--- 9 Week Bench Routine ---

[DDon1996]

Haha, read below. I'm going to start posting legit workouts in here now. I need motivation to lift but still enjoying the time off from lurking the forums so often.




So... Been away from working out because of stress, friends, girls (yes, a different category than friends) and school, and my lifts are suffering. Starting the final portion of my bench routine (2 weeks left) on sat or monday. Yesterday benched 195x3 feeling like ****, and couldn't even rep 205. I also deadlifted 345x2 then did a dropset to 295x5. Kind of a PR because my last best was 295x7 but w/e...

First time in a year in a half when I haven't felt much motivation to lift.

Decided to go in tonight for some squats after not hitting them up in over a month. Still sore from deads yesterday but decided what the hell. Not sure what I'm going to do in terms of a routine yet.


squat
bar x 20
135 x 5
185 x 4
225 x 3
275 x 5.5
295 x 1.5
--First time squatting in 34 days.... took a while off after the 315. Great sets today. I was going for 275x6-8, but I accidentally hit the box a little too hard and paused in the hole for a bit on the 6th rep @ 275. Hammies are a bit strained from the pressure but it's all good. Anyway, I'm surprised I hit a PR after not squatting for this amount of time and losing 5-6 lbs.

Push Press
bar x 6
115 x 3
(strict 'til now)
135 x 5
135 x 8
135 x 9
--There we go.

Power Pull
135 x 6
155 x 5
165 x 3
--No straps = terrible.

Forearms
6 sets




Some PWO pics for a little self motivation I guess

You look remarkably like Baco. Why is this?

Also, what is a power pull?

Also, good squats.

Also, subbed.

Also, I love you.

[SOVEREIGNN]

You look remarkably like Baco. Why is this?

Also, what is a power pull?

Also, good squats.

Also, subbed.

Also, I love you.

I don't know, but I'll take that as a complement.

As well, it's a football exercise. Like an upright row, except for it's being explosive. I got up to 185x8 with straps, but without 'em I can hardly hold onto the bar for a period of time without it falling out of my hands.

As well, not really.

As well, same-same.

As well, love you too.

[HabibAkbar]

strong back thickness brah.

what are you weighing nowadays?

[SOVEREIGNN]

strong back thickness brah.

what are you weighing nowadays?

Thanks bud. I'm about 172-175 ish now. I'll weigh-in tomorrow morning and see what's up

[LightWeightBulk]

Haha, read below. I'm going to start posting legit workouts in here now. I need motivation to lift but still enjoying the time off from lurking the forums so often.

Strong edit

but I understand will be checking in on this often

[dowg16]

Finally found your training log, I thought you quit or something man. Looks like all is well with your 9 week bench routine. How much do you think your bench has gone up since starting, I might try it after madcows.

[HabibAkbar]

lul OPs been discoverd.

[SOVEREIGNN]

Strong edit

but I understand will be checking in on this often

Haha Glad to have you checkin' up in hurrr.

Finally found your training log, I thought you quit or something man. Looks like all is well with your 9 week bench routine. How much do you think your bench has gone up since starting, I might try it after madcows.

Haha nah I will never quit. Idk, my rep max has gone from 155x9 to 165x12... but my 1RM hasn't gone up much, mainly because I haven't been training with too low of reps lately. I also haven't been consistent the past couple weeks. Gimme three weeks, I'll hit 225+, then I'll let you know how I enjoyed the routine.

lul OPs been discoverd.

Lololol fuuuu. Inb4 everyone from my old log comes in here.




Eating some meatballs and frozen yogurt.
Together.

[baco_bacon]

Who da fuk do you think you are?

[Foxr32]

lul OPs been discoverd.

yeah i was susprised how long it was you me gesou and sushi but it wont be long before you might as well move it back :P

[DDon1996]

yeah i was susprised how long it was you me gesou and sushi but it wont be long before you might as well move it back :P

Well **** son I didn't know it was a secret, I just saw the picture and I was like... wtf yo.

[HabibAkbar]

yeah i was susprised how long it was you me gesou and sushi but it wont be long before you might as well move it back :P

its funny because i am sushi

[Gesou]

Looking buff, man!

You'll find some motivation in no-time

[SOVEREIGNN]

Well **** son I didn't know it was a secret, I just saw the picture and I was like... wtf yo.

Haha yah it's Marky Mark.

yeah i was susprised how long it was you me gesou and sushi but it wont be long before you might as well move it back :P

Noooo... I could use just 5 followers or so.. nothing extreme being kind of popular was pretty hectic

its funny because i am sushi

Haha I forgot!

Looking buff, man!

You'll find some motivation in no-time

I found it! hahaha


Nine Week Bench Routine
Week 7/Day 1

Bench
w/u
120 x 8
150 x 6
170 x 4
180 x 3
190 x 3(x2)
180 x 7 AMRAP!
--There we fukkin go!

Hammer Grip Chins
+40 x 7
+60 x 3 ---> +40 x 3 ---> BW x 7
+40 x 4 ---? BW x 4
--Good.

Seated Cable Rows
150 x 8(x2)
--Yes, a machine. Come at me bros.

Seated Lat Raises
20 x 10(x3)

Notes
Gonna start pounding delts again. Once this bench routine is finished my triceps are gonna be getting slaughtered as well. Awesome sesh today.

[DDon1996]

Dafuk? +60 chins???? And you said I was stronger den you in everything, you lie!

[SOVEREIGNN]

Dafuk? +60 chins???? And you said I was stronger den you in everything, you lie!

Chins don't matter, though!




