short_dude---the road to a 405 bench (Powerlifting journal)

[short_dude]

I thought I'd start documenting my workouts here, since I'd have more motivation to actualy post them here then to write them down in a log (which I rarely do...i know I should)

Anyway, I plan on updated this every single workout, feel free to criticize, flame (in a good way), compliment, and make suggestions.

I am trying to combine a Westside routine for powerlifting with a bodybuilding style routine for the other bodyparts like biceps, traps, abs, hamstrings, etc....but I mainly focus on the big three.

Right now my max bench is at 340, completely RAW, no belt, no arch, don't use powerlifting style bench.

Horrible sticking point in the midde right now.

Squat and Deadlift are decent as you can see from my sig below but they are no where near where they should be compared to my bench, feel free to critique my leg routines especially (I have only been training them serioulsy for about 1 year and a half)

Main goal is to bench 405 and oefrect Westside style training as suitable for me in the process.

Wish me luck guys.

[RiNgMaSteR]

Good luck man! Good to see you starting a journal.

[big_baller]

**** your huge! 340 pound bench isn't too shabby either!

I look forward to reading this journal....

Can I ask whats your best reps with weight ie. 250 for 10 etc.

And the same for dumbell press ie. 125's for 6.

[britt72]

nice short dude, looking forward to the journal

[short_dude]

Originally posted by big_baller
**** your huge! 340 pound bench isn't too shabby either!

I look forward to reading this journal....

Can I ask whats your best reps with weight ie. 250 for 10 etc.

And the same for dumbell press ie. 125's for 6.


255 X 10 (that was about 6 weeks ago haven't been doing high reps in a while)

DB 115's X 7...115 is as high as my gym goes...have to wait till I get back to school in a few weeks to use the 120's.

First entry coming up tonight...gotta go work at the A+P now (boring but at least I can get discounts at the grocery store)

[short_dude]

Originally posted by big_baller
**** your huge! 340 pound bench isn't too shabby either!

I look forward to reading this journal....

Can I ask whats your best reps with weight ie. 250 for 10 etc.

And the same for dumbell press ie. 125's for 6.

255 X 10 (that was about 6 weeks ago haven't been doing high reps in a while)

DB 115's X 7...115 is as high as my gym goes...have to wait till I get back to school in a few weeks to use the 120's.

First entry coming up tonight...gotta go work at the A+P now (boring but at least I can get discounts at the grocery store)

[short_dude]

First Entry

Max Effort Bench Day
Tuesday August 10th 2004

Warm-up
bar 2 sets
95 X 5
135 X 3

fist press (like a 1-board press) have spotter put his fist on your chest...come down hit it pause quickly and then press back up.

185 X 3
225 X 3
275 X 3
315 X 1
345 X 1

maybe could have done 350 but wasn't going do another set.

skulls e/z curl bar
sets of 3 with 120,125,130,135
then 140 X 2 third one got a little help

db presses -- all sets to failure
115 X 7
115 X 6
115 X 5 (PR to get at least 5 on all three sets)

tricep pressdowns 3 sets of 10 @150 real easy

in all pretty solid day this is the last week for my fist press ME exericse...next week i'll move on to either rack lockouts or close grip bench.

[Fullback_45]

I think this is going to be a great journal. Bench is looking pretty damn fking heavy! Your stats sound solid. Keep it up.

[RiNgMaSteR]

Man, your one strong bencher! Awesome job man!

[big_baller]

awesome 1 board kinda thing.

I'm guessing your a tri bencher? weak off the chest?

Or am I mis-reading?

[short_dude]

Originally posted by big_baller
awesome 1 board kinda thing.

I'm guessing your a tri bencher? weak off the chest?

Or am I mis-reading?

yeah fist press is almost identical to a 1 board press (only the last 2 or 3 inches of the lift are taken off the ROM.

Triceps are strong yes I close grip almost 300 my PR is 295 for 1

I'm not weak off the chest as in I'll never fail a lift by getting stapled to the bench. Instead I'll get the first 3-4 inches fine and then fail in this nasty sticky point a little bit below the midpoint of the full ROM. When I do fist press I always fail 3-4 inches above the fist (regular bench 6-7 inches above the chest, etc.)

