XXLRDL's Road to 600 BP

[XXLRDL]

OK. I'm a bench press PHREEK! I don't neglect anything else, but I LOVE to bench. I'm perfectly happy with my 530 lb squat and 500 lb deadlift. I probably wouldn't be if I were younger and didn't have to baby my lower back. Besides, I get plenty of lower body work pushing 1200 lbs on the 60 degree leg press for reps.

My stats:

Age: 39 (born June 1966)
Height: 6' 3"
Weight: 285 lbs
Body fat: ~16%

I've been training for about 12 years - power lifting about 3. Don't ask my measurements 'cause I don't know - I'm not a poser. I can tell you that 38" pants are loose in the waist, but I need the leg and a$$ room and my 54 long jackets are tight as hell - forget about the arms. And my 20" neck shirts are impossible to button.

My goal here is to track my progress on the road to a 600 lb bench press. I have put up 500 lbs before - 7 years ago at a BW of 300 lbs. I'm not really concerned with bodywieght as long as my pants fit. I am totally clean. I've never touched steroids.

For the first couple of weeks here - starting Monday 2/6/2006, I'm going lighter and give my joints a well-deserved rest. My goal for 600 lbs is Fall of 2006.

[powerlift469]

Good luck to ya, stay strong and lift smart.

[XXLRDL]

Here's a list of recent max lifts:

-Bench 455 lbs. 1/31/06
-Inclinc Bench 365 lbs. 1/31/06
-Squat 505 lbs. 1/13/06
-Deadlift 545 lbs. Fall 2005
-60 degree Leg Press - can't max out 'cause there's not enough room on the bar to put enough weight. I have done 1080 for 6 reps, though.
-Seated Mil. press - 365 2/2/06

[XXLRDL]

Dammit! There's not enough time in the day today. I had to work overtime, then take my daughter to the doctor then drop my wife's car off. I couldn't even think about heading out to the gym 'til 9:00 PM which would get me home at 10:30. I wouldn't even get to sleep until midnight after eating and winding down. That don't cut it when you wake up at 4:30 in the morning. It looks like chest will get done on Tuesday. I'll have to go on Saturday to make up for this. Whoever invented the 24 hour clock sucks....I'm all for 30 hours a day!

[XXLRDL]

Not too bad for the first day of a new routine.

Flat DB Press
100 x 15 120 x 12 150 x 6 150 x 5

Incline DB Press
100 x 12 120 x 6 (2 sets)

Hammer Machine Decline press - figuring out what I can do
(weights per side)
90 x 15 135 x 15 180 x 8

Cable cross over
(weights per side)
80 x 12 100 x 10 Giant drop set 100 x6 80 x 6 60 x 8 40 x 15

Got a really good pump and joints feel great. I'll be reppin' the 150s for 10 in about 3 weeks.

[BigDerek]

My gym doesnt even have 150 lb dumbells lol. Nice reps by the way.

[XXLRDL]

Thanks, BD. The 150s are the heaviest...I wish they had heavier!

Wow 285 at 6'5"! What's your BF%. I'm 285 at 6'3" ~16%. I have a little bit of a gut but don't do much ab work - I'm too spent after a workout. I could probably get rid of it with some work. You've got some impressive lifts yourself. Stay strong and train smart.

[XXLRDL]

Real good workout today. I didn't change much from my normal routine here. I did lighten it up a bit to get the reps.

Overhand pulldowns
150 x 15 200 x 10 250 x 8 (two sets)

Seated cable rows
250 x 8 (4 sets)

Close side-grip pulldowns - real slow with good contraction
150 x 12 (too light) 200 x 6 (3 sets)

Seated Hammer Machine rows - pull to upper back hits rhomboids real good
135 x 8 (3 sets real slow with good contraction)

[BigDerek]

Thanks, BD. The 150s are the heaviest...I wish they had heavier!

Wow 285 at 6'5"! What's your BF%. I'm 285 at 6'3" ~16%. I have a little bit of a gut but don't do much ab work - I'm too spent after a workout. I could probably get rid of it with some work. You've got some impressive lifts yourself. Stay strong and train smart.

Im probably somewhere in the 18-20% bf range. The only "cardio" I do is sled pulls and soon I will be doing the stones and tire flipping.

[XXLRDL]

Well last week was a wash....too much drama at home. Two teenage daughters can really put the brakes on a workout.

Anyway, I ran into a dude over the weekend that asked me to help him out with his workout, so I trained chest with him on Monday. It was nice to train with someone who could push me a little more.

Incline DB Press
80 x 15 100 x 14 120 x 8 130 x 7

Flat BB Press
225 x 12 315 x 8 315 x 8 405 x 3 425 x 1

Pec Deck
100 x 30 150 x 20 170 x 17

DB Pullovers
80 x 10 (3 sets)

I wasn't planning on going heavy, but my new bud wanted to see the proper form for benching heavy.

