Xsive's path to Benching Like an Animal

[xsive]

Hi Everyone. Im a new member here, as this is my first journal post so I'm looking forward to hearing some good stories, advices, critisisim etc! as well as tracking my own progress online...

The rundown in a nutshell:

I have been lifting without a partner since I was about 16 but nothing very structured until recently. 2.5 weeks to be exact. I have been a big fan of the Arnold book so that has been my source of info until now.

I have a new training partner, who actually pointed this website out to me, and we are following the Animalpak Bench like an Animal program. We push each other to the max relentlessly, never letting up, motivating and driving each other's determination and strength beyond even our own expectations, and that is a huge benifit that I never had before. I go, you go, running the rack, stripping, supersets, negatives, added sets and exercises (as a reward)etc...

I was always strong in the gym, but my form lacked as a result of Nobody correcting me. I wasnt thinking about form, I was thinking about weight. For example, my max bench was 315lbs x 3 but with a arch. Not a powerlifting arch because my ass was off the bench. A few people have pointed out to me that my form was bad and I might hurt myself, but I didnt think much of it because I didnt always have someone watching over me, so now with my new partner, I droped the weight down to about 280lbs for 1 rep at 90% with very strict form and already I can feel the diffrence in strength and control.

My short term goal is to bench 350lbs with perfect form and I beleive I am on my way. I will begin to post my progress here, so you guys can give your advice on what I should change, how etc...

A bit more info:

Age: 24
Height: 6'0''
Weight: about 195lbs (it varries 2-4#)
Calories per day: about 3000
Protien: about 200
Supplements: GNC whey Protien & GNC Creatine Monohydrate


Here is my routien so far:

EXERCISE MONDAY
Bench Press - 215x6, 225x5, 230x4, 235x3, 245x2, 275x1, 255 to failure
Close Grip Bench Press - 3 Reps 185, 195, 205
Skulll Crushers - 8 Reps 75, 85, 105
Dumbbell Kickbacks - 8 Reps 20, 25, 30
Pushdowns - 8 Reps 80, 90, 100
Bench dips 3 sets 35, 45, 70
Crunches - 25 Reps 3 sets
Cable Crunches - 25 Reps 3 sets

EXERCISE TUESDAY
Pull-Ups - 10 Reps 5 sets- SET #2, 3, 4 add 25lbs on the belt
T-Bar rows- 8 Reps 95, 105, 115
Dumbbell Rows - 8 Reps 80, 90, 100
Front Pulldowns - 8 Reps 50, 60, 70
Hammer Curls - 8 Reps 40, 45, 50
Preacher Curls - 8 Reps 80, 90, 100
Straight Bar Curls - 8 Reps 90, 100, 130(2 reps, then strip)
Seated incline Curls - 8 Reps 40, 45, 45
Crunches - 25 Reps 3 sets
Cable Crunches - 25 Reps 3 sets

WEDNESDAY REST

EXERCISE THURSDAY
Barbell Shoulder Press - 8 Reps 140, 150, 160
Dumbbell Shrugs - 6 Reps 80, 90, 100
Incline Press - 6 Reps 205, 215, 225
Front Delt Raises - 8 Reps 30, 30, 35
Shoulder Flyes - 8 Reps 25, 30, 35
Single Arm Skull Crushers - 6 Reps 35, 40, 45
Barbell Skull Crushers - 6 Reps 85, 95, 105
Single Arm Pushdowns - 8 Reps 60, 70, 60
Dips 4 sets until failure
Crunches - 25 Reps 3 sets
Cable Crunches - 25 Reps 3 sets

EXERCISE FRIDAY
Squat - 8 Reps 280, 340, 380
Leg press - 8 Reps 320, 400, 480
Hack Squat - 8 Reps 95, 130, 115
Leg Extension - 8 Reps 120, 130, 130
Hamstrings leg curls- 8 Reps 120, 130, 130
Seated Calves - 15 Reps 135, 155, 175
Crunches - 25 Reps 3 sets
Cable Crunches - 25 Reps 3 sets

REST SAT & SUN

[Pillager]

Good luck with the 350, i'll be following along.

[xsive]

Thanks, Its going to be fun trying!

[xsive]

today I noticed that my right tricep is suprisingly much weaker than my left. I'm right handed too thats the strange part. I struggled to get 6 reps w/ single arm skull crushers with a 45 and my left set was a peice of cake...I also noticed this doing single arm pushdowns...My partner suggested that I start off with my right arm when doing my sets. That sounds like it would help. anyways here is what I did today in this order

EXERCISE THURSDAY
Barbell Shoulder Press - 8 Reps 140, 150, 160
Dumbbell Shrugs - 6 Reps 80, 90, 100
Incline Press - 6 Reps 205, 215, 225 (6 hard reps no cheat)
Front Delt Raises - 8 Reps 30, 35, 40
Shoulder Flyes - 8 Reps 25, 30, 35
Single Arm Skull Crushers - 6 Reps 35, 40, 45
Barbell Skull Crushers - 6 Reps 85, 95, 105 -**very hard!
Single Arm Pushdowns - 8 Reps 60, 70, 60
Machine Crunches - 25 Reps 3 sets
Cable Crunches - 25 Reps 3 sets
Weighted Dips -3 sets until failure- 45lbsx12, 90lbs x6 and back to 45lbs for 10 reps

[xsive]

My legs have been growing fast. We've added 80lbs to our squat and leg press in only two weeks. It feels amazing getting these results. I am more determined than ever.
*I should be posting progress pics soon

[Forge3]

Congrats on starting a journal here. That alone reflects determination to meet your goals. There are many very knowledgeable members here that can walk the walk with you and congratulate you as you achieve milestones. Welcome to the community.

[xsive]

Thank you my friend. The fourms can be great motivation!