The Really Heavy Method

Training Training Logs
122

12/20
Staring my first actual program lol
Paused Bench
135x4
205x4
260x4
300x4 @ 85%

I am starting my first program for once. I am keeping all deadlift, squat and assistances the same but I’m following a reddit routine (link here: Reddit - Dive into anything)

It’s a Bench Everyday Program that looks promising. I don’t know how this’ll pan out on top of my monster frequency for deadlifts and leg volume, but I think I’ll figure out a way to work around it. Upper Body Accessories will definently need adjusting.

I’m starting off with a TM of 355. But in the program it states:

  1. Bench 4 reps @ 85% Every Day
  2. Bench 1 rep @ 95% once a week
  3. Bench 40/30/20/10 Reps Total Every other day

So with the way he laid it out, and how he seems to do it on his excel log, I’m going to be calculating my 95% attempts based off my 4RM. Same with my rep days. I’m not going to go hard on these, just ensure I get the proper reps and intensity.

Nothing else is changing with my leg and deadlift days. The only thing I’m changing is training bench first, before my major compounds, and I’ll be avoiding putting in my rep days on those days.

Ive got to read a bit more into it, but this is the basic idea of it. I’ll have to be a bit smart with my warmups as well since I’m planning on progressing with those too. 300x4 moved very well despite yesterday’s volume.

Anyways. We’ll see how this goes. I’ve always been a sucker for experimenting and throwing myself into the flame. I’m excited to see where it takes me.

7 Likes
123

That program looks super interesting, I really like the looks of it. I’d love to experiment with something like this, not really possible with my work schedule, but I will have a consistent 2 months of 9-5 coming up sometime this year, maybe that would be the perfect time to experiment with some of this high frequency approach

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124

Yeah, he’s the done same for his deadlift. It seems to be a very quick in-out type of routine. Im pretty sure I walked in, and walked back out within 20 minutes. I skipped the reps obviously but it seems like 4 reps is his daily minimum and he seems to prefer doing sets of 6-10 for his rep days. Although on his chart it’s really hard to decipher a lot of his progress because it’s all over the place.

TJmon7c_d
TJmon7c_d760×527 65 KB

Its confusing to decipher his chart but I’m pretty sure his 1RM/faint yellow line is his 95% for the week, the daily min/white line is his 4 reps at 85% but his true 4RM attempts are his daily maxes/blue line. Because he says on day 5 he hits 375x3 which lines up with it, and 385 is his 95% which he did a couple days before. I notice he seems to deload and go down to his daily min every few days. Seems like he follows a 85/90/95% type of thing, roughly at least, and adjusts accordingly.

I can see why this isn’t very beginner friendly haha, has a lot of variables and needs a lot of self trust and understanding of yourself.

I’m going to need a chart myself because this shits kinda confusing haha. I’ll get to work on that right now.

1 Like
125

Hey Konsu, read the log you’re a big strong dude, congrats on being awesome!

Couple of thoughts - you were making seemingly endless progress and hitting PRs regularly, why the change of programming when what you were doing was working so well?

Second thought, you mentioned PEDs, let me start by saying I’m not anti PEDs, personal choice as far as I’m concerned, but you are very young to be starting (and still clearly making great progress).

I’m sure you’re well aware but PEDs can have lasting impact on your natural levels and fertility as well as longer term risks around liver, kidneys and heart, personally I’d delay it at least until 25. (Plus if you were going to run what you got given you’d want a test base and good pct protocol on hand in advance, and the general advice is to go for a test only cycle first - but again if I were you I wouldn’t bother you’re already winning the iron game without them!).

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126

Well, my bench has been stalled for a very long time, I’ll need to provide some context. I used to have an old log which I scrapped about half a year ago, I was in a really rough spot mentally with personal life and I wanted to get rid of most of my social presence during that time… kinda like a purge. I also ended up injuring my rotator cuff which took me out for several months.

I’ve been stuck at the 360-370 range for the last 6ish months. The deadlift and the squat are a bit different, in that I really don’t do a whole lot to make them grow, they’ve almost always progressed and been responsive to training, so I don’t put as much calculated variables into that training, I just go hard very frequently. But I put in an extreme amount of effort into benching both technically and mentally haha. I do wish I never got rid of the old training log because it’ll showcase the intensity and effort I put into getting my bench up, inch by inch.

