Im doing more than usual back work to make sure my shoulders and chest dont over power my back
cable rows
100 x 10
150 x 10
220 x 10
180 x 20
dumbell rows
85 x 10
85 x 10
85 x 10
85 x 20-15 left
bench to chest
slept 13 hours last night after easting a 16 oz steak I think I got some strength gains from it
150 x 15
150 x 15
150 x 15
150 x 15
150 x 15
I bounced all the reps because I was trying to do them as fast as posible to avoid the horible tricep pump
last day of 2 board presses for this program from here on its 5 sets of 3
i was supposed to do 10 8 6 4 2 but wanted to see what I got for a 2 board double
145 x 6
145 x 5
225 x 3
285 x 3 missed 4
raw
225 x 1
225 was easy as hell but it had a crazy bounce I didnt have a arch in my back so Im thinking thats why it bounced so much
I can bench at least 260-270 right now
so starting monday I do my 5 sets of 3
on the last day of the program instead of doing the reps Im doing like 5 sets of incline 5 sets of decline and dumbell flys then finnish it off with dumbell benching I realy realy realy want my chest to be sore
first day of 3 week squat program
box squats
245 x 15
135 x 15
135 x 15
135 x 15
135 x 15
the 5 x 15 days are killer oh man I hate them my lowerback is in pain by the time Im done I must have gotten my self used to singels
maxed out on bench because i was bored
135 x 5
135 x 1
225 x 1
260 x 1 easy
yep im quite happy
back
135 x 10
205 x 10
205 x 10
palm up wide grip rows
135 x 20
135 x 20
135 x 20
135 x 20
just had to try and max out on bench again because its what i live for
135 x 6
135 x 6
225 x 1
270 x 0
270 x 0 I get it to lockout but my triceps arent strong enough
for the 3rd week of the bench program Il use a 1 board and basicaly anything I can triple off that I can bench
1 board presses
225 x 3
255 x 3
260 x 3
245 x 3
245 x 3
I think I can bench 270 right now but Im a little over worked after the program I will take 1 week off upper body pushing movements and hopefully bench 270-280 280 is a dream because its more than my gym teacher benches he only benches 275
so trying to be realistic here I will be able to bench 5lbs under my 3 board tripple or 1 rep with my three board 4 rep max
I plan on adding 5 pounds a week to todays benching reps
1 board press
135 x 6
135 x 5
225 x 3
265 x 3
250 x 3
250 x 3
250 x 5 wanted to see what I had
135 x 20 pause benching half reps
box squats to paralel
pretty easy wanted to start low because Im doing to add 10-20 lbs per session
135 x 10
185 x 8
225 x 6
225 x 4
350 x 2 could had got 3-5
fergot to post my workouts yesterday
1 board press
135 x 6
135 x 6
225 x 3
270 x 3
255 x 3
255 x 3
255 x 3
back workout short and simple
dumbell rows each arm
50 x 10
115 x 20 Right 10 left
115 x 10 right 10 left
lat pulldown
1 x 10
1 x 10
then swam for a bit
1 board presses
225 x 3
275 x 3 PR
260 x 3
260 x 2 -3
I paused the first rep and lost my form
bench to chest
245 x 2 -3 only like 30 second break from the last set where I failed
and I think I can get about 4 reps with 245 fresh so thats about a 270 bench
squat
5 x 5 day off a box
135 x 5
135 x 5
225 x 5
225 x 5
350 x 5 PR could had got 6 I want 10 with this and a 455 box squat 
quick back work
4 different kinds of rows in 2 supper setts
sett one
weight 135
palm down close grip x 10
palm down wide grip x 10
palm up close grip x 10
palm up wide grip x 10
sett two cheating a bit more
palm down close grip x 10
palm down wide grip x 10
palm up close grip x 10
palm up wide grip x 10
135 x 30 palm down wide grip
man! life is good right now!
maxed out on bench for fun
135 x 5
225 x 1 verry controlled and easy
270 x 1 wasnt slow and no sticking point
well basicaly once I take a week off upper body pushing movements my bench will go up 5-10 lbs
40lbs in 2 1/2 weeks not fuckin bad!
I vote 50lbs in 4 weeks
this bench program is the shit benching 300lbs at 15 is becomeing real and I might be able to pull off a 500lb box squat
I squat wide so my deadlift will no dought be 500 or verry close to it
TOMOROW is a damn dream Im gonna go home from school early eat a big meal kill my chest and sleep the weekend away and a week from now Im gonna be one strong mofo with a almost 280 bench nothing can stop me from 300
however I need to lose some weight 
215-219 over the break I would like to bench my body weight for 10 reps wich is close because I know I can rep 225 like a bitch
n3wb
Ok last chest day instead of following the reps I did this
dumbell bench
35 x 5
50 x 5
85 x 7 triceps gave out from the week
incline bench
115 x 5
165 x 5
185 x 5
165 x 7
165 x 6
165 x 4 -5
135 x 9 -10
115 x 10
6 sets of upper chest crossovers
incline dumbell bench sort of like flys
25 x 5
50 x 10
EZ bar preacher curls
65 x 10
65 x 10
65 x 10
box squats
135 x 10 should had gone to 15
265 x 15PR
135 x 15
135 x 15
135 x 15
8 x 3-135
5 x 5 4bp
3 x 12 pd
8 x 3-151
5 x 5 4bp
3 x 12 pd
8 x 3-165
5 x 5 rlo
3 x 10 sc
8 x 3-180
5 x 5 rlo
3 x 10 sc
6 x 3-190
5 x 5 170fp
3 x 10 sc
6 x 3-205
5 x 5 170fp
3 x 10 sc
3 x 3-220
3 x 10 dips
3 x 10 cg
3 x 3-245
3 x 10 dips
3 x 10 cg
week off
MAX
275 x 3
HIT UP THE BLAST YOUR BENCH PROGRAM AGAIN
Im going to do this program and try to get a 315 bench in 15 weeks from today wich for 15 aint half bad
I will max out on saturday
23 december 2006
Start the program on 24 december 2006
End it on march 3rd and start the blast your bench program
shooting for at least 310-330 bench
deadlift max out
135 x ?
225 x 1
400 x 1 to damn easy
470 x 1 could had done it 2 times
I have a 500 deadlift right now I know I do,I will hit a 500+ dead verry soon I box squat with the same stance I deadlift and man it works
when I hit 350 x 10 box squat I will be one strong somabitch as far as deadlift
[b]You know what! fuck this
Im gonna get a fucken 600lb deadlift while im 15 even if I have to break my back
Im gonna box squat, rack pull and row untill I fall apart
600 you are mine!!!
biceps
cheat hammer curls
25 x 10
34 x 5
45 x 5
55 x 5
65 x 5
70 x 5
rack pulls just takeing the bar off the pins I wanted to feel what 600 would be on my traps and upper back
135 x 1
225 x 1
315 x 1
405 x 1
475 x 1
540 x 1
600 x 1
670 x 1
power shrugs
315 x 10
405 x 7-8 I fergot
315 x 10
machine cable T bar rows to stomache but cheating
165 x 10
200 x 10
240 x 7
side bends
115 x 10
115 x 20
I will work with 600lbs lowering the pins until I have it just below my knees
by this time I should have a 450-500lb box squat
box squats light day because i did rack pulls yesterday and the back isnt feelin to great
135 x 10
225 x 3
350 x 9 booya
box squats
135 x 6
225 x 5
225 x 5
Belt on
400 x 4 nice
Belt off
295 x 5
My arms are so damn long I suck at rows (-_-)