My quest for a 405lb raw Bench Press

[gymratharris]

I am 32 years old and have been training since I was 17. I am 6'3 and 231 lbs and I would like to keep my weight between 225 and 235. Most of my training has been more on the side of bodybuilding but I have recntly incorporated some powerlifting techniques. I am starting a new workout program and also trying 2 new supplements. Armageddon by Starchem labs will be my preworkout supp and MHP Dark Matter will be my post workout supp.

I am currently working alot on my form in the squat and deadlift so I will be backing off the weights for a couple weeks in an attempt to come back stronger with better form. My estimated 1RM in the big 3 lifts are
Bench 365
Squat 475 with knee wraps
Deadlift 475 but my form is off (I pulled 515 in Jan but rounded my back quite a bit)

My main goal is to get my Bench Press up to 405x1. I will be using a modified version of Bill Starr's 5x5 program. Workouts will be Sunday, Monday, Wednesday, and Friday. My squat has been suffering lately so I'm not sure what to expect from this, but I hope to make some gains and improve my technique.....same for deadlifts.

[gymratharris]

Sunday March 30, 2008

Bench Press:
185x10, 235x5, 285x2, 325x1, 355x1 (wanted to see about what my max was)
5x5 at 285 pump set of 185x30reps

Incline DB Curls:
40x5, 50x5, 3x5 at 60
pump set of 20lbs x 30 reps

JM Press:
135x6, 165x6, 195x6, 135x10

superset with
2 DB Hammer Curls 3x8@45
Cable Tri Extensions 3x8@ 100

Tomorrow is Legs and back

[gymratharris]

Today's workout

Sqauts(ATG):
135X10, 225X5, 315X3, 5X5 at 355

ultra wide squats 225x8
narrow stance squats with pause 225x8

Pendlay Rows:
135x8, 185x6, 5x5 at 225

Shrugs (with cambered bar behind the back):
2x25 at 405

Ab Machine:
80x 12,12,10

I am coming off a cold and I didnt get much sleep the last couple nights. That being said, I was expecting todays squat session to be fairly easy and just concentrate on my form. The ATG squats I am doing are much different for me than going just parallel. The extra couple inches are really taxing me and my form needs work.

By the 3rd set of 355, it felt like 455 and I was raelly struggling. I wrapped my knees for the 5th set and then they went up pretty easy but that is still terribly weak from what I have done in the past. I also didnt get to eat as I normally do and was feeling the effects of it early in my workout. It looks like my ego is going to have to take a hit and I am going to have to work these a little lighter until I get my strength back up. For some reason my leg strength is really suffering right now. In January I did a solid parallel squat wit h515 and was comfrtably hitting 405x10 parallel with knee wraps.

As long as I have been training I had never done Pendlay Rows before. Surpringly it felt very natural and I really liked this excercise. Despite belwo average energy levels i pulled the 225 pretty comfortably.

Tomorrow is an off day and hopefully by next week I will feel much better on this squat day.

[gymratharris]

Wednesday April 2, 2008

I finally got over my cold and felt pretty good in the gym today. I had plenty of energy and could feel the effects of the creatine I recently started taking. Today was a fairly easy workout and i was mostly working on form and preparing for the heavier weeks to come.

Front Squats (ATG with 2 sec pause):

135x5, 185x3, 3x3 at 235 all sets very easy

Standing Push Press(behind neck):

135x5, 165x5, 185x5, 205x5, 215x5

Deadlifts:
135x5, 225x3, 315x2, 3x5 at 365

These actually felt really good and i noticed a good improvement in my form. I have had trouble with keeping my chest forward and driving with my legs more but i did much better at both today. The weight was pretty easy still though, so I'll see if i can maintain it when i get back up in the 4-500's

Bench Press (light, all reps paused):
225x5, 245x5, 265x5

Front DB Raises(palms up):

20lbsx12, 30lbs x8

Hyperextensions:
3x12 with 70lbs

All in all was pleased with today's workout and am looking forward already to my next one on Friday.

[gymratharris]

Friday April 4, 2008

Band Squats (below paralell but not ATG) touch and go off box:

8x2 reps at 225

Box Squats (1 inch below paralell):
225x5
255x5
285x5
300x5
315x5

Cleans (from waist):
used straps on 225 and over
135x3
185x3
225x3
235x3
245x3

Bench Press with Bands:
8x3 @ 175 (4 sets normal, 4 sets closer)

was too light

Floor Press ( brief pause at bottom of each rep):
185x5
225x5
250x5
275x5
295x5

I have the number 4 bands from ATP Sports, not sure exactly how much resistance they provide the way I set them up. I felt pretty combortable with al the exercises tonight and was pretty happy with the floor press and box squats.

