BRIEF HISTORY
I’VE ALWAYS BEEN REALLY STRONG. I BENCH-PRESSED 320 WHEN I WAS 15 AND WEIGHED 145LBS. I HAVEN’T BEEN SUPER SERIOUS ABOUT WORKING OUT SINCE I’VE 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 HAVEN’T WORKED OUT SINCE THEN UNTIL LAST WEEK. FEB 6 IS WHEN I STARTED. I’LL 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 YOU’LL NEVER NEED A SPOTTER. IF YOU CAN’T DO ANYMORE, THEN STOP.
THERE’S 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 WON’T BE IN THIS JOURNAL BECAUSE I’M 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.
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Thread: Road to 400lb Bench-Press Raw
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02-17-2012, 01:56 PM #1
Road to 400lb Bench-Press Raw
Bench Savage/Strength Savage
ISSA Certified Trainer
instagram: Fabostrong
Youtube.com/neothefuture
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02-17-2012, 02:01 PM #2
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02-17-2012, 02:05 PM #3
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02-17-2012, 08:45 PM #4
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 alongBench Savage/Strength Savage
ISSA Certified Trainer
instagram: Fabostrong
Youtube.com/neothefuture
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