2thicks Road To 1900lb

[2THICK]

I am finally going to keep a journal agian. I stopped my last journal when my pec tore last april. I am still rehabing my pec but the healing is going better than expected. My current bench routine:

Speed Day:
Bench 9x3 at 45-55% with bands, using 3grips rest 45 sec.
Two Tricep exercises 3 sets of 8-10 on each
Two Upper back Exercises 3 sets 8-10 on each
Two shoulder exercises 3 sets of 8-10 on each
Reverse grip curls 5 sets of 8reps
AB work 5 heavy sets



Heavy Day:
Max effort bench variation triples to heavy singles (don’t miss a rep)
Tricep Exercise 5x5
Lockouts 5x5 Switch order every two weeks
Two upper back exercises 3 sets 8-10
Hammer Curls 5x5
AB Work 5 heavy sets

Max Variations
2 Boards 2 weeks
Shirt
3 Boards 2 weeks
Shirt
4 Boards 2 weeks
Shirt
Floor Press 2 weeks
Shirt

My Squat and Dead Training:

Squat with Bands
Pause Squats
45 degree weighted hypers
Stiff leg Deads
Pull throughs with band

Deadlifts
GM's
Reverse Hypers
Lunges
Leg Curls

I am shooting for a 1900lb total by next May. I will keep my progress in this journal until that happens.

[2THICK]

8/27/04 Max Effort Bench Day

Agian re-habbing my pec, it is about 65% healed.

Two Board Press:
135x10, 185x3, 225x3, 275x3, 315x3, 365x1, 405x1, 405x1
Smith Lockouts 425lb for 5x5
Pushdowns Stack + 25lb (125lb actual weight) 5x5
Hammer Curls 55lb DB 5x5

This was the last day of my old program, was sick, but finished OK.

[2THICK]

8/30/04
Speed Bench 9x3 at 190lb plus Light bands (purple).
Tricep Pushdowns Stack + 25lb plate 3 sets of 8 reps
One arm behind head cable extensions 70lb 3 sets or 8 reps
Lat Pulldowns 3x8 at 190lb
Seated Row 3x8 at 150lb
Side Laterals 3x8 40lb
Plate Raises 3x8 35lb
Reverse grip curls 4x8 at85lb
Standing Crunches with Purple band 5x10

[britt72]

Nice workouts, and journal is looking good

[twista]

any speed deads?

[2THICK]

Originally posted by twista
any speed deads?

Nope. Dont need them.

[AJ010]

405 2 board press? 65% healed pec? WHAT WAS YOUR PERSONAL BEST WHEN YOU WERENT INJURED?

What was your best total ever? Why the road to 1900, go for 2000 bro!!

[RiNgMaSteR]

Your a strong man! 405 is insane!!!

[2THICK]

Originally posted by UnlimitedSteel
405 2 board press? 65% healed pec? WHAT WAS YOUR PERSONAL BEST WHEN YOU WERENT INJURED?

What was your best total ever? Why the road to 1900, go for 2000 bro!!

This is a sore subject for me, to be honest I dont know what my personal best would have been. When I switched my benching back in May/April to metal militia style is when I tore my pec. My pec tore at an easy 425lb press. I dont think it was the weight that tore it for my pressing never felt to heavy, it was simply to much volume for me. I would like to think that if it hadnt torn I would be mid 500's by now, but I will never know. Come next april when my pec is fully healed I know I will kill that 500lb barrier quickly.
As far as my best total, it is irrelevant. Its been a two years since I've done a full three lift meet, but come Nov. I'll let you know where I am at. Pr's however are:
425lb bench (single ply rage about 3 weeks ago in the gym)
628.2lb deadlift at Wabdl Monster Muscle Nationals 1 1/2 weeks ago.
605lb squat (Belt and Wraps in Gym) about a month back.

As far as the 2000 mark, all in due time. First things first.

[2THICK]

9/1/04 Squats

Squats with Green Bands, No bands bar x 6, 135x5, with green bands, 185x3, 225x3, 275x3, 295x2 for 5 sets.

