This will be my brand new journal as soon as i remax on Wednesday. My real recorded max will go in here, and the following week i will start this program created by Matt Reynolds. Hope to make some terrific gains once i conclude this, so wish me luck. I hope i reach 400 by the end of this program.
Pain
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09-07-2003, 07:08 PM #1
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Westside RAW Bench Routine, 12 Week Program
Last edited by PainThriller; 09-07-2003 at 07:15 PM.
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-07-2003, 07:14 PM #2
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400 IS MY GOAL!!!! IM GOING TO KILL IT!!!!!
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-07-2003, 08:48 PM #3
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09-08-2003, 11:54 AM #4
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Originally posted by Fullback_45
Man dont even worry, 400 is going to be yours NO PROBLEM. Keep it up my man, cant wait to see you hit 400. Your on the final lap now man.Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-08-2003, 04:24 PM #5
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2 DAYS AND COUNTING! 360 WILL FALL LIKE A TON OF BRICKS! MARK MY WORDS I HAVE YET TO UNLOCK MY TRUE STRENGTH AND POTENTIAL! MY INTENSITY LEVEL IS THROUGH THE ROOF AND IT'S NOT A PROBABILITY, IT'S GOING TO ****ING HAPPEN! 360, PREPARE TO BE TAKEN TO HELL!
Last edited by PainThriller; 09-08-2003 at 04:29 PM.
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-08-2003, 05:52 PM #6
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Ok, here is what my warm up is going to look like:
50 Lb Bar X 10
140 X 5
230 X 1
280 X 1
300 X 1
360 X 1 NEW PR!
That should do the trick. Not too much but not too little either.Last edited by PainThriller; 09-08-2003 at 05:55 PM.
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-08-2003, 05:57 PM #7
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09-08-2003, 06:03 PM #8
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Originally posted by UnlimitedSteel
Man you sound PSYCHED!!!! KILL 360 BRO!!!! KILL 360!!!!Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-08-2003, 06:05 PM #9
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09-10-2003, 12:22 PM #10
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Well i am happy to say that i shatterd my school record today with 350. I warmed up with 4 sets. 350 was very heavy locking out, but i felt like i could have handled 360. 360 went down, up and the only problem was i couldn't fully lock it out. I wound up just racking it after i put it up. The coach said he would give it too me but since i didn't fully lock out my elbows, i wont count it. I am very happy though.
PainLast edited by PainThriller; 09-10-2003 at 03:03 PM.
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-10-2003, 12:32 PM #11
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09-10-2003, 01:11 PM #12
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09-10-2003, 02:58 PM #13
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Originally posted by UnlimitedSteel
Damn......SO ****IN CLOSE!!! Next time man, NEXT TIME.
Good job regardless. 350 is badass....it sets you into a whole new world of strength.Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-10-2003, 03:00 PM #14
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Originally posted by Nino
Good job Pain! It's good to see you realize you did well regardless of making your intended lift or not. A PR is a PR, and progress is what counts. Congrats, on the lift, and more so on the great attitude.Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-10-2003, 03:05 PM #15
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09-10-2003, 05:43 PM #16
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Originally posted by UnlimitedSteel
**** yeah, i dont want to hear you get anything less
Flat Bench: 250 Lbs + 50 lbs Of Chain 5 X 3 (Going to work on my form a bit more)
Decline Bench: 240 5 X 6
Reverse Flies: 25 Lb Dumbells 5 X 12
Rack Lockouts Pinky Around The Ring: 300 Lbs 9 X 5
Face Pulls To Stomach Doubled Mini Band: 10 X 20
Seated Band Rows: 10 X 20
That should be a good workout to finish off this week.Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-10-2003, 05:46 PM #17
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09-10-2003, 09:47 PM #18
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09-11-2003, 05:47 PM #19
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Originally posted by Fullback_45
Congrats on that max you beast!Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-11-2003, 05:54 PM #20
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Todays Workout
Flat Bench: 250 Lbs + 50 Lbs Chain 4 X 3, 260 Lbs + 50 Lbs Of Chain 1 X 3 PR! 280 + 50 Lbs Of Chain 1 X 1 PR! 290 + 50 Lbs Of Chain 1 X 1 Another PR, 305 + 50 Lbs Of Chain Miss(Was a very close miss, plus i was beat as ****ing **** from yesterday)
Narrow Grip Rack Lockouts: 300 Lbs 5 X 3, 340 X 1
Decline Bench: 240 Lbs 5 X 6(Kept my form very slow and strict)
Reverse Flies: 25 Lb DB's 4 X 12
Face Pulls To Stomach: 5 X 20
Side Lateral Raises: 40's 5 X 12 PR!