[short_dude]

Squat DE Day
Wednesday August 11th

Box Squats (done on end of flat bench...my gym doesn't have a box...required depth was reached on all reps)

warm-up bar, 135

12 X 3 @ 205 for speed 45 sec rest period in between sets
2 min rest period after 6th and before 7th set.

Military Press (felt like doing a few sets for shoulders)
135 X 5
175 X 5
190 X 4

Stiff-Legged Deadlits (kept the weight light on these)
205X 8
215X8
230X8
are these supposed to work your lower back as well, or mainly your glutes and hamstrings? What do you think of this exercise?

Good Mornings 3 sets of 115 X8 (these killed by lower back...they felt good though and my back doens't hurt now so I think I was using good form)

Seated Leg Curl Machine 2 sets of 10 moderate weight

Calf Raises Seated
135X 8
155X8
165X8

Calf Raises using end of a leg press machine
360 X 8
400 X 8
430 X 6

Ab Machine
3 sets of 8 110, 125, 155

Finish with 3 sets of 8 decline crunches with 35 lbs plate resting on chest.


Overall solid day just give me some feedback on the stiff legged deadlits and the good mornings?? Was it okay to do box squats on a bench or should I find a box next time?

[britt72]

wow man, 190 for 4 on the military is nice.

[ravyn]

I'm not weak off the chest as in I'll never fail a lift by getting stapled to the bench. Instead I'll get the first 3-4 inches fine and then fail in this nasty sticky point a little bit below the midpoint of the full ROM. When I do fist press I always fail 3-4 inches above the fist (regular bench 6-7 inches above the chest, etc.)

that's the same problem i'm having. i tried to get 295 last week and it went up about 4-5 inches and i just couldn't seem to get it to go any farther - held it there for about 5 seconds before saying to my spotter "um, can you help me?"

as to squatting on a bench vs. an actual box - i don't think it really matters as long as you're getting low enough. i'm going to be using one of the low seats (what you'd use for a seated military press) for my box squats since that's the only thing available at my gym which will get me low enough.

[short_dude]

Saturday August 14th, 2004

DE Bench Day

warm up bar and 135

205 X 3 for 12 sets
rest period one minute between each set
two different grips
most sets semi-close grip (all fingers inside outer ring()
some sets regular ME grip (middle finger right on outer ring)

I tried arching today and it's going to take a while to get it down. I find my flexibility isn't very good or I'm just not used to my belly in the air. My speed sucked compared to any other day.

Should I use a belt for speed day too, as well as for ME? I did some sets with and without the belt for feel.

felt like doing a 225 test at the end since it's been a while
after speed work.
225X15 felt good.

close grip incline press
205X5
215X4
220X3 (this exercise was harder than I thought it would be)

db incline press
100X8 for 3 sets (joke...should have gone heavier)

barbell rows for lats
205X5
215X5
225X4
230X4

quick day only took 45 minutes

[britt72]

great job short dude, nice workouts , how many do u think u could push 225 on a fresh day?

[big_baller]

awesome work man!

[Fullback_45]

Sweet ass reps with 225!!!

[RiNgMaSteR]

Awesone workouts man!! Great job with 225 and the rows. Looking very strong!!

[short_dude]

Originally posted by britt72
great job short dude, nice workouts , how many do u think u could push 225 on a fresh day?

check your private messages, I sent you a long e-mail.

my personal best with 225 fresh is 16 but that was back in March when my max was only about 320. (I don't do this test very often and when I do it's hardly ever in the beginning of my workout)

If I tried it fresh now I would expect 18-20 reps depending on the day.

[Fullback_45]

18-20 is a ****load of reps with 2 wheels bro!

[short_dude]

Originally posted by Fullback_45
18-20 is a ****load of reps with 2 wheels bro!


thanks dude although I don't really think it's that expectional. We have to do the test for pre-season rugby and I wanted to see about where I stood.

