Hello, fellow T-Nation board members.
I have started this online training journal to chronicle my journey to a 405 raw bench press.
My best (touch&go) bench press ever was 385 when I weighed ~300#s.
I currently weigh 205-210 in the manana and hope to increase my weight via lean muscle gain only on my journey.
I could write more about myself but I’m sure no one really cares and I think I have said enough.
For any inquiring minds, the basis of my username is 2 Timothy 2:3-4:
"You therefore must endure hardship as a good soldier of Jesus Christ.
No one engaged in warfare entangles himself with the affairs of this life, that he may please him who enlisted him as a soldier."
I hope to learn a lot from all the experienced lifters on here and ask for any constructive advice/criticism anyone has to offer.
God Bless,
Nick
Today:
BENCH PRESS
(warm-up)
decline bench press (middle-finger-on-the-ring grip)20, 95 15, 13510 33 51 6 (+1 spotted rep)
Hitting 2851 is a bodyweight PR. I felt good and like I had one more set in me, but I decided to call it. This is the first time I’m benching in the 90%+ range in well over 6 months. The set with 245 6 also felt good smooth and I felt I had the 7th rep but, alas, my gas tank ran dry. The close-grip set also felt good/smooth.
DB flyes: 30/40/503 10
v-bar pushdowns: 20/30/40/50x4x20
rest-periods: 2-5 min. for decline bench press; 60 sec. for assistance work
All-in-all a great workout and I got to meet a few gym members (I just joined a new gym).
BACK/BICEPS
underhand-grip Hammer Strength pulldowns:20, 90 15, 14010, 180 8, 2308, 270 6
1-arm DB rows (w/belt, no straps): 40/60/80/100/1205 8
DB shrugs: 40/60/803 8
pinwheel curls: 20/35/503 8
Good workout. Felt a bit tired which is not normal for me, but my guess is that maxing on decline yesterday affected my energy levels. In the past, I placed too high a focus on assistance work and was constantly obsessed with hitting PRs on EVERY movement of EVERY workout. My goal now is to practice self-control and let my assistance work be just that: assistance.
1-2 min. rest periods with the workout taking only about 45 min.
CARDIO/STRETCHING
Stairmill: 45 min. @L50
stretching circuit/foam rolling
Well, I have turned a corner: I have eaten egg whites & veggies and done cardio & strecthing all in the same day.
I have avoided stretching all my life but I have reoccurring tightness in my right leg so starting now to alleviate that.
I also tried to use the foam roller and quickly realized I need to watch some instructional videos.
Ready to hit Shoulders tomorrow!
I just remembered I have this video of me deadlifting 605 (in the gym) and thought I’d share.
The date on the video says 2/21/11 so it’s been quite a while since I was this strong!
Maybe one day I’ll be back pulling 600+ but I need to focus on my current goal.
SHOULDERS:
standing BB press:
seated DB press:
lateral raises ssw/front raises: 15x3x10
Great Shoulders training today! Inspired by John Meadows videos I tried something new/different.
In my efforts to reserve my full energy for Bench Press on Monday I experimented with a volume/sub-maximal approach and really enjoyed this session.
I will up the weight for the BB and DB presses 5#s next week and go for more reps with the superset.
Time to Grow!
LEGS
plate-loaded calf raises:
one-leg vertical leg press:
seated leg curls:
leg press:
one-leg ext.:
stretching
1 min. rest periods for all sets.
Good workout. I enjoyed the reverse-order of lifts and it’s nice to try something different for a change.
Time to rest up this weekend and get ready for heavy bench on Monday!
BENCH PRESS
(warm-up)
bench press
Hitting 275 for a single was my goal today, so I was happy to hit it with a solid pause.
Now having my current max will enable me to map out my training.
incline DB press:
DB flyes
3 min. rest periods
I trained late tonight but I managed to pull off a good workout!
[quote]chobbs wrote:
Awesome, brother.
Please let me know if you have any advice or constructive criticisms.
BACK/BICEPS
1-arm HS pulldowns (hook-grip)
1-arm DB rows
alternate hammer curls
1 min. rest periods for warm-ups on pulldowns & rows and hammer curls, 3 min. rest periods for working sets on pulldowns & rows.
I’m beginning to REALLY like this volume training style and I’m hitting weights for reps I never have before.
I feel like my central nervous system is being primed for my last all-out set.
Training in the past with a 5/3/1-ish template for squat/bench press is what catalyzed my idea of approaching my assistance work this way.
My truck is in the shop so I had to get a ride today from one of my Brothers and this condensed the window of my training time.
I find whenever this happens to me I always try something new to get everything done in time (like high rep, static weight hammer curls today).
Time to rest tomorrow and then KILL Shoulders on Thursday!
chobbs
March 12, 2014, 2:46am
12
[quote]Soldier4Christ wrote:
[quote]chobbs wrote:
Awesome, brother.
Please let me know if you have any advice or constructive criticisms.[/quote]
[quote]chobbs wrote:
[quote]Soldier4Christ wrote:
[quote]chobbs wrote:
Awesome, brother.
Please let me know if you have any advice or constructive criticisms.[/quote]
Thanks, brother.
Well, I’m back lifting heavy so I thought I should revive this training log.
I benched 275 with an easy pause last week so I’m pretty much back to where I was when I started this training log.
Yesterday: Bench Press
pause bench press (45x20/95x15)
incline DB press
alternate curls-for-the-girls
There’s a USPA meet in San Diego on December 5th and I’m considering doing the Bench Press division. We shall see . . .
[quote]Soldier4Christ wrote:
pause bench press (45x20/95x15)
[/quote]
Reps for Jesus, brother.