Im currently 5'9 180 pounds and 17 years old. I wrestle in high school and im trying to keep my weight around 175-180. So that i can wrestle 171 this season. Here is my program....
Monday: Chest/triceps
Barbell bench press 3-4 sets of 3-10 reps
Incline bb or db bench 3-4 sets of 4-8 reps
Dips 3 sets of 4 to 20 reps
Close grip bp 3 sets of 8 reps
Lying tricep extensions 3 sets of 8 reps
Bench dips 3 sets of alot
Tuesday: Back/bis
Pullups/chin ups alot of sets of alot of reps
T bar rows 3 sets of 6 to 20 reps
Bent over rows 3 sets of 8 reps
One arm db rows 3 sets of 8 reps
Barbell curls 3 sets of 10 reps
Wednesday: Rest
Thursday: Shoulders
Barbell clean and press 5 sets of 15 to 20 reps
Military presses 4 sets of 6 to 10 reps
Side laterals 3 sets of 20 reps
Shrugs 3 sets of 10 reps
Friday: Legs fun day
Squats 5 sets of 3 to 20 reps
Leg presses 3 sets of 6 reps
Deadlifts or good mornings 3 sets of 2 to 10 reps
Leg curls 3 sets of 8 reps
Standing and seated calf raises
|
|
Results 1 to 16 of 16
-
07-26-2004, 08:41 AM #1Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
My struggle with the weights/quest for 300 pound bench
"Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
-
07-26-2004, 10:31 AM #2Uber Looser
- Join Date: Jun 2004
- Location: New Mexico
- Age: 42
- Posts: 273
- Rep Power: 243
Good luck. 300 bench at 171 would be nice.
Hari K.
6'3" 241lbs BF-23.8%
"Don't give me this crap about "I can't do any more weight or I'll collapse"... add 5lbs and collapse then. When you get back up give me 10 reps"
My training journal (new): http://forum.bodybuilding.com/showthread.php?s=&threadid=287773
ReYeM is a way of life, It's part of your being, It's a power you project
and a strength you hold deep
-
07-26-2004, 10:33 AM #3Going for 9% BF !
- Join Date: Dec 2003
- Location: Canada
- Age: 45
- Posts: 210
- Rep Power: 249
what about the quest for 300 lb bench?
how much can you bench right now.. and how have u progressed on your benching?RAD is Cutting
After Week #1: 168.2 lb
After Week #2: 168.2 lb
-
07-26-2004, 03:05 PM #4Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
Right now i rep 225 for close to 10. I recently close grip benched 245 for 3 so...i dunno what my max is. I would guess its around 270-275.Originally posted by RadStar
what about the quest for 300 lb bench?
how much can you bench right now.. and how have u progressed on your benching?"Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
-
-
07-26-2004, 04:03 PM #5Eats dogg crapp.
- Join Date: Apr 2004
- Posts: 7,216
- Rep Power: 1330
I bet you could get close to 300 now. I don't know if it's accurate, but this was for my bench 1RM: http://www.hardgainers-home-gym.com/onermax.htm. According to that you should be able to bench 299.Originally posted by BigScott
Right now i rep 225 for close to 10. I recently close grip benched 245 for 3 so...i dunno what my max is. I would guess its around 270-275.
Good luck though.
-
07-26-2004, 10:03 PM #6Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
Workout #1 Chest/tris
Barbell bench press 225/11 reps hell yeah baby 255/2 happy about this too 225/6 185/10
Incline bench 205 for 3 155/8 135/10
Dips weighted with 45 pounds 11 reps then bw for 20
Close grip bp 185 for 4 185 for 4
Lying tricep extensions 90 for 5 cut short due to hurting wrist.
Comments: Awesome workout, very happy. 225 is nothing to me now and 255 wasnt even that hard. 300 will be mine."Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
-
07-27-2004, 07:42 AM #7Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
Im not very good at maxing out. I have a higher percentage of slow twitch fibers so my max has always been lower.Originally posted by hepennypacker52
I bet you could get close to 300 now. I don't know if it's accurate, but this was for my bench 1RM: http://www.hardgainers-home-gym.com/onermax.htm. According to that you should be able to bench 299.
Good luck though."Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
-
07-27-2004, 09:45 AM #8Ironbender800
- Join Date: Mar 2004
- Location: Michigan
- Age: 37
- Posts: 2,767
- Rep Power: 448
Great workout man! 225 for 11 is awesome. 300 is right around the corner.