You want expectional....my lifting partner at school (he's a little younger that I am) is only about 145 and he puts up the same weight on bench as I do (340). Now I have him beat considerably on every other lift (back, tris, legs, etc.) but with bench he hangs with me pound for pound.

Think I'm talking out of my a$$, I thought he was full of it too when I met him. He proved me wrong so he earned my respect and we've been training together (during the school year) for 4 months now.

Oh and PM me if you need proof of this. I don't make stats up. I don't have vids but I'll tell you his name and direct you to the link of his AAU Teen 18-19 148 American Powerlifting record that he set in early June (325 paused, raw he never touched equipment)

I'll also prove to you that he does go to my school. My school only has 4500 students so there is only one of this kid.

[Fullback_45]

I trust ya man. Thats fking insane. People like that make me feel like **** and inspire me to go harder at the same time.

[short_dude]

a day late posting but here goes

Monday August 16th

Good mornings--rest period 3 minutes after 95 X 3
warm-up bar
75X3
95X3
115X3
135 X 1
155 X 1
165 X 1 (hard...form slipped a little bit)

Leg Curl Machine 3 sets of 10
90, 100, 110

Dumbell Squat
50 X 6
65 X 6
75 X 6
focused on form and depth

Seated calf machine with free weights
90 X 10
135 X 8
155 X 8
175 X 7 (couldn't get the 8th one)

[short_dude]

Tuesday August 17

Fist Press (like a 1 board press---I decided to do one more week of this b/c I really wanted 350)

warm-up bar 2 sets
95X3
135X3
185X3
225X3
275X1
315X1
350X1 PR -- not as hard as I thought...I suprised myself I didn't blasted right through the sticking point....finally did this ****.
could have even got 355 if I tried I know it.

I tried 355 after this but failed (too tired from 350)

Skullcrushers
125X3
130X3
135X3
140X3 PR--felt very strong today
145X2 PR (form a little shaky on 2nd rep but I didn't move my elbows so I'll count it)

db rows
115X6 4 sets

db presses flat bench
115X7
115X6
115X7 (damn I felt much stronger than last week.)

3 sets tricep pressdown cables moderate weight sets of 6

in general very solid strong workout

[britt72]

Real nice workouts man

[big_baller]

If you were to start your workout with dumbell presses, how many reps do you reckon you could get with the 115's?

[short_dude]

britt72: thanks

big_baller: 9 or 10 would be my guess (I can get 8 on my first set if I go to failure after my heavy ME exercise)

Finally back at school for the semester...summer sucks...work..lol.
The gym is closed unitl Friday, though and I'm really pissed. If I really need to workout tomorrow I'll just go the local y and get a day pass.

[britt72]

Did you get my PM?

[short_dude]

ok finally moved into school and the gym opens tomorrow..they closed it all weekend, looking forward to a good workout.

[short_dude]

since my workout was completely thrown off from move in week, I decided to take the whole week off and make up a new split with my friend.

My new split is going to be Thursday (tomorrow) ME bench, Saturday DE Squat, Monday DE Bench, Tuesday ME Squat

Wed. extra bi/back, etc. workout bodybuilding style whatever feel like doing

A did two quick workouts this week just for testing purposes
and did the following:

315 X 3 flat bench (finally) PR
280 X 3 incline bench PR
as well as increase my 3 rep squat as you see from my sig but that old squat max was pretty old.

I can't f***ing wait for 350. I'm so close now.

[britt72]

You definetly have 350 for 1, i would go for the goal of 365 which will fall most likely with an 6 week program with you, cuz 350 is a guarentee for you, as of now. 315X3 gives a max at least 350. Great job man on the PR.

Another thing 280X3 on the incline is insane, i can only push like 265X3, you definetly have 300+ on incline too props to you Tim

[short_dude]

Originally posted by britt72
You definetly have 350 for 1

you really think so? Then again I never credit myself b/c that gives me an excuse to be lazy. Maybe it's all in my head like 315 used to be....although I never actually attempted 350 (i guess b/c I still think i'm a pussy)

thanks though for the props...ready for ME bench day tomorrow.