This is the first week of this new program and thus far I like it and expect some good gains from it. Already looking forward to Sunday's Bench Press day.

[gymratharris]

Sunday April 6, 2008

Bench Press:

warmups 185x10, 235x5, 285x2, 335x1, 435xhold(20 sec)

5x5 at 300
185x30 rep pump set

Barbell Curls:
115x3
130x3
145x3
160x3
175x3
185x3 (used momentum on the way up, controlled negative)

JM Press:

145x6
175x6
205x6 (needed help on last rep)
145x10

DB Hammer Curls (Cross body):

55x8
55x8
55x8

Tricep Pushdown:
115x10
115x10
115x10


Good workout today and I felt pretty good with everything. I'm still getting used to the JM Presses and trying to find a good groove. The 5x5 with 300 on the bench press went up fairly easy and next week it gets tough as I go for 5x5 at 315. I felt very strong throughout all my warmup sets as the weights are starting to feel a little lighter again finally.

[gymratharris]

April 7, 2008

SQUATS(ATG): used knee wraps

185x8, 245x5, 315x2, 545xhold

375x5
375x5
375x5
375x5
375x5

Ultra wide stance Squats:
235x8

Narrow stance Squats (with pause)
235x8


Pendlay Rows:
145x8
195x6
235x5
235x5
235x5
235x5
235x5

Shrugs (cambered bar behind back):

425x25
425x25

Ab Machine:
85x12
85x12
85x12


I used wraps on my squats because they help my form and allow me to use more weight. I am still working on my form with the ATG squats as I am used to only going parallel or slightly above. I broke my leg when I was 17 so my right leg is a little shorter than my left and I think this causes my knee to move inwards on heavy sets.....the wraps help prevent that.

My form was much better than last week and the 5x5 at 375 were all solid reps and I probably could have gotten another rep or 2 on each set if I had to. Next week I'm going to 390. I am trying to keep my ego in check and rework my form moving up slowly.

This was my second week of Pendlay Rows and I am really liking them. The 235 was not easy but felt pretty good with it.

[gymratharris]

Wednesday April 9th, 2008

Front Squats:
135x5
185x3
225x2
255x3
255x3
255x3
paused 3rd rep of each set with 255

Push Press (behind neck):
145x5
165x5
185x5
205x5
225x5

Deadlifts:
135x5
225x3
315x2
385x5
385x5
385x5

Bench Press (all paused reps) light:
225x5
250x5
275x5

Hyperextensions:
80x12
80x12
80x12

Front Plate Raises:
50x12
50x12

Front Squats and Push Press felt great and I'll definitely move up again next week as they were easy. My deadlift form seems to hit a wall around this weight. It doesn't feel heavy and I can pull considerably more weight but i am really trying to work on sitting back more and not rounding as much. I will try to post a vid soon so I can get some criticism.

[gymratharris]

Squats with Bands: (to a box 1-2 inch below parallel)
8x2 @ 245 (45sec-1min rest)

Box Squats(1-2 inch below parallel, pause on box):
225x5
250x5
275x5
300x5
330x5

Cleans(from waist):
145x3
195x3
225x3 used straps
240x3 used straps
255x3 used starps

Bench Press with Bands (varied grips):
8x3 @ 200

Floor Press:
225x5
245x5
265x5
285x5
300x4

Wide, Neutral Grip Lat Pulldowns:
150x6
180x6
210x6
240x6 (used straps)

Decline Situps:
45lb plate x 20
45lb plate x 20, drop plate BW x 15


My son was sick the last couple days so my sleep was thrown off a bit but I didn't feel to bad today. The band squats and box squats both went well and I definitely had more in me on the Box Squats.

Cleans were also easy so I'll jump another 10-15lbs for my top set next week.

Today was the first time I had the bands set up perfectly on the bench presses so I was pleased with how these went. The weight was almost perfect as well but I'll go up slightly next week.

Floor Presses were my only disappointment today. The band sets might have taken a liuttle more out of me than last week because i had them set up better and used more weight. I also went heavier on my ramping sets of floor press before my last set of 5 with 300....I only got 4 and didnt attempt the 5th.