I’ve made awesome gains in the OHP department, but when I was hitting 365 in the past, I quite literally trained OHP maybe 1x/month, I was pressing around… 155 for sets of 10, seated, and that was hard for me. No where near what I should be doing for that bench. So im hoping by getting into a concentrated program, especially one thats everyday, because I love to lift and want to go in everyday, it’ll help my bench. I dont know if it will, but i can try. The idea of a bench everyday program is really appealing to me because of this. It gives me some structure and helps keep me in check, because I know me well enough to know I can get really reckless with my choice lifts, reps I choose and days I lift. Its really a blessing and curse because I enjoy it so much but it can also rip me apart.

And yes, there’s risks involved, im not denying that, a part of my time on the forum is spent in the pharma section just reading on things if im being honest. I do realize i’m young. I’ve always planned to want to hop on eventually and I am always going to be forthcoming about that. But I don’t know when. I’m not going to jump the gun haphazardly because there’s alot of things I can sort out (nutrition being one thing) and there’s alot of things I don’t understand yet and things can change mentality wise. I do understand the concern though and I appreciate your concern too.

My first goal, before ANY of this, is to actually get into a comp, any fed, non sanctioned or sanctioned. Then I can really start figuring out if I want to do this or not. I’m slowly starting to realise that if I tell myself im never strong enough to compete, Im never going to compete. It’s a big mental thing that has always loomed over me ever since I started powerlifting, I never think im strong enough and it really fucks with me. And when I fail a lift or feel like ive failed myself, I crash and burn, hard… Im alot better about it now than in the past, but i’ll have my passing moments when I miss a lift and I get in my head.

sorry for the essay

2 Likes
127

And yea, I just checked, about 7 months I’ve been at this bench weight. i is getting extremely frustrating to be stuck at this weight for so long. Im still at the same reps with 315 but have dropped reps on any sets above 8.

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128

No need to apologise for the essay, it’s good to see the thinking behind it. The pharma section is a fun place, so many threads that are just mental, like people who just have zero idea about training and diet, let alone drugs looking for a shortcut - clearly you aren’t, you just know what it takes to get where you want to go.

I always think 25 is a good minimum age if you’re absolutely certain about using, because that’s the point at which the brain is pretty much fully developed, so at least then you’ve got a reasonable psychological base (despite the nonsense about roid rage, it does affect your thought and emotional processing). Also it’s probably closer to the having kids time, so allows you to think about whether it’s right to have them before getting on.

Think that’s fairly standard, my suggestion, literally sign up to a show today, get over it and get one under the belt, but this:

Seems like it needs more work, particularly if you want to get on gear, how are you going to feel when you come off and regress? Will it lead to perma blasting? Will it lead to constantly upping dosages and adding more and more harmful substances? Worth thinking about.

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129

:rofl: I’m never judgemental of people, but yeah, I do think some of the threads are a bit much, I do think if you need to ask about training and diet that’s already a major red flag

Coming from a Powerlifting Gym in Colorado, I was surronded by guys who were juiced to the gills and to hear how long they’ve been on, doses etc. It really was eye opening, and the amount of people running SARMs was also concerning. I remember a guy saying he was running 500 test and 400 tren and he looked decent at 212, but his strength was uff … But I was like… Really? A gram of gear? For that much gain?

You being up a good point about what the end goal will be. It definently would have to be a lifelong commitment. The thought of needles, doing bloods, and the like don’t scare me at all, but the thought of knowing that I can’t keep going this hard forever is what makes me stop and think. I know I won’t be able to like this eventually, no matter how much my heart wants too. The mental self talk is a big aspect that you brought up that I didn’t think about, so thank you for that. It probably would lead to blasting and cruising knowing me. And at that point there’s really no turning back.

I’ve accrued a lot of tweaks over the years at a relatively young training age and people have warned me about that. I don’t think it’s a form thing, I think it’s just the stress on the joints handling that much load. My coaches always said that at a certain strength point everything gets heavy for your body no matter what it is haha. But that’s also another thing I’ve been concerned about whether going on or not, it just would be even more of a risk being enhanced.

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130

12/22
Bench Everyday Routine
Paused Bench Press
145x4
235x4
275x4
315x4

Close Grip Paused Bench Press
2x225x10

Box Squat DL Stance
135x4
225x4
315x4
405x4
455x4
495x10

Deadlift off Plate Loaded Lunge Machine
135x5
225x5
315x5
405x5
495x5
585x5

Seated Leg Curl
130x20
2x165x20 Slow Tempo

Lying Leg Curl
2x120x20 Slow Tempo

Barbell Row
225x12
3x315x15

Great training session tonight. Hit what I wanted to. Kinda regret not going for more reps on the box but at least I know it’ll be there for me the next time I train it.