[Fullback_45]

Dude def have 350. Seems to me from what i can tell, as the weights get heavier, and the reps get lower for people fking with huge weights, there amx is quite a bit over what they can rep unlike someone who hits 185x2 theyd be able to hit like 190-195. Workouts are looking awsome!

[short_dude]

Today's workout
Thursday August 26 2004

bar 2X8
95X5
135X3
2 board press equivalent (2 textbooks + partner's fist on chest)
bar down to about 7 inches above chest
185X3
225X3
275X3
315X1
355X1 (should have done 360 or 365)
370X miss

my 148 lb partner matched my lift of 355 and also failed on 370.

Skulls (my friend did sets of three @ 100,105,110)
125X3
130X3
135X3

DB Rows 3 sets 110 X 6 (my friend did 70,80, 90 all for 6)

end with moderate pressdown tri machine 3X8 @ 210

workout time: 1 hour

[Fullback_45]

Sucks about the miss man. Still some huge weight your benching around with. Your partners streangth is fking nuts.

[short_dude]

DE Squat Day
Saturday August 28th

Box Squat 210 X 3
9 sets rest period 1 min

Stiff Legged Deads
235X8
255X8

Leg Curl Machine
100X8
105X8

Seated Calf Raise
3 plates X 10
3 plates + 35 X 6
4 plate + 2.5 X 5

Standing Calf Raise Machine
3 sets of 8 moderate weight

[britt72]

great job on the workouts man, about how much i think u can pull now?

[Fullback_45]

SLDL's are looking great.

[short_dude]

britt72: thx you are always a motivation to train harder...405 was a while ago...i'd have to guess but I'd say probably 425 or 430 I could pull on a good day. Although compared to my bench, my deadlift sucks balls.

Fullback_45: thx, i just started doing them a few weeks ago, they don't kill the back as much the day after as regular heavy pulling.

Again you 2 are my number one readers of my journal, I'm glad you guys actaully care about my shiz. The comments/critque really help too. Although you probably read mine just cuz all 3 of us have almost identical stats. Sorry but I'll always be stronger than both you mofo's....just kidding...thanks again guys.

[short_dude]

DE Bench
Monday August 30th

Speed Bench 6X3 @ 210
6X3 @ 215
grips close, medium, medium, wide, medium, medium, close, ...etc.
rest period approx 1 min.
set time just a little over 3 sec each time.

skulls e-z curl bar
125X3
130X3
135X3
140X3 (much easier than the first time I got it, felt real strong)
145X1...too tired I will start at 130 next workout to get this PR for 3 reps

DB Flat Bench Press
120 X 4
120 X 4
120 X 5
120 X 4
120 X 3

I was pissed b/c I really wanted 3X5...but these reps felt pretty damn strong..I guess I should give myself some credit.

T-bar Rows
135 X8
155 X 6
170 X 5

DB Rows 120 each hand 2 X 5 each

moderate tri work to end (pressdowns, etc)

workout went a little longer than I would have liked (1 hr 30 min) but I'm at school now and have to find spots from people I trust and wait for benches, it's crowded...etc, my training partner only does ME days with me...DE days we do on our own (scheudle conflicts)

tomorrow is ME Squat Day.

[britt72]

great dumbells man, you are definetly good for 350 plus

[big_baller]

strong dumbell work

[AJ010]

Great dumbell presses!

This will be a VERY short journal i can tell!

Keep up the good work!

[short_dude]

finally back up

anyways I don't have time to record every workout since last week but some key lifts yes

Last Squat Day
box squat
there were other sets before this but
200 lbs. chains + 215 lbs X 2
200 lbs. chains + 235 lbs X 2

Last Bench Day
DB Press 120 X 7, 6, 5 (finally did my 3X5)
Skullcrushers
135X3
140X3
145X3 (PR) I started heavier this time and got it solid, doing it on the fourth set before I was too tired.

[big_baller]

120 pound dumbells for 7 is massive!

[RiNgMaSteR]

Nice looking workouts man!!! 350 will be yours in no time! Your lifts are insane!

[britt72]

where is short-dude