I added the lat pulls this week because I felt I wasn't getting quite enough back in.

Also added the ab work, which I have been meaning to do but have just been lazy.

Next week I will really see where I'm at as I will be at ort near my 5RM on several exercises.

[gymratharris]

Bench Press:
195x10
245x5
295x2
315x5
315x5
315x5
315x5 (needed help on last rep)
315x5 (needed help on last rep)
455x hold for 10 sec

Incline DB Curls:
45x5
55x5
65x5
65x5, 45x6, 25x12 drop set

JM Press:
145x6
175x6
205x6

EZ Bar Preacher Curls:
70+bar x 8
85+bar x 6
100+bar x4 + 6 assisted partials

Lying DB Tri Extensions (across face):
30x8
40x8
45x8

Drag Curls:
85x8
65x8
45x8 all was 1 drop set

I didn't have quite as much energy as I would have liked today. I didn't feel bad but just couldn't get as psyched up as I wanted to. I seem to be hitting a sticking point right where I always do. My max is probably around 365-370 on the bench and I never can seem to get past this. All the years of more bodybuilding style training seem to have hurt my attemtps to switch to more powerlifting. I'll probably deload after this weekl and then decide if I want to come back with sets of 3, or maybe try the Ed Coan routine.

On the JM presses I'm having trouble getting the hang of them. I'm not sure who i could have help me out with them so I'll probably switch to a different tricep exercise.

The db tri extensions were something new I tried today as well and I didnt really like them. They also seemed to bother my shoulder a little even with light weights.

Anybody have some possible suggestions to get through my bench plateaus?

[gymratharris]

SQUATS (ATG):
185X8
255X5
315X2
350X1
565X walkout and hold

390x5
390x5
390x5
390x5
390x5 (used knee wraps on all 5x5 sets)

Ultra wide Squats:
250x8

Narrow Stance Squatsatg)
250x8 (pause at bottom)

Pendlay Rows:
155x6
205x5
245x5
245x5
245x5
245x5
245x5(used straps on the 5x5 sets)

Cambered Bar Shrugs(behind):
445x20
445x20

Ab Machine:
95x12
95x12
95x11


The squats went great today as I finally seem to be getting comfortable with the ATG form. The last 2 sets of 390x5 were tough but there was no doubt I was going to get them. I tried a sample of Cordygen from Millenium Sports and this stuff really works. I felt like I could breathe much better during my entire workout and my endurance.recovery between sets was noticeably improved.

I recorded 2 of my sets but am having trouble figuring out how to get them uploaded to my cpu so i can post them. I'll try to get them up soon so others can evaluate my form.

The rows went good again today as did my shrugs. I was exhausted by the time i hit the ab machine but still used more weight than last week. My lack of ab training recently has definitely made this a weak point for me.

[PrivateBaldrick]

Sorry about your bench plateau. Where is your sticking point?

[theduffman]

SQUATS (ATG):
185X8
255X5
315X2
350X1
565X walkout and hold

390x5
390x5
390x5
390x5
390x5 (used knee wraps on all 5x5 sets)

Ultra wide Squats:
250x8

Narrow Stance Squatsatg)
250x8 (pause at bottom)

Pendlay Rows:
155x6
205x5
245x5
245x5
245x5
245x5
245x5(used straps on the 5x5 sets)

Cambered Bar Shrugs(behind):
445x20
445x20

Ab Machine:
95x12
95x12
95x11


The squats went great today as I finally seem to be getting comfortable with the ATG form. The last 2 sets of 390x5 were tough but there was no doubt I was going to get them. I tried a sample of Cordygen from Millenium Sports and this stuff really works. I felt like I could breathe much better during my entire workout and my endurance.recovery between sets was noticeably improved.

I recorded 2 of my sets but am having trouble figuring out how to get them uploaded to my cpu so i can post them. I'll try to get them up soon so others can evaluate my form.

The rows went good again today as did my shrugs. I was exhausted by the time i hit the ab machine but still used more weight than last week. My lack of ab training recently has definitely made this a weak point for me.

You're a beast man. Likin this online journal thing huh? even whenever not many people post i still love it. Switching from bbing to powerlifting is.. different to say the least I trained alot like a bodybuilder for a while but powerlifting is way more fun for me. I'm workin on coming back up to full strength right now too and it's annoying because even on really good days you've done more so it really undercuts your motivation. You look like you're coming back fast though good luck!

