--- 9 Week Bench Routine ---

[SOVEREIGNNN]

I am hopefully doing 195x5 next week

(inb4 you get one more just to be an ass )

This saturday, son!

it looks like how the safety bars are set up if he droped it,then he would be decapitated

LOL the bar almost dropped on his head today... shit was scary man...



Nine Week Bench Routine
Workout 10/16

Bench Press
w/u
115 x 8
155 x 6
175 x 4
185 x 3(x2)
165 x 12 AMRAP

Notes
Deciding to write the actual Olympic bar weight because I lifted with some buds after school today in the school weight room. Great stuff today... finally locked out that 12th rep. Also, I lifted in jeans today. Felt like a deush haha

[Foxr32]

good stuff bro,i havent benched stregnth wise in over a week ;p

[SOVEREIGNN]

good stuff bro,i havent benched stregnth wise in over a week ;p

Awh shucks... I bet you can put up 165x12 also Why are you out of it again?

[SOVEREIGNN]

Nine Week Bench Routine
Workout 11/16

Bench Press
120 x 8
150 x 6
170 x 4
180 x 3
185 x 5.75 AMRAP
170 x 8.999 AMRAP
160 x 10 AMRAP

Notes
Not half bad!!! Man I was SOOO close to 170x9... Literally held it 2" from the lockout for a good 10 seconds (srs). I hit 160x10 on my third AMRAP set which is a two rep increase from the beginning of this program completely fresh.

By the way - To Foxr and Geseu, I miscalculated. This was actually 190x5, not working with 195 yet. So I believe you guys are now ahead..

My buddy Alec put up 170 for 5 and his max is 200-205. That should put me around 215-220 now realistically?

[Foxr32]

Nine Week Bench Routine
Workout 11/16


By the way - To Foxr and Geseu, I miscalculated. This was actually 190x5, not working with 195 yet. So I believe you guys are now ahead..

My buddy Alec put up 170 for 5 and his max is 200-205. That should put me around 215-220 now realistically?

phew cause if you can hit 195x6 thats definitly 225 capability

well yeah maybe for 5rm i alwasy put on 25lbs its the rule of thumb i think.

well we are about equal cause i havent been doing any stregnth :P

[Gesou]

So, you still in pre-algebra bro??? isn't that were you learn percent

Maxing out 170 for 5 and 205 for 1, sounds kind of weird to me, was that 170x5 set fresh?

I think you're able to put up 215, maybe 220, maybe even 225.. From what I have heard and read I've come to the conclusion that most people 1RM about 25lbs more than their 5RM.

EDIT: FUUUUUUUUUUU Riley beat me to it.

[Foxr32]

EDIT: FUUUUUUUUUUU Riley beat me to it.

lolz,i dunno about that 170---->205
stuff
maybe huge white to red musclefiber inbalance?

[Foxr32]

baco you gonna sub to soverignss log?

[SOVEREIGNN]

phew cause if you can hit 195x6 thats definitly 225 capability

well yeah maybe for 5rm i alwasy put on 25lbs its the rule of thumb i think.

well we are about equal cause i havent been doing any stregnth :P

lolz,i dunno about that 170---->205
stuff
maybe huge white to red musclefiber inbalance?

Nah guise he put up 200 last week and I'm just guesstimating he can almost hit 205. The 170x5 wasn't completely fresh, it was after 185x3.

I'm also pretty good at maxing out on bench (not being cocky).

So, you still in pre-algebra bro??? isn't that were you learn percent

Maxing out 170 for 5 and 205 for 1, sounds kind of weird to me, was that 170x5 set fresh?

I think you're able to put up 215, maybe 220, maybe even 225.. From what I have heard and read I've come to the conclusion that most people 1RM about 25lbs more than their 5RM.

EDIT: FUUUUUUUUUUU Riley beat me to it.

Haha shut the .... front door.

Yeah. I'm confident I can hit 215. Once I start repping out 200 it should get me past the mental plateau which would easily allow me to his 225.

baco you gonna sub to soverignss log?
...............Wrong account............

HUH???


Plans
Next week will have me repping 195 for my worksets (positive about that), and then the final week will have me using 195 as my AMRAP set. I have two weeks to put 195 up 5-6 times. I'm positive I can do that. Two more weeks of this program then I shall take a few days off, max out, take 2-4 more days off and max out again.

[SOVEREIGNN]

Decided to take a few days off. Did my usual bench routine:

Bench:
w/u
125 x 8
155 x 6
175 x 4
190 x 3(x2)

But then my buddy Alec forced me to max out today so I said what the hell. Failed 220, rested 5 mins, tried 215 and got that EASY, rested a bit shorter and failed 225. Good attempt. He put up 210 today Anyway here's how my max attempts sets went:

220 x fail
215 x 1
225 x .5




Will continue bench routine and hit 225 in two weeks no big deal.

[BHillz]

225 will be yours really soon.

[Foxr32]

heck yes 10lbs left!