The pec deck at his gym was awesome - real smooth and the perfect arc for me. I didn't think to check out what make and model it is, but I'll probably head back there for another chest workout sometime soon.

[BigDerek]

Intense workout. Heavy weights on everything. I need to find a buddy to workout with that can actually keep up

[dbcb314]

Out of curiousity, is this 600 shirted or raw? either way, you are moving hella weight. Keep it up.

[XXLRDL]

I shoulda clarified sooner. At this point it's all RAW. My bench shirt doesn't fit anymore. I've benched 505 RAW before. I'm HOPING to get 600 raw and try 675 shirted.

[XXLRDL]

Decent workout today. I started with deadlifts and was spent after that, but continued....

Deadlift - the first warmup set was done from the floor because I do them rapidly and would make too much noise from the rack. The rest were done off the rack with the pins just high enough to get my feet under the bar.
185 x 15 225 x 10 315 x 8 345 x 6

Bent over BB rows - another endurance killer
225 x 8 (3 sets)

Wide side-grip pulldowns - not much rest between sets ~ 1 minute
250 x 8 (2 sets) 250 x 6 - cheated a bit on the last two

Seated good mornings - I sit on an incline bench facing the back rest with the incline a little lower than 45 degrees. I put my feet out and pretty far front this gives me better balance and gives me a good stretch through the groin and hips. With the bar on my shoulders, I lean forward and touch my chest to the bench and lean back up.
155 x 10 (3 sets)

[XXLRDL]

Got a really late start last night 9:00 PM. - good thing the gym is open 24 hours! Being so late, I was a little tired and hungry, but I'm happy with the workout....shoulders are very fatigued today.


Standing Front BB Press
135 x 15 155 x 12 185 x 8 205 x 8 (bounced the last two up)

Lat raise/DB Press - I don't really know what to call this exercise. I stand with the dumbells at shoulder level like I'm doing a DB Press. Instead of pressing, I keep the elbows bent and just move the DBs in arc over my head. The motion is similar to a lateral raise but this way I can move more weight.
60 (per side) x 10 x 4 sets

Bent Over Raises - for rear delts
80 (per side) x 10 x 2 sets 80 x 8

BB Shrugs - hands shoulder width
495 x 12 x 3 sets

Cable shrugs - use the low cable pulleys; grab each handle and stand in the middle and move your shoulders more towards your head - hits the outter part of the trap.
150(per side) x 12 x 3 sets

[BigDerek]

Got a really late start last night 9:00 PM. - good thing the gym is open 24 hours! Being so late, I was a little tired and hungry, but I'm happy with the workout....shoulders are very fatigued today.


Standing Front BB Press
135 x 15 155 x 12 185 x 8 205 x 8 (bounced the last two up)

Lat raise/DB Press - I don't really know what to call this exercise. I stand with the dumbells at shoulder level like I'm doing a DB Press. Instead of pressing, I keep the elbows bent and just move the DBs in arc over my head. The motion is similar to a lateral raise but this way I can move more weight.
60 (per side) x 10 x 4 sets

Bent Over Raises - for rear delts
80 (per side) x 10 x 2 sets 80 x 8

BB Shrugs - hands shoulder width
495 x 12 x 3 sets

Cable shrugs - use the low cable pulleys; grab each handle and stand in the middle and move your shoulders more towards your head - hits the outter part of the trap.
150(per side) x 12 x 3 sets

Wow thats a late workout. If I get in the gym after noon I think its late. Huge weights all around. Good workout. How far do you bend over for those rear delt flies? I usually go about 45-60 degrees.

[XXLRDL]

I get my upper body parallel to the floor and move the weights very strict.

I like getting to the gym later (though usually not that late) - about 1 1/2 hours after dinner. Going later lets me work out a frustrating day at work - I'm a computer programmer and database admin.

I usually get to the gym at 7:00 - 7:30. I feel a little stronger at that time after a full day of eating 90% of my meals. Plus there's usually enough other guys there to hit up for a spot if I need one, but not too many that I'm waiting for equipment. Of course I never have to wait for the 150 lb DBs.

[XXLRDL]

Pretty intense arm workout today. I always superset a pull (curl) and push exercise together to shorten the workout time and get a better pump.

Cambered bar curls - outter grip
115 x 12 135 x 10 145 x 8

Dips
BW(285) x 15 BW+90 x 10 BW+135 x 8


Standing Alt DB curls
60(each) x 8 60 x 7 60 x 8

Two-arm DB Extension
150 x 8 (3 sets)


Preacher curls - cambered bar inner grip
75 x 12 75 x 10 75 x 11

V-bar cable pushdown
120 x 8 120 x 10 120 x 10


1-arm cable pulldowns with rope - giant drop set
80 x 5 - 60 x 6 - 50 x 6 - 40 x 8

I was totally spent after that. My XL shirts are always tight on my arms especially after an arm workout. I decided to measure just to post here.

