The long hard road to 400 bench

[ridge_forrester]

Starting a new log, going in the race to 405 bench - or as close as I can get to it. Current max is 350.

I'll push squats too, less focus on deads for now.

I'll start off with a pretty basic 12 week linear routine.

The biggest hurdles will be the stuff happening in my life. But otherwise I'll give it my god damn best.

Weights in lbs


Monday - 240 b/w

Bench
265 x 8
255 x 8
240 x 8

Seated press
120 x 8
110 x 2x8

dbell bench
90 x 8 or 10?
75 x 10

skulls
55 x 3x15

light shoulder prehab

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Easy workout, weights felt good. I'd be off to a great start if my shoulder wasn't hurting (it never does). Shouldn't be anything too serious though.

Cause of the shoulder, form was shyte.

[ridge_forrester]

Wednesday - 242

Squat
265 x 8
240 x 8
220 x 8

Front Squat
110 x 2x8

Bent rows, shrugs, curls, rotators
few sets of 15-30 reps

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2 days of ice and stretching, shoulder feels back to 100% already

[BigStewTheJew]

Just curious, do you always go down weight each set?

[ridge_forrester]

On main sets, I normally do. My focus is how the weight feels that day.

I'll usually only do straight sets across if I'm on a routine that calls for it. Or if I overestimate the weight

[ridge_forrester]

Friday - 240

Fast bench
155 x 20x3

Dbell incline
50 x 35, 20

front/side raises
11 x 40, 30

skulls
110 x 2x10

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Trying some conditioning/hypertrophy + speed on my secondary bench day. Hopefully they're not too far separate that the effect is negated!

Shoulders are feelin fine again

[ridge_forrester]

Bonus Saturday funsies

deads
310 x 5
285 x 5
265 x 5

tyre flip, light squat, bent row circuit
4 x 10

[ridge_forrester]

Monday - 243

Bench
275 x 8
265 x 8
255 x 8

Press
135 x 8
125 x 2x8

DB bench
95 x 8
85 x 2x8

Pressdowns
110-135 x 3x12-15

----------------------

Eeexxcellent workout. Getting used to this new gym, so my form is finally adjusting well.

Bench was easy, paused last reps. Assistance easy, db press was deeeep

[ridge_forrester]

Wednesday - 242

Squat forgot my fkn shoes, had to use sneakers
285 x 6
265 x 8
240 x 8

Front squat
110 x 3x8

Conditioning circuit
Bent rows, hang cleans, curls, grip, sled drags

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I think doing a bit of this conditioning stuff is paying off.. my fitness is so bad. But squats were easier tonight.

[ridge_forrester]

Friday: 243

deads
330 x 5
300 x 5
265 x 5

DE bench
165 x 20x3

incline dbells
57.38 poonds x 30, 20

jm press
135 x 8

tyre flips
5 laps

[ridge_forrester]

Monday - 243

Bench
285 x 7
275 x 5
265 x 5
240 x 5
220 x 5

Shoulder press
145 x 8
135 x 8
125 x 8

Dbell press
105 x 7
90 x 8
80 x 8

Pressdowns + ITYs
lots

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285 felt good, had one more in the tank. PR is 10 at my old gym, but I'm going to pace myself and save the more extreme efforts for the next few weeks.

If I'm still on track, 300 x 5 shouldn't be much problem next week.