[gymratharris]

Sorry about your bench plateau. Where is your sticking point?

Usually about 3 inches off my chest. I have a decnt arch now but my arms are pretty long so i still have a long way to push.

[gymratharris]

You're a beast man. Likin this online journal thing huh? even whenever not many people post i still love it. Switching from bbing to powerlifting is.. different to say the least I trained alot like a bodybuilder for a while but powerlifting is way more fun for me. I'm workin on coming back up to full strength right now too and it's annoying because even on really good days you've done more so it really undercuts your motivation. You look like you're coming back fast though good luck!

Yea, the online journal is great. It should keep me motivated plus hopefully when i have sticking points etc i can get some feedback on things to help. I'm trying to get vids up to show my form for critique but am having trouble figuring out how to get the files up.

Any cpu guys that could help?

[gymratharris]

Front Squats (ATG ,very brief pause at bottom):
135x5
185x3
225x1
245x1
270x3
270x3<----- added belt
270x3

Push Press (behind neck):
155x5
175x5
195x5
215x5
235x5

Deadlifts:
135x8
225x5
315x2
365x1
405x5
405x5<---- added straps
405x5

Incline Bench Press (pause each rep):
225x5 wide grip
225x5 medium grip
225x5 close grip

Hyperextensions:
90x12
90x12
90x12

Front Plate Raises:
70x8
70x8


I felt pretty good again today and my energy levels stayed up the whole workout. The front squats finally got a little more difficult this week but with the belt the 270x3 went up strong.

The Push Press is also progressing nicely as my top set was 235 today and it was tough but still went up strong.

Deadlifts were better than last week even though I jumped from 385 to 405. My grip is getting stronger and the weights felt a little lighter today. My form was better than last week as I have been reading up and trying new things. I feel good on the first 3 reps then #4 and 5 are tough and I start to round forward more. The last set of 5 I had to take about 6-8 seconds between rep 4-5 but got the 5th rep clean but with a struggle.

The Incline benches were reall light, just wanted to feel some weight and use different grips.

Hyperextensions were good as my lower back strenght is coming back.

The front plate raises were a little tough so I'll stay at this weight and work up to 10-12 reps.

[gymratharris]

Speed Squats with Bands(done to box 1-2 inches below parallell):
8x2 at 265lbs

Box Squats(1-2 inches below parallel with pause)
225x5
255x5
285x5
315x5
350x5 PR easy

Cleans (from waist):
155x3
195x3
225x3<----- added straps
245x3
265x1 (failed on rep #2) got pissed off and came back for
265x3

Speed Bench Press wit Bands:
8x3 at 225

Floor Press:
185x5
225x5
255x5
280x5
300x5 PR


The band squats and box squats felt great today. Ever since I started the ATG squats and the box squats my form and strength has progresses very well. The band squats were still easy today and on t he box squats the 350x5 went up pretty good....I still had another 10-15lbs in me i think.

My cleans are progressing a little but I think I might need at least one more tough set to make better gains. On my first attempt of 265 for 3 I failed on the 2nd rep which pissed me off. I went bak a few mins later and nailed it though.

The band bench presses were probably 5-10 lbs to heavy but my speed was still good. I might have jumped a little too much from last weeks 200lbs.

Last week on the floor press I failed on my 5th rep of 300x5. I think I worked a little too hard on the way up so today I started lighter and worked up differently. It was fairly tough but I hit the 300x5 for a new pr.

[gymratharris]

Bench Press:

195x10
245x5
295x2
320x5
320x5
320x5
320x5
320x5
455x hold for 20 sec

Incline DB Curls:
50 x 5
60 x 5
70 x 5<----- used straps, cheated on 5th rep

Close Grip Bench Press:
225x8
250x6
275x5
300x3
325x1 paused rep

EZ bar Preacher Curls:
75+bar x 8
90+bar x6
105+bar x 5 + 5 partials with assistance

Decline Scullcrushers:
90+bar x8
105+bar x 8
120+ bar x 8


Today was a great workout! I added Purple Wrath from Controlled Labs to my supplement stack today and I really noticed increased strength, energy, and endurance.

