!!!!!! I know ive made progress but sometimes i doesnt feel like it. The numbers speak though. Thanks for the support brother!

So sphyced , just can't wait to crush 275.

[John Promise]

Originally posted by Fullback_45
It was the gayest thing the hispanics have done in california since they built missions.
WTF? I didn't know building missions was gay :D :D

Seriously, that's a lot of chest work. And the numbers are respectable right up to the end. Are you going to max out before your break?

Anyway, bump to what proppy said. You've put in a lot of work and it shows in your numbers. You'll crush them when you come back.

[AmateurWrestler]

fullback, that was one kickass workout bro!

great job on the rows, exactly how do you perform them? i've always had some trouble with em.........


good luck bro, that 275 bench is ****, what you've been doing lately is pretty kickass dude, keep it up :)

[PainThriller]

Awesome last workout bro, cant wait to see how things go for you from my program when you max out. Just remember, when you max out, warm up right, pshych up, and dont think about the ****ing weight. Get the best arch you can get, go all out on it. I suggest you practice it on your days off so it is near perfect when you max. Also, i suggest ammonia. Clear out your nostrals, and allows you to get the biggest breath you can. Ok man i think i covered it, have a good rest and good luck bro. Eat lots and gain some extra quality weight while your off aswell. That extra weight will aid you when you max.

[Fullback_45]

Thanks for all the support bro's! It really fuels me!

John- I was just pulling words out my ass, lol it was right after a workout and so i was still wacked out. Nope, it going to be about 12 days until my next bench workout which i will max out on. And starting that day ill be getting geared for 300 because there is no way in hell 275 is going anywere but up!

Amateur- Hehehe I agree it was pretty kick ass, pretty intense, I blew through it, only took about a minute to two minutes between sets. I was swetting my ass off. I felt fat all day so i was pretty intense.

I perform my row's like: Grab the bar shoulder width. Feet shoulder width, slightly bend the knees. Back at about 50 degrees and use an over or underhand grip. I like the over hand method myself, and just pull that motherfker into you keeping your elbows in.

Your right, 275 is light weight!

Pain- Hey bro, your routine has already showed results. Im guessing atleast 15 pounds even before the program was over but its going to be 25 pound result you'll see! You sure ammonia wont kill any brain cells? Ive loved the routine bro, Ive even recomended it and sent it to one person via email if you dont mind. Really was probabley one of the best routines ive ben on.

Heres what im thinking my max day will look like.

Benchpress:
135x3
135x3
135x1
185x1
225x1
250x1
275x1

Im thinking that shoudl be good.

[PainThriller]

Originally posted by Fullback_45
Thanks for all the support bro's! It really fuels me!

John- I was just pulling words out my ass, lol it was right after a workout and so i was still wacked out. Nope, it going to be about 12 days until my next bench workout which i will max out on. And starting that day ill be getting geared for 300 because there is no way in hell 275 is going anywere but up!

Amateur- Hehehe I agree it was pretty kick ass, pretty intense, I blew through it, only took about a minute to two minutes between sets. I was swetting my ass off. I felt fat all day so i was pretty intense.

I perform my row's like: Grab the bar shoulder width. Feet shoulder width, slightly bend the knees. Back at about 50 degrees and use an over or underhand grip. I like the over hand method myself, and just pull that motherfker into you keeping your elbows in.

Your right, 275 is light weight!

Pain- Hey bro, your routine has already showed results. Im guessing atleast 15 pounds even before the program was over but its going to be 25 pound result you'll see! You sure ammonia wont kill any brain cells? Ive loved the routine bro, Ive even recomended it and sent it to one person via email if you dont mind. Really was probabley one of the best routines ive ben on.

Heres what im thinking my max day will look like.

Benchpress:
135x3
135x3
135x1
185x1
225x1
250x1
275x1

Im thinking that shoudl be good.


Glad to hear it's been working for you bro, that makes me happy and proud. The ammonia will wake you up bro, i wouldn't worry about killing brain cells, it doesn't get you high LOL. The warm up looks very good, very good indeed. I suggest doing a set with just the bar first, then 135 X 10 for one set, then 225 X 1, 250 X 1, 260 X 1 just for a PR, and then go for the 275. Thats just what i would do, but you dont have to.

[Fullback_45]

Hmmmm will windex work? lol Ill check into that.

Yea i guess your right, I allways play around with the bar for form work before i bench but i dont count it as warming up since its so easy.

I guess ill give that a go:

45x______
135x10
225x1
250x1
260x1
275x1!