Link to my journal.....
http://forum.bodybuilding.com/showthread.php?t=359604
Stats=currently injured ankle
best lifts at 180
bench 225/10 275/2
Deadlift 405/5 455/1
Full oly style Squat 325 w/belt
-
-
07-27-2004, 09:47 AM #9Going for 9% BF !
- Join Date: Dec 2003
- Location: Canada
- Age: 45
- Posts: 210
- Rep Power: 249
How about next time u do the bench press you try this..Originally posted by BigScott
Workout #1 Chest/tris
Barbell bench press 225/11 reps hell yeah baby 255/2 happy about this too 225/6 185/10
225/ 1 rep
255/ 1 rep
275/ 1 rep
300/ 1 rep
Make sure u have a spotter.. MAX efforts are great when you are not already tired from doing a number of reps beforehand.
After giving it your best shot (succeeding or failing) do your regular workout.RAD is Cutting
After Week #1: 168.2 lb
After Week #2: 168.2 lb
-
07-27-2004, 10:30 AM #10Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
Im going to wait another month or so before i max. I want to make sure i can get it. I do plan on maxing out on squat on friday so ill let you guys know how that goes.Originally posted by RadStar
How about next time u do the bench press you try this..
225/ 1 rep
255/ 1 rep
275/ 1 rep
300/ 1 rep
Make sure u have a spotter.. MAX efforts are great when you are not already tired from doing a number of reps beforehand.
After giving it your best shot (succeeding or failing) do your regular workout."Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
-
07-27-2004, 02:17 PM #11Sleepy moderator
- Join Date: Feb 2003
- Posts: 49,550
- Rep Power: 1353657
i know this may ruin things but whats your benching technque like...
-
07-29-2004, 10:12 AM #12Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
Sorry for not posting. Been having problems with mom lately. Tuesday i did back and bis
Back/bis
Deadlifts 405/3 hell yeah got my strength back 365/4 315/7 didnt push myself after 405 was capable of more
Pullups bw/9 6 5 4 with lots of negatives and forced reps
T bar rows 5 25s for 8/7/4 reps
Bent over rows 165/6 135/10 135/7
Barbell curls 100 for 6 then 90 for 5
Comments: All in all pretty good workout. Very happy with the deads. I have done 405 for 3 before but then was forced to stop doing them due to a back injury so now im back to where i was. Im a natural deadlifter."Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
-
-
07-29-2004, 10:14 AM #13Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
Like it should be. Im not going to argue with you over the weight i use and how you think i use bad form. Whatever, i know what i can put up. I worked very hard to get to where i am in the strength department.Originally posted by scott_donald
i know this may ruin things but whats your benching technque like..."Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
-
07-29-2004, 03:34 PM #14Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
Wednesday i went to the gym to max out on squats. I did 135/5 185/1 225/1 275/1 315/1 barely got 315 but still got it rock bottom baby waaay below //.
"Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
-
07-29-2004, 03:47 PM #15Going for 9% BF !
- Join Date: Dec 2003
- Location: Canada
- Age: 45
- Posts: 210
- Rep Power: 249
good job
couldnt wait till fri to max out on squats huh
good job. I cant imagine even squatting that much. congrats on your achievement.
RAD is Cutting
After Week #1: 168.2 lb
After Week #2: 168.2 lb
-
07-30-2004, 05:23 AM #16Member
- Join Date: Jul 2004
- Location: Land of the Freaks
- Posts: 87
- Rep Power: 241
Re: good job
Thanks alot man. I barely got it. Once i got halfway i stalled big time but still managed to get it up.Originally posted by RadStar
couldnt wait till fri to max out on squats huh good job. I cant imagine even squatting that much. congrats on your achievement.
"Hardcore" isn't something you can really define. You can't see it, feel it, or taste it. You can't buy it, borrow it, or lend it to a friend. Hardcore is a mentality that exists only in the mind. Through our passions, wants and desires, a hardcore attitude must prevail. The type of a attitude that says "give me your best f***** shot, because I'll f*** you up twice as hard if you try." It is a no-quitting state of mind, the type of mentality that only true warriors can hope to posses. A type of mentality that i posses
good job
good job. I cant imagine even squatting that much. congrats on your achievement.
Bookmarks