My Bench Press sets of 5x5 with 320 felt great as I had pretty good explosive power off my chest and also felt good at lockout. I think my band presses from Friday have helped this as well. I was really thinking about going up and trying a max when I noticed my warmup sets feeling light but I decided to stick to my program and be patient. The 455 hold set also felt pretty comfortable today.

Incline DB Curls I felt stronger as well and used 70's for the first time.

I added close grip benches today in place of JM Presses because I just wasn't getting a good feel for the JM Press. The close grips went great. I start my first set with just my pinky outside the middle smoothe area and trhen go 1 finger wider each set. All the reps were easy until 300 where the 3rd rep was a little tough. I went to 325 on my final set, paused it, and powered it up with ease.

I also moved up on preacher curls from last week and felt strong.

The decline skullcrushers are one of my past favorites so I'm going to start doing them again for as long as my elbow holds up.

This was the best upper workout I have had in a while and I think I will finally get through my past sticking points. Next week I will probably deload before moving onto 3 x 3 workouts.

[StrengthByMind]

Nice job with workouts. My tips for now which you may choice or not to accept is to drop close grip bench pressing and go with board pressing and I would throw the curls out for back movements such as shrugs.

[gymratharris]

Nice job with workouts. My tips for now which you may choice or not to accept is to drop close grip bench pressing and go with board pressing and I would throw the curls out for back movements such as shrugs.

I have been seriously considered the board presses and will probably begin them within the next month or so. I do my shrugs on monday and then deadlifts wednesday and cleans friday so I think I hit my back pretty well. Sunday is the only day I do biceps.

[gymratharris]

ATG Squats:
185 x 8
255 x 5
325 x 1
365 x 1
585 x walkout/hold

405 x 3 <------ I lost my balance on first rep and had to kind of reset at the top. It took a lot of energy from me and I never got in a rhythm. failed on rep #4

405 x 5
405 x 5
405 x 5
405 x 5<------ knee wraps on 5 x 5 sets

Ultra Wide Squats:
265 x 8

Narrow Stance Squats:
265 x 8 (pause at bottom each rep)

Pendlay Rows:
135 x 6
185 x 5
225 x 3
255 x 5 <------ added straps ( i use thumbless grip)
255 x 5
255 x 5
255 x 5
255 x 5

Cambered Bar Shrugs (behind back):
455 x 20
455 x 20

Ab Machine:
120 x 12
120 x 12 got a huge knot in my abs and kept cramping up so I skipped my 3rd set


I did'nt feel quite as energized as last week and I could tell a difference from when I took the Cordygen 5 sample last week. My breathing on the Cordygen was unreal so I am ordering more today.

My warmup sets went good on ATG Squats but my first work set was bad. I tried looking straight up rather than forward and at the top of my first rep I nearly fell backwards. It took some effort to get my feet reset and I ended up leaning a little forward on rep #4 and just dumped the bar backwards onto the safety pins.

I was pretty pissed off but redeemed myself and went back and nailed the last 4 x5. It wasn't easy but I got the reps clean.

Pendlay Rows were challenging but i got all 5 sets with 255 for a new PR.

Shrugs were still easy.

I got a really wierd cramp on the ab machine where my upper left abdominals just completely knotted up. Had to skip my 3rd set.

[gymratharris]

Front Squats(ATG):
135x6
185x3
225x2
260x1
280x3
280x3
280x2 got cocky and wasn't focused, leaned a little forward and lost form so failed 3rd rep

Push Press:
135x5
165x5
195x5
225x5
245x5

Deadlifts:
135x8
225x5
315x2
385x1
415x5
415x5
415x4 didnt attempt 5th rep, energy was drained

Incline Bench Press (light, paused reps):
235x5 medium grip
235x5 wide grip
235x5 close grip

Hyperextensions:
95x12
95x12

Incline Front DB Raises:
30x12
35x8 alternating


I stayed up late watching basketball playoffs and the loss of sleep hurt me today. I wasn't quite as focused as I have been lately but still didn't do too bad. I am right around my current maxes for these sets no so every little bit counts. After Friday's workouyt I will deload next week.

Question: On the Bill Starr 5x5 workout, Wednesday is either light squats for 2x5 at 80% of Monday or 3x3 on front squats. I have been doing the front squats but should I be pushing it hard or going lighter?

Anyways, the weight didn't feel too bad today on the front squats and I got the first 2 sets of 3 with 280 comfortably. I lost my focused and got a little cocky with a longer pause at the bottom of my 3rd rep of set #3 and ended up missing it.