Squats without Bands 345x2

Pause Squats (Ass to floor 2sec pause) 185x3 2sets

45 degree weighted Hypers 2x10 with 60lb Barbell

Stifflegs off Blocks 185x8 for 2 sets.

Wide Stance Pullthroughs with green band 2x10

Still allitle sick, but the weight must be moved. Today was the first day for squats on my new program, felt strong.

[BPP]

nice workout bro
lookin strong

[2THICK]

9/3/04
Bench 135x5x2, 2 Boards 185x3, 225x3, 275x3, 315x3, 335x3, 355x3, 375x1, 395x1, 405x1

Smith Lockouts 435lb 5x5

PushDowns Stack + 35lb Plate (135lb actual weight), 5x5

LatPullDowns ( Wide Reverse Grip) 190lb 2x8

Seated Cable Row 190lb 2x8

DB Hammer Curls 55lb DB 5x5

Cable Crunches 5x10 Stack + 35lb Plate

This day ended up feeling real good. I opted for more volume on my bench and still hit the mark I was going for. Next heavy day I will get in my Rage and hit a few heavy ones.

[2THICK]

These two last posts btw are me catching up. With the forums down and me out of town...well you know.

9/4/04
Stiff leg Deads Barx6, 135x5, 185x5, 225x5, 275x5, 315x5 (all felt light)

GM's 185x5, 245x5, 295x5

Reverse Hypers 2x8 100lb per leg

Lunges 2x8/leg 95lb bar

Ham Curls 2x10 140lb


Even though this day was light, I still ended up with sum sore as glutes. It's probably been two years since I have done lunges.

[RiNgMaSteR]

Nice looking workouts man! Looking very strong, keep up the good work!

[2THICK]

Nice looking workouts man! Looking very strong, keep up the good work!

Thanks Bro, always appreciated.

9/7/04
Speed Bench 190lb + Purple Bands 9x3 45 sec rest.

One are extensions 80lb 3x8

Rope Extensions (behind Head) 120lb 3x8

Wide Grip LatPulldowns 190lb 2x8

Mid Cable Row 135lb 2x10

Standing Shoulder Press 145lb 2x8

Side DB Laterals 35lb DB 2x8

Preacher Curls (Machine) 80lb 5x8

Banded Straight Leg Raises 3x8 with green mini Band

Today felt good, although my left wrist is killing me for some reason. The banded straight legs put a serious hurtin on me.

[2THICK]

9/9/04 Squat Day

Squats barx6, 135x5, All the rest with green Band, 135x5, 185x3, 225x3, 275x3, 305x2x5sets, 355(no band)x2

Pause Squats (Ass to floor 2 sec pause) 185lb 2x3

45*Hypers 2x10 with 60lb bar

Stifflegs off blocks 2x8 at 185lb

Widestance Pullthroughs 2x10 with green band.

[Fullback_45]

190 plus bands for speed bench is some sick ****! Squats look strong to bro. Keep kicking some serious ass.

[2THICK]

190 plus bands for speed bench is some sick ****! Squats look strong to bro. Keep kicking some serious ass.

Thanks bro, my pec is healing up nicely and should be right on track to kill some records next year. Brent Mikesell wrote my squat and dead program for me and by the end of it I will be hitting some really good numbers. Watch for my dead day coming up, it should be interesting.

[RiNgMaSteR]

Nice squatting numbers man!! Looking strong!!

[2THICK]

9/11/04
Bench 135x5x2, 185x3, 225x3, 275x3, Shirt 315x1, 365x1, 405x1, 425x1, 425x1. I was using a single Ply Rage. This was a good bench day, my pec is slowly getting stronger. Need to keep bringing my lockout strength up.

