Bench's Workout Journal

[benchintraining]

It's a new year and a new journal. 2007 was rather disappointing when it came to lifting. I only gained 15lbs on my total 10 on squats, and 5 on bench. I learned a few things along the way and I expect 2008 to yield positive things. This will be my 4th year lifting.

Current Maxes

Bench 375 1RM
Squat 475 1RM
Deadlift 515 1RM

Goals for 2008
Bench 405
Squat 525
Deadlift 565

Current BW: 225 - 230lbs
Current BF 22.5%

2008 Goals
BW 210
BF 10-12%
Run a 10K under 48 minutes

The plan is to use a 5x5 rep scheme for my core lifts with 1 - 2 accessory lifts per group. I have experimented with Westside and a few other rep schemes but the 5 x 5 seems to give me the best results.

I want to wish everyone a happy and blessed new year.

[Gettinpumped]

The way your benching is going, Im sure you will hit that 405 in no time.

[iron619]

Yo! Iron is in da house !

Good luck with lifting this year man. I hope to see you achieve those goals!

By the way, I'll be nipping at your bench strength, ya know, gotta keep ya on your toes .

[benchintraining]

Originally Posted by Gettinpumped

The way your benching is going, Im sure you will hit that 405 in no time.

Thats what i thought last year!

Originally Posted by iron619

Yo! Iron is in da house !

Good luck with lifting this year man. I hope to see you achieve those goals!

By the way, I'll be nipping at your bench strength, ya know, gotta keep ya on your toes .

Thanks Iron. Keep pushing me!

[benchintraining]

I was still a little sore from Friday's workout.

Bench
135 x 2 x 10
185 x 3

225 x 5
245 x 5
265 x 5
285 x 5
305 x 5

DB Flyes
70 x 2 x 8
80 x 8

BB Rows
235 x 5
255 x 5
275 x 5
295 x 5
315 x 5

Pull Ups (1 min rest)
5
5
5
5
5

Squats
135 x 10
225 x 5
285 x 5
315 x 5
345 x 5
375 x 5
405 x 5

20 min walking on dreadmill

Happy New Year

[MISSINGLINK]

Nice work Bench. Glad I could be on the ground floor for this one!

[benchintraining]

Bench
135 x 2 x 10
185 x 5
225 x 1

275 x 5 x 5

CG BB Rows
225 x 5
245 x 5
275 x 5
295 x 5
315 x 5

Military Press (standing with feet together)
135 x 8
145 x 8
135 x 8

Hammer Curls (No rest)
55 x 8
45 x 8
35 x 8
25 x 8

Abs

42 min cardio

Well I was traveling out to Philly so I drove half way to Harrisburg, PA. I got up at 5 and checked my GPS and I was 1 mile away from a World Gym. GREAT, but once I get there it's been changed to a Planet Fitness..... not so great but hey how bad can it be. All of equipment was painted purple and they had the Lunk Alarm. A lunk is one who grunts, drops weights, and JUDGES.... ooohhhhhwwooo. I saw a guy struggling to bench 10 reps with a total of 75lbs. I was a giant among the estrogen laden men. The best part is I offended one of the patrons by wearing a skull cap. At the end of my cardio, one of the workers came over and told me I couldn't wear a skull cap. I was going to tell the guy "HEY DONT JUDGE ME" but if I would have raised my voice I might have made some of the other patrons cry. I just left in disgust. No man should ever workout at that place. They should have a box before you enter to place your testicals in. I just wish I would have know about this place in advance. I would have brought my chalk and started throwing plates, chalk, and screaming. Now that would have been funny.
Places like this are making men not be men. I'm not for grunting out every rep but men are men and I for one will not be metrosized

[littlechick]

in for this one

wanna see some big numbers this year mr..and an AVI!!!!!

LOVE the gym story...so funny!!

[MISSINGLINK]

Nice session bench. Your rowing power is very impressive.

[benchintraining]

Originally Posted by littlechick

in for this one

wanna see some big numbers this year mr..and an AVI!!!!!

I hope so too. I hope I can loose some bodyfat as well. No one wants to see that.

Originally Posted by MISSINGLINK

Nice session bench. Your rowing power is very impressive.

Thanks Link!

[benchintraining]

Deadlift
225 x 10
275 x 5
315 x 2
365 x 1
405 x 1

445 x 3
445 x 3
450 x 1

30 Min Dreadmill
15 min Eliptical

Skied for 3.5 hours

Something felt bad on my first 450 pull I decided to do no more of that set and just went to cardio. The good news is my bad is fine. Skiing was good but it started to rain at the end.