The Push Press I got 245x5. Wierd set as the first rep was almost as hard as the 5th. I was using alot of leg drive but it seems like that first rep i'm always just finding my groove.

Deadlifts were what I was worried about today because i knew I didn't have as much energy as previous weeks. I still jumped from 405 to 415 for my work sets though. First set was pretty solid, no belt or straps and got the 5 reps. 2nd set still no belt or straps and got the 5 again but form started to break down a little. 3rd set I added a belt and straps but only got 4 and didnt try the 5th rep. I might have gotten it with a quick rest on the ground but decided against it....mainly due to overall fatigue setting in.

Incline Benches were just to feel the weight, I used different grips and paused each rep for 3 quick sets of 5.

Hyperextensions only did 2 sets today because of fatigue instead of 3.

Incline front db raises felt pretty good and I might keep using htese for front delt work.

[gymratharris]

Band Squats( to box 1 inch below parallel):
8sets x 2reps x 285lbs

Box Squats (with pause to box 1 inch below parallel):
225x5
260x5
295x5
330x5
365x5

Cleans from waist:
155x3
195x3
225x3<---- added straps
250x3
270x3

Bench Press with bands: varied grips
8 sets x 3reps x 230

Floor Press:
185x5
225x5
255x5
280x5
305x5* spotter said it was all me bit i think he nudged it a little


Pretty good day today and this was my last real tough day before deloading next week. The band squats were still pretty explosive and seem to be helping me with my box squats and regular ATG squats.

The box squats gelt good again this week but on my top set of 365 I ended up leaning a little more forward than I would hav3e liked. Still not bad and I was having a little troublke getting comfortable with my foot positioning tonight.

Cleans went great and I felt very explosive. got the 270x3 good and strong.

Band bench presses have helped my heavy bench day and this was my last week of them. definitely something i'll come back to.

The floor presses felt very easy at first. The 285 set was a little tougher than I wanted it to be. On 305 I got the first 4 clean, then hit a sticking point on the last rep. My spotter had to have helped a little but swore that he did not. I'm not counting it as 5 officially so no new pr.

[Shrug_Abuse]

nice Benching man, this journal looks solid, 405 is yours soon!

[theduffman]

Band Squats( to box 1 inch below parallel):
8sets x 2reps x 285lbs

Box Squats (with pause to box 1 inch below parallel):
225x5
260x5
295x5
330x5
365x5

Cleans from waist:
155x3
195x3
225x3<---- added straps
250x3
270x3

Bench Press with bands: varied grips
8 sets x 3reps x 230

Floor Press:
185x5
225x5
255x5
280x5
305x5* spotter said it was all me bit i think he nudged it a little


Pretty good day today and this was my last real tough day before deloading next week. The band squats were still pretty explosive and seem to be helping me with my box squats and regular ATG squats.

The box squats gelt good again this week but on my top set of 365 I ended up leaning a little more forward than I would hav3e liked. Still not bad and I was having a little troublke getting comfortable with my foot positioning tonight.

Cleans went great and I felt very explosive. got the 270x3 good and strong.

Band bench presses have helped my heavy bench day and this was my last week of them. definitely something i'll come back to.

The floor presses felt very easy at first. The 285 set was a little tougher than I wanted it to be. On 305 I got the first 4 clean, then hit a sticking point on the last rep. My spotter had to have helped a little but swore that he did not. I'm not counting it as 5 officially so no new pr.

nice cleans. lol at the 'its all you mann!!!" it never is

[gymratharris]

Deloading this week


Bench Press:
195x10
245x5
295x2
320x3
320x3
320x3

Incline DB Press:
85x12
95x12
110x12 ( gym only has 1 105lb dumbell right now so had to go to 110)

DB Flies:
50lbs x 20reps

Incline DB Curls: (both arms together)
50x8
50x8
50x8

Close Grip Bencj Press:
225x10
225x10

Preacher Curl Machine: 1 drop set
140x5, 100x7, 70x8

Decline Skullcrushers:
100 +bar x 10
100+bar x 10
100+bar x 10

EZ Curl bar Reverse Curls:
50 +bar x 20

This is my first time running a workout routine like the 5x5 so this is my first time deloading. It's always hard for me to back off and not push myself but I think I did pretty well today. None of the sets really pushed me too hard but I still feel like I got a decent workout in.

