Road to a 405 bench

[SaviorSelfJT]

Box squat-
up to 405x1
315x5
315x5
315x5
315x5
315x5

Press-
up to 175x1
155x3
155x3

Upright rows-
up to 95x10

[SaviorSelfJT]

Good morning-
up to 265x1
245x10

Bench-
up to 330x1
225x5
245x5
265x5
285x5
305x2

Bodyweight face pulls-
10
10
(+10 lbs) 10

[SaviorSelfJT]

Didn't start working out till past 1AM. Was really stressed out all day, felt exhausted but still lifted. Kept it really short as a result

Squat-
up to 425x1

Deadlift-
up to 425x1 (traps-free PR) (was also easy, certainly easier than the squat)

I swear there's noticeable hypertrophy on my forearms from within the past month (srs). There's an extra lump or two of muscle that wasn't there before

[SaviorSelfJT]

Training was even later today; started around 1:30AM. Also had a beer beforehand

Box squat-
405x1
365x3
365x3

Face pulls
+0
+10
+25

Press-
185x1
155x8
155x8
155x8

[SaviorSelfJT]

I think I was right about my forearms, I measured them cold and without bending the wrists, right at 14 inches, not too bad. My upper arms were 17.5, but I know I've measured them at 18 after a workout

Squat-
up to 430x1
315x3
325x3
335x3
345x3

Bench-
up to 325x1
245x5
265x5

Dead hangs (also did some earlier in the day)

---


The dead hangs are supposed to be good for the shoulders which is why I did them. If I can't get my shoulder feeling better, I'll never get my bench moving again

Also ate an entire pizza before lifting and I think that interfered with my squats. I felt like I couldn't really squeeze my abs during the lift or else it would make me throw up in my mouth

[SaviorSelfJT]

Muscles in hip area were kinda sore

Good morning:
up to 275x1
245x6
245x6

Deadlift:
up to 430x1 (most ever strapless)
315x1
335x1
355x1
375x1
395x1

Some dead hangs again for shoulder
------------

I barely got 430 because of my grip, almost rolled out of my fingers. But still got it

[SaviorSelfJT]

Felt pretty good benching today, not sure if because of the dead hangs or because I did bench first

Bench-
up to 335x1 (heaviest I've done since I maxed at 345)
245x3
255x3
265x3
275x3
285x3
295x3

Squat-
up to 365x1
could have gone heaver just ran out of fuel

Curl-
up to 115x3

More dead hangs

[SaviorSelfJT]

Last night I did box squats, presses, and some dead hangs/wrist curls

I've decided this kind of training isn't right for me anymore. Not cause I can't recover from it, or that I think it doesn't work. I just can't devote this kind of time to lifting.

I'm gonna take a short break and decide on a 3 or 4 day program like 5/3/1 to do. I got a feeling I've got a ton of "latent" gains that will show soon on a program like this.

[SaviorSelfJT]

Took almost a week off, feel a lot better now. Gonna do a month or two of texas method

Bench-
275x5
275x5
275x5
275x5
275x5

Squat-
365x5
365x5
365x5
365x5
365x5

GM-
225x5
225x5
225x5
225x5
225x5


----

oh my god those squats were hard, after 6 days off I think I detrained a bit. Got a feeling I'm going to have crippling doms tomorrow

[SaviorSelfJT]

Yesterday was the "light" day:

Press-
135x5

Row- (not that light)
225x5
225x5
225x5

Squat-
295x5

[SaviorSelfJT]

first texas method intensity day

actually really happy about today, cause bench/squat were realllly hard, but deadlifts were really easy

Bench-
295x5 (almost failed)

Squat-
395x5 (almost failed)

Deadlift-
405x5 (no straps, dead stop, EASY)

Curls-
115x8

I really like this day, cause it proves that my deadlift is still stronger than my squat which is something I sometimes wonder about.
I washed my hands really good before to make sure they weren't oily/slippery. And brushed my bar knurl. Grip was rock solid and the bar didnt move a millimeter in my hands

[ECGordyn]

first texas method intensity day

actually really happy about today, cause bench/squat were realllly hard, but deadlifts were really easy

Bench-
295x5 (almost failed)

Squat-
395x5 (almost failed)

Deadlift-
405x5 (no straps, dead stop, EASY)

I really like this day, cause it proves that my deadlift is still stronger than my squat which is something I sometimes wonder about.
I washed my hands really good before to make sure they weren't oily/slippery. And brushed my bar knurl. Grip was rock solid and the bar didnt move a millimeter in my hands

Very nice lifts man. All that in the same day is really powerful.

[SaviorSelfJT]

Very nice lifts man. All that in the same day is really powerful.

Thanks, just forget I did some bicep curls too, edited

[SaviorSelfJT]

Volume day

Press-
160x5
160x5
160x5
160x5
160x5

Squat-
370x5
370x5
370x5
370x5
370x5

Row-
230x5
230x5
230x5
230x5
230x5

[SaviorSelfJT]

Light day:

Bench-
235x5
235x5
235x5

Squat-
300x5

GM-
230x5
230x5
230x5

[SaviorSelfJT]

Press-
185x5

Squat-
400x5

Deadlift-
410x4.......or 5

I did the first 4 bare handed. My right handed was rock solid, but my left hand was nearly failing on the 3rd rep. The set felt so easy in everything BUT my left hand
Waited 30s or so then tried the fifth rep, couldn't get it. Put on straps then got the 5th rep

I washed my hands before the set to get any oil off, but maybe there was some oil/grease on the bar where my left hand was. I don't use chalk either

Bicep curl-
120x8

[tobistrength]

Seems like you have been doing a lot of 5s lately. Even 5x5 it seems. 5x5 is one of the most time tested successful training programs. Your squat and deadlift got stronger too

[SaviorSelfJT]

Seems like you have been doing a lot of 5s lately. Even 5x5 it seems. 5x5 is one of the most time tested successful training programs. Your squat and deadlift got stronger too

Yeah, 5x5s can do a lot but they are freaking hard when they are maximal effort and I've never been able to do them for a sustained period of time because of how hard of a workout it is

I think good mornings have been making a huge difference to my deadlift, my theory is that my hamstrings have been underdeveloped because of how my squat form is. Most people lean more forward than I do which engages the hams more. Dedicated hamstring work seems to be working.