Right arm - 20 1/4
Left arm - 20

[XXLRDL]

Another A$$ kicker tonight. I'm not sure if I love or hate the deadlifts

Deadlifts
185 x 15 225 x 12 315 x 6 365 x 4


Barbell rows
185 x 15 225 x 10 275 x 8 275 x 6


Hammer Iso-Lateral Pulldown
270 x 10 320 x 8 360 x 8 410 x 6


Side-grip pulldowns
250 x 8 (4 sets)


Real intense workout. Many thanks to Kevin for keeping the intensity level up with me!

[jmil]

Awesome log sir! I aspire to put up numbers like that on the bench someday. I started powerlifting, actually lifting serious at all for that matter, about 10-11 months ago now. It's coming along well, though I've made many mistakes (overtraining) in the first year which took me on a roller coaster on the bench..up, down, up, down, and now up again. I think I've finally found a routine to stick with. Keep up the great work though, I'm subscribed to this, and will be rooting you along! Take care.

[XXLRDL]

"Sir"....Now I'm really flattered! Thanks a bunch, jmil. Yeah, overtraining is an easy thing to do, but training smarter really pays off in the end.

So what kinds of numbers are you putting up? Remember, going big on the bench isn't just about hittin' chest workout after workout. Big benches come from the chest, triceps, shoulders, lats, and legs. Keep at it and good luck to ya. Stay strong!

[BigDerek]

Another A$$ kicker tonight. I'm not sure if I love or hate the deadlifts

Deadlifts
185 x 15 225 x 12 315 x 6 365 x 4


Barbell rows
185 x 15 225 x 10 275 x 8 275 x 6


Hammer Iso-Lateral Pulldown
270 x 10 320 x 8 360 x 8 410 x 6


Side-grip pulldowns
250 x 8 (4 sets)


Real intense workout. Many thanks to Kevin for keeping the intensity level up with me!

Another badass workout. Strong rows and deads. Whats a side grip pulldown?

[XXLRDL]

They're like the wide grip lat pulldowns, but the bar has grips that you can grab so the palms of your hands face each other.

I'll look for a decent pic of the bar on the web and post it.

[jmil]

"Sir"....Now I'm really flattered! Thanks a bunch, jmil. Yeah, overtraining is an easy thing to do, but training smarter really pays off in the end.

So what kinds of numbers are you putting up? Remember, going big on the bench isn't just about hittin' chest workout after workout. Big benches come from the chest, triceps, shoulders, lats, and legs. Keep at it and good luck to ya. Stay strong!

lol, well I saw that you are 39 years old, which means your are my elder, and I am a respectful person, so thus, "SIR."

Numbers right now are:
Bench - approximately 330-335 (hit a nice 325 last week, and only got halfway on 335...I should've actually went straight to it, but oh well.)

Deads - I've only been doing these for about 3 months now (back surgery last year), but I hit a 455 about a month ago..prolly a little bit higher now.

Squats - Same as deads, only been going at it for a few months. I haven't maxed in a little bit, but I did 375 x 4 on my last set the other day, and will be going for 380-385 tonight.

And I appreciate your advice on how to work everything. I've been reading Louie Simmons and Dave Tate ever since I got into it, so I've tried to implement all that stuff from the beginning. Whenever you wanna talk powerlifting or anything, please shout me a pm. Hope your training continues to go the way it is, I will still be looking at it all the time, and most likely posting. Now I've hijacked your thread, so I apologize. Take care.

[XXLRDL]

Another badass workout. Strong rows and deads. Whats a side grip pulldown?

Here's a link to a side-grip bar:

http://www.bigfitness.com/pro24latbar.html

[Strong-Bad]

Dude...you should be in strongman...screw benching. You aren't really built for powerlifting anyway. You are genetically built for strongman though. I think that you'd really kick some @$$. Those are some really impressive lifts even at 285 and being 6'5''! INCREDIBLE

[XXLRDL]

Still kicked from yesterday's back workout, but I'm still pretty happy. I wasn't as amped as usual today for some reason.

Flat DB Press
100 x 15 120 x 10 150 x 7 150 x 6
***Gettin closer to 10 reps with 150s

Incline DB Press - bench at 45 degrees
100 x 12 120 x 8 (3 sets)


DB pullovers
80 x 10 (3 sets) - time to move up


Cable crossovers - weights per side
80 x 15 100 x 10 Giant drop set - 100 x 6 80 x 6 60 x 8 40 x 15

Extremely pumped by the time I was done. I woulda liked to move up on the inclines, but couldn't find anyone to get one of the 130s up to my shoulder.

[XXLRDL]

Do you know any sites that I can look at when and where a SM comp will be? You just might talk me into doing it!

[jmil]

Do you know any sites that I can look at when and where a SM comp will be? You just might talk me into doing it!

Found a couple:

http://www.nastrongman.com/contestin...ngcontests.htm

http://www.americanstrongman.org/com...s/schedule.asp

[XXLRDL]

Thanks a TON jmil. You da man!