I was happy with m y strength on the Incline DB's because I hadn't done any DB work in a while. I got a good pump going between the back and forth bicep and tricep exercises. Just kind of cruising throught this week and getting ready for my 3x3 work heavier the following week.

[gymratharris]

DELOAD

SQUATS(ATG):
185x8
255x5
325x2
375x1
585xhold
405x3<------ added belt + knee wraps
405x3
405x3

Ultra Wide Squats:
275x6

Narrow Squats (ATG, pause at bottom):
275x6

Pendlay Rows:
135x6
185x5
225x3
255x3
255x3
255x3

Cambered bar Shrugs(behind back):
405x35

Ab Machine:
100x12
100x12
100x12


I'm glad today was part of my deload week. My job can be physical and today was kind of a rough day at work. On toipo of that, I'm usually off on Mondays so I get good rest before my squat workout but today I could tell I didn't feel quite as fresh as usual. I still got the 3x3 with 405 fairly easy but glad it wasn't a 5x5 day.

Even on the pendlay Rows I had minor aches in my elbows and just could tell I wasn't at full strength. I got the 3x3 fine but again I was glad it wasn't a 5x5 day.

I felt reall good on the shrugs surprisingly, probably because I dropped the weight and just did the 1 set. Actually looking forward to my day off tomorrow and taking it fairly easy the rest of this week.

[SGT_K]

Nice job with workouts. My tips for now which you may choice or not to accept is to drop close grip bench pressing and go with board pressing and I would throw the curls out for back movements such as shrugs.

I enjoy checking your journal and I agree with StrengthByMind; board press however many boards you need to make your sticking point, kill that Iron.

[gymratharris]

I enjoy checking your journal and I agree with StrengthByMind; board press however many boards you need to make your sticking point, kill that Iron.

Should I do them on Sunday after my 5x5 or on Friday instead of the floor presses? Now since I'm done with the bands for now I'm not sure what all I'm going to do on Fridays yet but I don't want to overdo it so that I am recovered enough for Sunday's workouts.

[gymratharris]

Deloading this week

Deadlifts:
135x8
225x5
315x3
385x1
415x3
415x3

Rack Pulls (just below knees):
225x5
315x5
405x3
475x3

Incline Bench Press (all reps paused):
225x3
250x3
275x3

Seated Military Press:
185x5 behind neck
205x5 behind neck
185x5 in front, with pause at bottom
205x4 in front with pause at bottom

Front DB Raises:
40x5
50x5

Seated Lateral Raises:
20lbs x 50 reps

Hammer High Row Machine:
250x5
250x5
250x5

I felt great at the gym today, too bad it was a deloading week because I felt like I could have had a great day.

The Deadlifts felt very comfortable. This was probably because the past 4 weeks I had been doing front squats and Push Presses before deadlifting. Last week I did 415x5,5, then 4 reps. Today I just did 2sets x 3reps with 415 but they felt much better than last week. Next week I'll go to 430 or 435. Also my grip felt strong and I didnt even think about trying the straps today. I taped the 2 sets of 415 but I need to buy a cable to transfer them from my camera to my cpu.

I added rack pulls this week just to help me work on my form and flattening m,y lower back. I dropped the front squats and push presses for this week so I needed something to add in.

Incline Bench I felt great today. All I did was 3 light sets of 225x3, 250x3, and 275x3 but they were extremely easy. I paused all reps and the 275x3 on the 3rd rep I paused for 3 seconds and still exploded up very quickly. The most I ever incline pressed was 320 with a pause about 8 years ago but i felt like today I could have beaten that.

I dropped the push presses this week in favor of seated overhead presses. 2 sets behind the neck were easy. I rarely do them in front so I only did 4 reps on my 205 set. I like to bring them all tyhe way down to my neck and pause them so when the 4th rep was a little tough I just stopped there.

I have to be careful and stay in a certain range on my front db raises so I just did 2x5 with 40 and 50lb db's. I have always preferred high reps on the lateral raises so I just threw in 1 set of 50 with the 20 lb db's.

Finished with the hammer row machine because I couldnt get on the lat pulldown machine and didn't feel like waiting. 250 was too easy but I just did the 3x5 and got out of there.

I was pleased with today mostly because the energy I felt and can't wait to start hitting it harder again next week. I will be maxing on all lifts in 4 weeks and am hoping to get pr's in the bench press and deadlift.