Just gotta get my damn grip up. Or maybe I should get chalk again



-----------------

Today was a pretty bad workout. Yesterday for some strange reason I played tennis, and running around like that is something I am not used to. Perhaps it negatively affected performance. I've also been really stressed out the past week or two though the stress is going away and there were a few days in the near past I didn't eat enough and I can see it on the scale, I'm a few pounds lighter which isn't good

Bench-
280x5
280x5
280x5
280x5
280x4 - I gave the 5th a really good fight but lost it. The first few sets felt so easy but the difficulty ramped up fast. I think my upper back lost tightness

Squat-
375x5
375x5
375x1 - felt myself leaning forward to make these easier and cut myself off. The first two sets were ridiculously hard

GM-
235x5
235x5
235x5

[SaviorSelfJT]

Light day

Press-
140x5
140x5
140x5

Squat-
300x5

Row-
235x5
235x5
235x5



-----

body was sore from yesterday, especially my chest
triceps were even twitching throughout the day

[SaviorSelfJT]

Missed last workout, think I'm going to miss the next one and maybe even the next one after that.

I haven't been sick but somethings been stressing me out so much I may as well be. Haven't been eating enough. I need to reduce stressors and take it easy for a little bit

[ECGordyn]

Missed last workout, think I'm going to miss the next one and maybe even the next one after that.

I haven't been sick but somethings been stressing me out so much I may as well be. Haven't been eating enough. I need to reduce stressors and take it easy for a little bit

Do cardio, calisthenics, high rep aerobic stuff, walking lunges, kettlebell stuff... Some exercise is better than none, esp. when stressed.

[SaviorSelfJT]

Do cardio, calisthenics, high rep aerobic stuff, walking lunges, kettlebell stuff... Some exercise is better than none, esp. when stressed.

I didn't want to admit it, but you're right

Today I did curls, presses, goodmornings, pullups and dead hangs on a "circuit" (no rest) with light weight

I think it did make me feel better

I'll do some more random workouts like this till I feel ready to go back to real training

[SaviorSelfJT]

Lifted again, harder workout than last time but still pretty easy

Press-
up to 155x8

Good mornings-
up to 155x6

Deadlift-
up to 405

---------
Starting to feel a lot better, but I think the cumulative stress over the past couple weeks has left me a bit weaker but I should start getting back up there
The 155x8 press was really hard

Bodyweight yesterday was 198lbs, need to start eating again. My appetite just disappeared, even if my stomach is growling eating food just sucks. It's hard to explain but its like everything tastes really bad
Yesterday for dinner I was at a place and ordered a really good hamburger which I should have liked, but I had to fight my gag reflex to eat it

Another thing is that I need to tighten my belt by another hole cause I've lost a little weight (198 from like 208)

Maybe its a good thing if the weight is coming from my weight (?) but there's something a little disturbing about losing weight when I'm not intending to. It feels like I'm wasting away

[SaviorSelfJT]

Bench-
up to 275x5

Squat (paused w/ about 2 seconds)-
315x5

Pullups:
10



Kind of hard to do these tbh. Couldn't have done another rep on bench, could have squeezed 2 more reps tops

And got really hot and sweaty afterwards which is kind of pathetic

[SaviorSelfJT]

Decent day today-

Good morning-
up to 185x5

Deadlift-
up to 405x1 (bar was so close to rolling out of my left hand, it was in the tips of my fingers in my left hand. I was using captains of crush knockoffs yesterday)

Press-
up to 175x6

Curls-
up to 115x5

Pullups-
could do 6

[SaviorSelfJT]

Last night:

Bench-
up to 275x6

Power shrugs-
up to 405x8

Good mornings-
2 sets of 225x5


About exercise selection
-----
I think I'm going to do shrugs again. Coincidence that I was doing them as my bench went up in the past, and I plateaued hard when I stopped them? I think a big part of my bench is being able to keep my shoulders tight and they usually come loose after a couple reps now

And no more box squats, they were hurting my knees

Good mornings seemed to have added noticeable hamstring hypertrophy

And I need chalk for deadlifts

[SaviorSelfJT]

Got some chalk and a metal brush for cleaning my bar


Good mornings-
up to 225x3

Deadlift-
up to 425x3

Press-
up to 185x5

Pullups-
8
8

[SaviorSelfJT]

Bench-
275x7
295x3
225x15

Rows-
225x5
225x5

Shrugs-
405x10

[SaviorSelfJT]

Sort of active recovery....really just wanted to try this

Glute/hamstring hyperextension*
3 total sets, did a few holding a 25lb plate. Felt my back getting a pump, felt a bit in my hamstrings but mostly back

Dead hang from pullup bar

* Done by propping by bench up on blocks outside of my rack, and putting my ankles under the safety rails on the rack

[SaviorSelfJT]

Strict press-
up to 190x4

Push press (new exercise)-
up to 185x7.99, didn't quite lock out the 8th rep

Curls-
95x5
115x5

Squat-
315x3
335x3
355x3 (paused 2 of these at bottom)

--
I'm definitely detrained on the squat. Hard to believe I did 465 not too long ago and it wasn't even that hard