[vikesfankevin]

Strong lifts dude. I wish my bench was there

[benchintraining]

Originally Posted by vikesfankevin

Strong lifts dude. I wish my bench was there

thanks for stopping by

[benchintraining]

Bench
135 x 2 x 10
185 x 5

235 x 5
255 x 5
275 x 5
295 x 5
315 x 6

DB Flyes
50 x 5
70 x 8
85 x 8
90 x 8

BB Rows
255 x 5
275 x 5
295 x 5
315 x 5
335 x 4

Pull Ups
5 x 5

Hammer Curls - Super Setted with Rope Push Downs

50 x 8 / 15
50 x 8 / 15
35 x 8 / 15

30 Min on dreadmill

Tonight I thought I could have hit 335 x 5. Everything felt good tonight. Reality check tonight. I thought I was doing well with my 315 x 6. When I was done this guy walks up to me and asks if he can jump in. He does 315 x 8 with zero warm up He's about 5'7 and 200lbs. Now thats the way to do it! He looks like he bodybuilds and by his workout (all chest) it must be so. There was also this guy that was about 60 and he hit 315 x 1. The amazing thing was this guy was only taking about 60 sec in between sets. He probably did 6 sets working up to 315. Strong dudes. Reps to the old guy!

[Jorday]

I'm in for this one. Great job lately, an good luck with the goals for 2008.

[benchintraining]

I should have known this but I think ME squats on Tuesdays and ME deadlifts on Fridays = poor lifts on both days. My lower back felt sore going in but not bad but I did tweak my lower back on Saturday deadlifting. I'm not sure how to get both in. Maybe I'll do both ME exercises on Tuesdays and RE work on Thursdays. Suggestions would be appreciated

Squat
135 x 10
225 x 5

295 x 5
325 x 5
355 x 5
385 x 5
415 x 3

GM
185 x 8
195 x 8
200 x 8

20 min on dreadmill

[MISSINGLINK]

Excellent squatting bench.

[thethief]

Hey Bench...good start to the new year. Lookin forward to seeing you hit your goals for 08.

Subbed

[benchintraining]

Well guys I need a break from this. I want to wish you all success and good health throughout the year.

See you when I see you.

[iron619]

Originally Posted by benchintraining

Well guys I need a break from this. I want to wish you all success and good health throughout the year.

See you when I see you.

A break from this already? You just started this journal, man!

Hope everything is going well for you dude. Whatever you do, don't stop lifting.

Keep us updated dude.

[benchintraining]

Bench
280 x 3 x 5
290 x 2 x 5

Chins
BW x 5
+25lbs x 5 x 5

Military Press
145 x 2 x 8
145 x 7

[benchintraining]

Squat
135 x 10
225 x 5
275 x 3

315 x 8
335 x 8
365 x 8

25 min on dreadmill

[Lifting N Tx]

Glad to see you still posting. I understand needing a break at times, though.

Workouts look short but sweet.

[iron619]

Updates? Hope all is well dude.

[MISSINGLINK]

x2. I hope you are doing well Bench. Now get back in here and update!

[benchintraining]

I'm partially back. I've been traveling like a maniac lately but I have been working out. I missed 335 x 5 AGAIN last week so I am going to hit 3 x 3 for a month or so.


BW 227

Bench
135 x 2 x 10
185 x 5
225 x 3
265 x 1

290 x 3
315 x 3
340 x 3

DB Flyes
70 x 3 x 8

BB Rows
275 x 5
295 x 5
315 x 5

Pull Ups
8
8
8

DB Lateral Raises
25 x 3 x 12

This is supposed to be a deload type of week but I know I've gone to heavy for a deload.

This guy at my gym tried SUS500. This suppliment must be a potent prohormone because he gain 16lbs in 4 weeks (his face is really puffy) and his bench went from 300 x 4 to 325 x 3 x 5 in 4 weeks. He tried 405 but it was too much for him. Actually, he failed at 390 and hurt his shoulder, then he tried 405 but all he did was take it out and he put it right back. I always worry about the downside of taking that stuff. Getting hurt, bitch t@ts, gaining fat from all of the estrogen flooding in. If he's not hurt bad he will probably take another bottle to try to get to 4 plates.

[MISSINGLINK]

Solid work Bench. Glad to see you updating.

[thethief]

Good workout bench and like link had said good to see you getting a minute to update.

[iron619]

Yo! Good to see you posting workouts man.

I think the switch to triples will help you get past your 335x5 struggles.

I usually keep the intensity up by lifting heavy weights during deload, but I would recommend cutting volume drastically down (50-75% less).

Oh yeah, I have never heard of SUS500, but apparently there are 9 threads of it on this site. I'll look into them, thanks!

[benchintraining]

Originally Posted by MISSINGLINK

Solid work Bench. Glad to see you updating.

Thanks Link!

Originally Posted by thethief

Good workout bench and like link had said good to see you getting a minute to update.

Thanks for stopping by Thief

Originally Posted by iron619

Yo! Good to see you posting workouts man.

I think the switch to triples will help you get past your 335x5 struggles.

I usually keep the intensity up by lifting heavy weights during deload, but I would recommend cutting volume drastically down (50-75% less).

Oh yeah, I have never heard of SUS500, but apparently there are 9 threads of it on this site. I'll look into them, thanks!

Thanks for the tip Iron. That SUS500 looks like its strong stuff.