315x4 paused on my bench moved EXTREMELY well. I was very fucking surprised. Tommorow I’m going to aim for 320x4 and I know I’m going to smoke it. I laid off the rep volume because I’ll be throwing in a few shoulder accessories, also why I was careful with my rows, don’t wanna be too torched.

7 Likes
131

Since I almost never record my major movements, I decided to at least record this just to check my form. I usually do ROM adjustments on these. Adjusting between quarter depth, above parallel and parallel depending on how I feel that day for squats I know I’ve got a wrap on… Its loose and I can’t squat without any pain on that left knee uff so this is as close to raw gets for me lol… But I’ll usually specify if I’m doing it bare knee, beltless or not.

Also I did setup just a smidge outside of my stance, this would’ve been a 50lb jump from a previous box squat PR and I was a bit nervous I won’t lie lol. Wasn’t a huge adjustment because I still felt it in my quads and glutes just the same.

6 Likes
132

12/23
Bench Everyday Program W1D3
Paused Bench Press
135x4
240x4
280x4
320x4

I was so fucking tired tonight. Couldn’t do anything but this. Definently will go up to 325x4 tomorrow.

Anything past 330x4 is going to be a 4RM PR.

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Last warmup with 280

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134

12/23
Bench Everyday Program W1D4
Paused Bench
145x4
250x4
290x4
325x4

Reverse Grip Paused Bench Press
2x245x12

DB Shoulder Press
50x15
60x15
80x15

Incline Fold Ins
20x12
40x12
60x12

325x4 moved easy. 330x4 is going to fly… Now we can start getting into some PR territory lol. Also I rotated out my close grip with my reverse grip. Im going to go to my Larsen Press next time. I’ll be cycling between these 3 variations for my bench rep days.

Two PRs for my accessories as well.

I shot a text over to my old training partner asking for some advice on how to manage through all this. He was 22 and I was still 20 when I spotted his 470 bench in the gym, and he’s actually ran a program very similar to this. He said it works but it’s much more a peak than long term strength. I’m super excited to see where it goes regardless.

He said it’s a bit different for me though since I’m still going hard on my Squat & Deadlift. When he was doing a bench everyday routine, that’s all he was doing. He’s not sure how it’ll affect me outside of the obvious cns strain and muscle fatigue, but that’s what experimenting is all about haha. Don’t ask questions, figure it out after :rofl:

6 Likes
136

Haha thanks man, the traps are a muscle group of mine I’m proud of, and honestly, you got to see me without the beard, I drop about 5 years :skull:

I’ll definitely consider it, I want to see just how high those numbers can get, but, I want to at least compete first before that. Thank you for your input my man, I’ll keep it in mind for sure!

1 Like
137

12/24
Bench Everyday Program W1D5
Paused Bench
150x4
260x4
300x4
330x4

Moved easy. 335x4 tommorow in the bag

4 Likes
138

01/01
Box Squat Deadlift Stance (One Knee Wrap on Left Knee)
135x4
225x4
315x4
405x4
495x2
505x12

Sumo Deadlift
5x405x3 Form Work

Lying Leg Curl
2x130x20

Seated Leg Curl
2x180x20

5 Likes
139

12/28
Paused Bench
160x4
260x4
315x4
340x4
375x1

Still benching everyday, just got lazy with logging. This was from a few days ago.

5 Likes
140

Week 10 Training Recap

Two huge PRs. 375 for a single on bench and 505 for a set of 12 of the box, right above parallel.

I also threw OHP back into rotation.

I am transitioning back into Sumo Deadlifting and have spent the last week pulling 315-405 making form adjustments and technique changes. Trying to get my CNS used to it again.

7 Likes
141

01/03
Bench Everyday Program: W2D7
Paused Bench
135x4
225x4
275x4
315x4
350x4
275x10
275x10

Entering the third week and bench has been stupendously strong. I am loving this program so far.

Big goal is 365x4 and I’m confident I’ll hit it in the next coming weeks.

6 Likes
142

01/06
Bench Everyday Program: W3D3
Paused Bench
140x4
230x4
280x4
320x4
355x4

Felt tough, starting to reach a strength cap. This was at 1AM so still the same day, going to post my deadlift accessory work.

5 Likes