Found this pretty fkkin cool, here's the chick's (who I like) brother
From 2008:



He also got 2nd place in 2007, but can't find those pics

[Ka0s]

Looking smooth as butter...

[SOVEREIGNN]

Looking smooth as butter...

Yeah, his conditioning definitely wasn't up to par ... but still legit. He's the only person I know that's actually competed.

[Ka0s]

Yeah, his conditioning definitely wasn't up to par ... but still legit. He's the only person I know that's actually competed.

You planning on competing in BB?

[SOVEREIGNN]

You planning on competing in BB?

Sometime. I may actually within the next year or two just for experience, or I may wait until I'm much bigger

[SOVEREIGNN]

Alright so I'm going to try something different regarding the squat and deadlift. My focus for the next two months will be squats and hammies, so I'm going to take a break off heavy deads. Hopefully I'll be squatting 315x5 within the next month or a little later, and that should shoot up my deads (from past experience). I think I'll be squatting 2x a week, adding 5lbs to my 5RM every session. I may take out my 1.25 lb weights and throw on 2.5 more pounds every session once it gets difficult.

280x5 tomorrow with some more benching. If anyone has any tips for me please let me know! Goodnight everyone!

[DDon1996]

Alright so I'm going to try something different regarding the squat and deadlift. My focus for the next two months will be squats and hammies, so I'm going to take a break off heavy deads. Hopefully I'll be squatting 315x5 within the next two months, and that should shoot up my deads (from past experience). I think I'll be squatting 2x a week, adding 5lbs to my 5RM every session. Or... I may take out my 1.25 lb weights and throw on 2.5 more pounds every session.

280x5 tomorrow with some more benching. If anyone has any tips for me please let me know! Goodnight everyone!

STEP YO GAME UP FOOL!

Check dat log. Challenge me son. Let's do it up.

[SOVEREIGNN]

STEP YO GAME UP FOOL!

Check dat log. Challenge me son. Let's do it up.

Posted in your log! Lolz I still haven't slept yet. http://www.whoneeds/..sleep.html

[FearTheSpur89]

Haha, read below. I'm going to start posting legit workouts in here now. I need motivation to lift but still enjoying the time off from lurking the forums so often.




So... Been away from working out because of stress, friends, girls (yes, a different category than friends) and school, and my lifts are suffering. Starting the final portion of my bench routine (2 weeks left) on sat or monday. Yesterday benched 195x3 feeling like ****, and couldn't even rep 205. I also deadlifted 345x2 then did a dropset to 295x5. Kind of a PR because my last best was 295x7 but w/e...

First time in a year in a half when I haven't felt much motivation to lift.

Decided to go in tonight for some squats after not hitting them up in over a month. Still sore from deads yesterday but decided what the hell. Not sure what I'm going to do in terms of a routine yet.


squat
bar x 20
135 x 5
185 x 4
225 x 3
275 x 5.5
295 x 1.5
--First time squatting in 34 days.... took a while off after the 315. Great sets today. I was going for 275x6-8, but I accidentally hit the box a little too hard and paused in the hole for a bit on the 6th rep @ 275. Hammies are a bit strained from the pressure but it's all good. Anyway, I'm surprised I hit a PR after not squatting for this amount of time and losing 5-6 lbs.

Push Press
bar x 6
115 x 3
(strict 'til now)
135 x 5
135 x 8
135 x 9
--There we go.

Power Pull
135 x 6
155 x 5
165 x 3
--No straps = terrible.

Forearms
6 sets




Some PWO pics for a little self motivation I guess

Maybe if you workout without the Test. Booster you wouldn't have mad acne bro. I mean I guess on the face is expected, but you back looks like you laid in a bed of fire ants. Hope your GF like the also added gift of losing your hair earlier then normal. But anyways nice results I guess

[SOVEREIGNN]

Maybe if you workout without the Test. Booster you wouldn't have mad acne bro. I mean I guess on the face is expected, but you back looks like you laid in a bed of fire ants. Hope your GF like the also added gift of losing your hair earlier then normal. But anyways nice results I guess

LOLOLOL! I am flattered that you believe I'm on a test booster... awh thanks man

[FearTheSpur89]

Just sayen that much acne isn't natural man. When you started out you had none. Now your whole upper body is covered in it...but thats just my opinion. Good results though if you did do it natural. Which I can't prove you didn't so I will assume that you did.

[Foxr32]

LOLOLOL! I am flattered that you believe I'm on a test booster... awh thanks man

i know to increase squat!

sleep at 2:00 on a school night?

just broscience ya know

[HabibAkbar]

Maybe if you workout without the Test. Booster you wouldn't have mad acne bro. I mean I guess on the face is expected, but you back looks like you laid in a bed of fire ants. Hope your GF like the also added gift of losing your hair earlier then normal. But anyways nice results I guess

The fact that OP is only 15 and just started to grow may have something to do with it

[SOVEREIGNN]

Just sayen that much acne isn't natural man. When you started out you had none. Now your whole upper body is covered in it...but thats just my opinion. Good results though if you did do it natural. Which I can't prove you didn't so I will assume that you did.

Comon' man, I thought you were just a ******* troll at first. Acne runs in the entire family. My brother had severe acne, was put on medication, and now suffers extreme epilepsy from it.

I'm 15 years old and have been lifting for a year and a half. The results aren't great. I've had acne for a while, even before lifting, if that means anything.

i know to increase squat!

sleep at 2:00 on a school night?

just broscience ya know

Lmfao, I'm on winter break!

[HabibAkbar]

Strong late winter break.

mine started on December 16th and ended on January 18th...