IronFreak's Road to 275

[IronFreak]

sup everyone.
This is going to be my journal for lifting.

here's my setup

Sunday-Bench+Assistance day

Monday or Tuesday-Leg day

Wednesay or Thursday-Bench+Back

Friday and Saturday are usually rest days.


Oh yeah and here are my stats
weight-163
bench-around 240
squat-around 305
deadlift-around 330

[Fullback_45]

Goodluck with your goals and welcome to the boards.

[AJ Roberts]

Welcome to the boards! Good luck on your quest for 275!

[JackBags]

You'll accomplish 275 in no time =) I look forward to reading about your progress

[IronFreak]

thanks guys

SUNDAY BENCH/ASSISTANCE

Bench press (with a closer grip than usual):
95x10
150x8
190x6
210x4x4
190x4 (all paused)
150x10

DB press:
55x12x4

Dips:
2 sets of 20

[AJ Roberts]

Nice lifting, but your program looks like it is more suited towards body building. What program are you following?

[IronFreak]

thanks

and my routine is an 8 week periolized routine

On Sundays such as today, i bench with a grip that is 1 inch closer than my normal grip. I start off with a simple 10,8,6 warm-up. And then i do 4x4 for worksets. I will then do some paused reps with a lighter weight and then I will do low weight/high reps for 1 set, to build some muscle. I then move onto assistance which for chest and triceps. I don't go too heavy on assistance since im benching heavy 2x's a week.

On Wednesdays I have another bench session, using the same reps and weights but this time my grip is 1 inch wider than my normal bench grip. I don't do any chest/tricep assistance on this day. I instead, do deadlifts and backwork.

I will be doing this little process for 4 weeks. Once i hit week 5, i will be using more weight and the volume will decrease. I will also be attempting 260. All of my workouts from week 5-8 will consist of me using my normal bench grip.


if u have anymore questions, feel free to ask

[AMG]

Nice Bench day.