Tate Press 50lb DB 5x5

Rack Lockouts (6in) 405lb 5x5

LatPulldowns 2x8 at 200lb

Seated Cable Row 2x8 at 200lb

DB Hammer Curls 50lb DB 5x5 (My wrist is still killing me, I have started icying it 2x's a day)

Straight Leg Raises + Band 3 sets of 8, No band 2 sets of 8

[2THICK]

9/12/04

Rack Deads ( 1in below knee) 225x3, 315x3, 405x3, 505x2, 595x2, 625x2 (These felt really good today, did them early in the morning with a little ECA)

GoodMornings 205x5, 275x5, 325x5 (all felt good and strong)

Reverse Hypers 100lb per leg 2x8

Lunges 95lb bar 2x8

Ham Curls (seated) 3 plates 2x8 (very hard)

Felt very strong today, lifted down in Salem at a diffrent club, made alot of noise and scarred the locals, always fun.

[2THICK]

Well it is that time to start adding the cardio back in, I figure 3yrs off is enough. Today:
Bicycle 30min at HR of 145 bpm.
Did this first thing in the morning with a little ECA, everything felt Ok.

Will be doing cardio, M,W,F until three weeks prior to next meet which will be Nov. 13th and 14th the IPA OregonState Championships.

[2THICK]

9/14/04

Speed Bench 190lb + Light Bands (purple) 9x3, three grips (starting with narrow) 45 sec rest between sets. These flew today, I will up them alittle next week.

Tricep Pushdowns 3x8 at 110lb

Tricep Rope Extensions (behind Head) 3x8 at 80lb

LatPulldowns 2x8 at 210lb

Seated T-Bar Row 2x8 at 230lb

Standing Shoulder Press 2x8 at 155lb

Side Cable Laterals 2x8 at 40lb

Preacher Curls 3x8 at 75lb (wrist still giving me trouble)

Standing Banded Crunches, Light Band for 5x10

[2THICK]

AM Cardio:

Bicycle 30min with ECA.

Body Weight 249lb. I am going to start keeping track of this, I want to easily be in the 242 class next meet instead of 259/275. I am looking to get down to mid 230's. I am getting sick of trying to always make weight.

[2THICK]

9/16/04

Squats Barx5, 135x5 (All the rest with green heavy band), 135x5, 185x3, 225x3, 275x3, 315 for 5 sets of 2. These are starting to get heavy the bar just sitting in the rack is really starting to bow.

Squat 365lb x 2

Pause Squats (Ass on Calves 2sec pause), 2x3 at 195lb

Weighted Hyper Extensions 2x10 with a 60lb bar.

Stiffleg Deads off of 3 plates 195lb 2x8

Wide Stance Banded Pullthroughs (Green Heavy Band) 2x10


I felt really strong today, I should add that all work on squat so far through this program has been done raw I will start adding belt suit and wraps as the weights get heavier.

[big_baller]

Good luck with everything, you are seriously strong.

Isn't it weird when you think your lockout is weak, but when you do some lockouts you kinda suprise yourself? I mean 405 for 5 reps 5 sets, should be a massive lockout.

And is your shirt the Rage X?

[2THICK]

Good luck with everything, you are seriously strong.

Isn't it weird when you think your lockout is weak, but when you do some lockouts you kinda suprise yourself? I mean 405 for 5 reps 5 sets, should be a massive lockout.

And is your shirt the Rage X?

Thanks Big_Baller, My lockout before the pec tear was alot higher and I am trying to slowy build back up to it, this does seem to be my weaker area right now though, it is where bar speed slows the most.

The shirt is a Rage, not the Rage X. Agian when my lockout nears 600lb I am going to cough out the cash for a double ply rage X.

[big_baller]

awesome. what fed do you lift in?

I don't want to sound like a prick but I've heard rage's blow out?
Have you ever had any trouble?

[2THICK]

awesome. what fed do you lift in?

I don't want to sound like a prick but I've heard rage's blow out?
Have you ever had any trouble?

Thanks. I lift in the APF, IPA, and WABDL. My next meat will be IPA.

Havent heard about the rage's blowing out but if it happens, Inzer will definetly be getting a call. They are really helpfull due to my last name, although there is no relation that I know of, Gillespie.

[2THICK]

190 plus bands for speed bench is some sick ****! Squats look strong to bro. Keep kicking some serious ass.

Sorry I missed these two, but thanks it is always appreciated.