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  1. #1
    Registered User fabostrong's Avatar
    Join Date: May 2008
    Age: 25
    Stats: 5'7", 167 lbs
    Posts: 1,082
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    Road to 400lb Bench-Press Raw

    BRIEF HISTORY
    IíVE ALWAYS BEEN REALLY STRONG. I BENCH-PRESSED 320 WHEN I WAS 15 AND WEIGHED 145LBS. I HAVENíT BEEN SUPER SERIOUS ABOUT WORKING OUT SINCE IíVE GOTTEN BACK FROM IRAQ AND THAT WAS A COUPLE OF YEARS AGO. I WORKED OUT FOR TWO MONTHS AND STOPPED IN THE FIRST WEEK OF DECEMBER BECAUSE MY JOINTS WERE HURTING PRETTY BADLY. I GOT UP TO 390 FOR MY 5 SETS OF ONE AT THE BEGINNING OF MY HEAVY WORKOUT. I NEVER MAXED OUT. I HAVENíT WORKED OUT SINCE THEN UNTIL LAST WEEK. FEB 6 IS WHEN I STARTED. IíLL LOG EVERYTHING FROM LAST WEEK UNTIL THIS WEEK.
    THIS PROGRAM IS DESIGNED TO UP YOUR BENCH PRESS. THE WEIGHTS ARE ALL PERCENTAGES OF YOUR ONE REP MAX SO YOUíLL NEVER NEED A SPOTTER. IF YOU CANíT DO ANYMORE, THEN STOP.
    THEREíS A HEAVY, LIGHT, AND MEDIUM DAY. IF YOU CAN SUCCESSFULLY COMPLETE YOUR HEAVY DAY, THEN UP YOUR BENCH NUMBERS 5LBS ON EACH DAY. SO THE WEIGHT STAYS THE SAME EACH DAY UNLESS YOU SUCCESSFULLY COMPLETE YOUR HEAVY DAY.
    ALSO, ON EACH DAY YOU DO ONE EXERCISE FOR SHOULDERS, BACK, TRICEPS, AND BICEPS IN THAT ORDER.
    MY LEGS WONíT BE IN THIS JOURNAL BECAUSE IíM NOT TRACKING THE STRENGTH. JUST FOR HYPERTROPHY.


    MONDAY FEB 6. HEAVY DAY
    BENCH-PRESS 315X1X5 SETS
    285X3X3 SETS
    250X5-7X3 SETS
    (REP RANGE IS 5-7, 4 SETS)
    SMITH MACHINE MIL PRESS-4 SETS, 5-7 REPS 225LBS 1 SET, 235LBS 2 SETS, 245LBS 1 SET
    Seated Rows-4 SETS, 5-7 REPS, 140lbs
    SKULL CRUSHERS-4 SETS, 5-7 REPS 90LBS
    BARBELL CURLS-4 SETS, 5-7 REPS 80LBS

    NOTE- I WAS REALLY SURPRISED THAT AFTER MORE THAN 2 MONTHS OFF I WAS ABLE TO START OFF WITH 315. NOT A BAD START. DUE TO THIS, I DECIDED TO UP ALL OF MY LIFTS BENCH LIFTS 10LBS.

    WEDNESDAY FEB 8. LIGHT DAY
    BENCH-PRESS 245X5-7X4 SETS

    (REP RANGE IS 8-10, 3 SETS)
    INCLINE DB BENCH- 100LBS 1 SET OF 10, 2 SETS OF 8
    FRONT DB SHOULDER RAISES- 35LBS 3 SETS OF 10
    LAT PULLDOWN NARROW GRIP- 150LBS 1 SET OF 10, 140LBS 2 SETS OF 8
    TRICEP PRESSDOWN- 85LBS 3 SETS, 8-10 REPS

    NOTE-SUPER SURPRISED THAT I WAS ABLE TO DO 100LB DBs ON INLINE. FELT GOOD.

    FRIDAY Feb 10. Medium Day
    Bench-Press 290x3-5x5-7 sets
    DB Mil Press-90lbs 4 sets, 5-7 reps
    DB rows-90lbs 4 sets, 5-7 reps
    Dips with 80lbs- 4 sets, 5-7 reps



    MONDAY FEB 13. HEAVY DAY
    BENCH-PRESS 325X1X5 SETS
    295X3X3 SETS
    260x5-7X3 SETS
    (REP RANGE IS 5-7, 4 SETS)
    SMITH MACHINE MIL PRESS-4 SETS, 5-7 REPS 245lbs 4 sets, 5-7 reps
    DEADLIFTS-4 SETS, 5-7 REPS, 205LBS FOR 3 SETS, 225LBS FOR 1 set
    SKULL CRUSHERS-4 SETS, 5-7 REPS 90LBS
    BARBELL CURLS-4 SETS, 5-7 REPS 80LBS
    Cable crunches-4 sets, 5-7 reps 85lbs<---Decided to start working my abs in. I never work my abs out.

    Note-Felt good so I decided to go up 10lbs on everything and see if I could do it.

    WEDNESDAY FEB 15. LIGHT DAY
    BENCH-PRESS 255X5-7X4 SETS

    (REP RANGE IS 8-10, 3 SETS)
    INCLINE DB BENCH- 110LBS 2 SETS OF 10, 1 SET OF 8
    FRONT DB SHOULDER RAISES- 35LBS 3 SETS OF 10
    LAT PULLDOWN NARROW GRIP- 150LBS 1 SET OF 10, 140LBS 2 SETS OF 8
    TRICEP PRESSDOWN- 85LBS 3 SETS, 8-10 REPS

    Note-Felt good doing the incline today. The hardest part is getting into the damn position.
    Powerlifter
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  2. #2
    Registered User phillyfreak7's Avatar
    Join Date: Nov 2009
    Stats: 5'10", 181 lbs
    Posts: 7,518
    Rep Power: 5189
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    Typing in all caps makes it very annoying to read
    I run an international home based health and fitness organization and I'm looking for people to help me promote it and sponsor people. For promoting my business you have the opportunity to make $500-$2000 per month on a part time basis depending on your ability to follow directions and how much work you'd like to put in. If you'd like to learn how you can do this, send me a PM or quote my last post saying that my PM box is full.
    350 Bench Press
    565 Dead
    520 Parallel Box Squat
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  3. #3
    Registered User fabostrong's Avatar
    Join Date: May 2008
    Age: 25
    Stats: 5'7", 167 lbs
    Posts: 1,082
    Rep Power: 4330
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    Originally Posted by phillyfreak7 View Post
    Typing in all caps makes it very annoying to read
    Sorry about that. Typed that up on Word at my job and they had it in all Caps whether it was capitalized or not.
    Powerlifter
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    Youtube.com/neothefuture
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  4. #4
    Registered User fabostrong's Avatar
    Join Date: May 2008
    Age: 25
    Stats: 5'7", 167 lbs
    Posts: 1,082
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    fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000) fabostrong has reached the pinnacle! Best possible rank! (+1000000)
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    FRIDAY Feb 17. Medium Day
    Bench-Press 300x5x5 sets
    DB Mil Press-90lbs 4 sets,7 reps
    DB rows-105lbs 3 sets, 7 reps, 1 set of 5
    Dips with 125lbs- 4 sets, 7 reps
    Preacher curl-70lbs on ez bar. 4 sets, 5-7 reps

    Its coming along
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