[Gesou]

Good job, man!!!

[SOVEREIGNN]

225 will be yours really soon.

heck yes 10lbs left!

Good job, man!!!

Thanks, homies!!!!



Motivation: AKA test-boost + an amazing girl..

[Gesou]

In for nudes of girl!!!!!

But srs, GJDM, girl looks good!

[Foxr32]

i am impressed mrbacon,, i mean soverign

[BHillz]

GJDM.

but.... check your CP.. its kinda important.

[SOVEREIGNN]

In for nudes of girl!!!!!

But srs, GJDM, girl looks good!

Hah I know you're kidding but nah that's the most I'd post of her, I respect her privacy. Get on my FB and you'll probably see pics of us together soon

i am impressed mrbacon,, i mean soverign

lmao I'm the sovereign of bacon

GJDM.

but.... check your CP.. its kinda important.

CP'd back. Thank you.

[Foxr32]

she need to work on her biceps though
its kind of crazy people dont look at diffrent logs cause if everyone acctually did this log would be alot more packed haha
but i guess thats a good thing

[SOVEREIGNN]

she need to work on her biceps though
its kind of crazy people dont look at diffrent logs cause if everyone acctually did this log would be alot more packed haha
but i guess thats a good thing

LOL funny enough she's actually pretty lean, her bro is/was a bodybuilder, too, until he joined the army. It's pretty cool.

yeah, I like this not-so-crowded business.

[BHillz]

LOL funny enough she's actually pretty lean, her bro is/was a bodybuilder, too, until he joined the army. It's pretty cool.

yeah, I like this not-so-crowded business.

he must be shredded now after all the conditioning they do.

[HabibAkbar]

Just bumping this to say GJDM.

i know you know what im talking about

[SOVEREIGNN]

Just bumping this to say GJDM.

i know you know what im talking about

Haha thanks man !!


Benching tomorrow (hopefully). Been SOOO fukkinn busy lately....

[HabibAkbar]

sushi in this mutha****a.

brb banned for multiple accounts when the only account i had was bhillz.

ever find out who that old troll bull was? he made a fb...

[SOVEREIGNN]

sushi in this mutha****a.

brb banned for multiple accounts when the only account i had was bhillz.

ever find out who that old troll bull was? he made a fb...

Lol i'll rep ya with Baco



You got me excited! I was like, there's another poster up in here! Then I read "i know you know what im talking about," got a bit sad, then happy when I thought about why you said GJDM.

[Gesou]

Lol i'll rep ya with Baco



You got me excited! I was like, there's another poster up in here! Then I read "i know you know what im talking about," got a bit sad, then happy when I thought about why you said GJDM.

If you have some extra time while you're on here next time, check out the workouts I've had this week, you won't be disappointed

I hope all is going well!!

[LightWeightBulk]

....duh fuk is this.

I think im on to something...

[SOVEREIGNN]

If you have some extra time while you're on here next time, check out the workouts I've had this week, you won't be disappointed

I hope all is going well!!

Thanks man I'll check it out. Been away from working out because of stress, friends, girls (yes, a different category than friends) and school, and my lifts are suffering. Starting the final portion of my bench routine (2 weeks left) on sat or monday. Benched 195x3 feeling like ****, and couldn't even rep 205. First time in a year in a half when I haven't felt much motivation to lift.

....duh fuk is this.

I think im on to something...

[LightWeightBulk]

Y SO SECRETIVE?











Baco

[SOVEREIGNN]

Y SO SECRETIVE?



Sexy

Haha, read below. I'm going to start posting legit workouts in here now. I need motivation to lift but still enjoying the time off from lurking the forums so often.




So... Been away from working out because of stress, friends, girls (yes, a different category than friends) and school, and my lifts are suffering. Starting the final portion of my bench routine (2 weeks left) on sat or monday. Yesterday benched 195x3 feeling like ****, and couldn't even rep 205. I also deadlifted 345x2 then did a dropset to 295x5. Kind of a PR because my last best was 295x7 but w/e...

First time in a year in a half when I haven't felt much motivation to lift.

Decided to go in tonight for some squats after not hitting them up in over a month. Still sore from deads yesterday but decided what the hell. Not sure what I'm going to do in terms of a routine yet.


squat
bar x 20
135 x 5
185 x 4
225 x 3
275 x 5.5
295 x 1.5
--First time squatting in 34 days.... took a while off after the 315. Great sets today. I was going for 275x6-8, but I accidentally hit the box a little too hard and paused in the hole for a bit on the 6th rep @ 275. Hammies are a bit strained from the pressure but it's all good. Anyway, I'm surprised I hit a PR after not squatting for this amount of time and losing 5-6 lbs.

Push Press
bar x 6
115 x 3
(strict 'til now)
135 x 5
135 x 8
135 x 9
--There we go.

Power Pull
135 x 6
155 x 5
165 x 3
--No straps = terrible.

Forearms
6 sets




Some PWO pics for a little self motivation I guess