Barbell Curls: 100 Lbs 3 X 10
Man im beat. My head still ****ing hurts, but i worked through it. Had a great workout and hit some good PR's. Very happy .Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-13-2003, 07:06 AM #21
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Can't wait to train next week. Finally get to do some good speed benching again.
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-13-2003, 09:24 AM #22
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Originally posted by UnlimitedSteel
Looks like a damn good workout to end the week. Kill it bro!!Last edited by PainThriller; 09-13-2003 at 05:31 PM.
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-13-2003, 05:33 PM #23
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Went out and got a set of 45 lb db's today. Now i can do some decent Tate Presses in my home.
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-14-2003, 11:07 AM #24
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09-15-2003, 03:52 PM #25
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Week 1, DE Day Westside RAW Bench Routine
180 9 X 3(Talk about speed)
Low Incline Bench: 190 1 X 5, 210 1 X 5
Tate Presses: 45's 3 X 8
Bent Over Barbell Rows: 190 3 X 8(Out of work with these, im not worthy with these at all)
Face Pulls: Doubled Mini 3 X 20
Barbell Curls: 100 2 X 10
Hammer Curls: 45's 2 X 10
Notes: Speed was insane and everything felt great. Good workout. Was supposed to do pullups, but i dont have anything i can do a half decent pullup in my house with, so those are out of the question. 230 X 5 next week on low incline bench and i got 245 2 X 10 this week for ME day. Going to be easy.Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-16-2003, 07:01 PM #26
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09-17-2003, 02:33 PM #27
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09-19-2003, 11:50 AM #28
- Join Date: Feb 2002
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Week 1, ME Day Westside RAW Bench Routine
Flat Bench: 245 2 X 10(Very Easy)
Rack Lockouts: 320 2 X 3, 350 1 X 3
Flat Bench, Bodyweight For Reps: 200 X 28 Reps PR!(But popped off for some towards the end, but it's all good. I did this as something extra, it isn't part of the routine.)
Bent Over Barbell Rows: 230 3 X 5
Face Pulls To Stomach: Doubled Mini Band 2 X 30(Did these in place of pulldowns. Have no lat pull machine at my house)
Seated Band Rows, 2 Doubled Minis: 2 x 15(More lat work)
Barbell Curls: 100 2 X 10
Dumbell Shrugs: 70's 3 x 30 (Not part of the routine, extra)
Side Lateral Raises: 35's 4 X 12(Extra)
Notes: I would have had this workout up yesterday if it wasn't for the power outage, but im glad i have it up now. All in all, great workout.Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-19-2003, 02:48 PM #29
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bump
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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09-19-2003, 04:18 PM #30
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- Age: 38
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Man it seems as if my journal gets virtually no hits anymore. WTF?!?!
Bench: 500 Paused Inzer Rage Single Ply (training @ 198 lbs) RAW Bench: 410 @ 195, 415 @ 202, Best RAW Bench Reps: 320 X 11, 340 X 6 (heavily fatigued to), 350 X 5, 375 X 3 Paused, 370 X 4, Best 230 for Reps Set: 30 Reps, Incline: 355
Squat: 540 (belt/wraps well below paralell)
Deadlift: 520 RAW just a belt.
Total: 1510 @ 216 LBS and 20 years old
Best Competition Bench Press: 430 Lbs @ 216 Lbs (Dont worry, this WILL VASTLY IMPROVE!!!!!)
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