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My Quest for 405


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Posted by: Stewart20

OK, I want to bench 405 pounds. I want to deadlift over 500 and I want to squat at least what I can bench, lol, but 405 would be fine for now

This is my attempt at getting there.

I will be using a westside template, a more basic version of it, to see if that helps. There are so many possibilities to use with westside, that I think some times people get caught up in too many things and stray away from the basics of the template.

My schedule will be flexible based on each week, but its your standard ME bench, ME squat/DL, and DE bench and DE squat DL. Probably will not be using box squats on dynamic day, opting for regular full squats. I want to squat a lot, but also FULL squat a lot, not the wide stance parallel powerlifting stuff. I don't plan on competing, so it won't matter much to me.

July 20

ME Bench

Incline bench press
135 x 8
185 x 3
225 x 3
275 x 2
315 x 1
325 x 1
295 x 1
295 x 1
295 x 1
*The plan for my max effort lifts is to work up to a max set, hopefully a new 1RM each week, and then do 3 lifts at 90% of the max for that day to complete the max effort work

JM Press
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
*1st time doing these, I think I did them right, I felt all the stress in my elbows and lower tris, I have read if you feel it there, you are doing them good. Today was high volume, low intensity tricep day. Will do close grip benches on DE day with a lot more weight and a lot less reps.

Chest Supported Rows
160 x 8
160 x 8
160 x 8
160 x 7
160 x 6

DB front raises
30 x 10

DB side laterals
30 x 10

DB rear laterals
30 x 10


Posted by: Triple Threat

Good start. Any idea what your current 1 RMs are?


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
Good start. Any idea what your current 1 RMs are?
No idea. The last "big 3" lift that I did was the bench press and it had to be a good 2 months ago, so I don't know if that 365 still stands.

the only other maxing I have done lately was the rack pulls from the other day.

Just guessing, I would use these numbers to figure out the dynamic work and stuff:
bench--350
squat--now this is tricky since I never attempted a max full squat before, so based on my last session of 8x3 at 255, I would guesstimate my max here at between 275-295.
deadlift--based on my last 6x3 session at 385, I would put my max at somewhere between 430-450.

so this is good....it gives me a ways to go to get to my goals, I really want that 405 bench badly though.


Posted by: katt

Good luck with reaching the 405!


Posted by: the other half

so u r the one that told katt about the rack pulls. thanks, r u trying to kill me that is some pretty good weights that u r pushing, i dont know if i ever want to lift that heavy. maybe 10 years ago.

good luck!!!!!


Posted by: Bakerboy

Good luck Stewart!


Posted by: Stewart20

Quote:
Originally Posted by the other half View Post
so u r the one that told katt about the rack pulls. thanks, r u trying to kill me that is some pretty good weights that u r pushing, i dont know if i ever want to lift that heavy. maybe 10 years ago.

good luck!!!!!
hehe, I take it I know who you are based on your name . What's wrong with rack pulls?? They are fun and they kick the crap out of your back, but they are totally less stressful than regular deads.

Thanks for the good luck wishes, I will need them.


Posted by: Stewart20

thanks katt and BB.....


I actually predict that I will reach my goal on the deadlift first...just a hunch...but we'll see


Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
Incline bench press
135 x 8
185 x 3
225 x 3
275 x 2
315 x 1
325 x 1
295 x 1
295 x 1
295 x 1
Just when I get feelin' good about my incline press, I see this crap .

Good job Stewart. I think I am more impressed with incline pressing strength then with flat bench. Because of the odd angle you are forced to control the weight.

You WILL hit that 405 my friend .


Posted by: Archangel

Excellent w/o Brother 20, Best Wishes on your new routine, you'll DEFINATLY get that my Friend!!!


Posted by: Stewart20

Quote:
Originally Posted by JerseyDevil View Post
Just when I get feelin' good about my incline press, I see this crap .

Good job Stewart. I think I am more impressed with incline pressing strength then with flat bench. Because of the odd angle you are forced to control the weight.

You WILL hit that 405 my friend .
thanks JD.....nothing to be ashamed about with your pressing, plus, unless everyone did their inclines on the same bench, you never really know how good or bad you are doing compared to others cause the angles on all these benches are different, and obviously, the smaller the angle, the "easier" it becomes. My bench at home is set to about 30 degrees, it is definitely not as steep as the standard ones in most gyms, so I imagine you are using at least a 45 degree bench, so give yourself some credit, that makes things harder, I don't think I could've hit 325 on a 45 degree bench.


Posted by: Triple Threat

Quote:
Originally Posted by the other half View Post
so u r the one that told katt about the rack pulls. thanks, r u trying to kill me that is some pretty good weights that u r pushing, i dont know if i ever want to lift that heavy. maybe 10 years from now.
I fixed it for you.


Posted by: Triple Threat

I don't like the fixed incline bench in my gym. I use an adjustable incline bench at about 25-30 degrees and do them in the benching cage.


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
I don't like the fixed incline bench in my gym. I use an adjustable incline bench at about 25-30 degrees and do them in the benching cage.
that's the only way to go if you have access to that stuff. the fixed incline, you might as well just go for a military press.


Posted by: DOMS

I just looked at your gallery. Damn! You're freakin' built!


Posted by: AKIRA

Damn your last max numbers are close to mine.

Why the fuck does someone always start a max strength journal when I start a cutting journal.

I always wanted 405. I figured if I lifted that much weight naturally, I am about above the "above average" gym rat.

Think about it...anyone whos lifted for years and has put on size is around the 275-315lb bench mark. So anyone that does 405 has gone even farther and thus makes EVERYONE envious.


When I saw my friend Jason bench 405, I was thinkg guess I have to join the marines to get that shit.... But he was juicing.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Damn your last max numbers are close to mine.

Why the fuck does someone always start a max strength journal when I start a cutting journal.

I always wanted 405. I figured if I lifted that much weight naturally, I am about above the "above average" gym rat.

Think about it...anyone whos lifted for years and has put on size is around the 275-315lb bench mark. So anyone that does 405 has gone even farther and thus makes EVERYONE envious.


When I saw my friend Jason bench 405, I was thinkg guess I have to join the marines to get that shit.... But he was juicing.
benching 4 plates has to be one of the more impressive things one can do in the gym. I know I can't squat for shit, but seriously, are you that impressed by a 450 squat or a 500 deadlift? Obviously, those are nice numbers and unattainable by the majority of gym goers, but out of all the people who lift, maybe 10% can squat and deadlift those numbers, but maybe only 5% or less can bench 405, and those are all the powerlifters and people on juice.

Besides the fact that it would be quite amazing for me to do it, condsidering when I was 22 years old I weighed about 145 soaking wet, and the thought of benching even 2 plates was a challenge at the time.

The reason why I haven't done it yet, is probably because it took so damn long to just get to where I am now, and then I say to myself, well, I can bench press 365 pounds, maybe now it's time to go down to 315 and do a lot of reps with it, which is pretty cool. so then I train for reps at a lower weight and lose my max ability, and it's just a cycle that keeps going. To get to 405, I really need to just break the cycle---easier said then done...


Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
I imagine you are using at least a 45 degree bench, so give yourself some credit, that makes things harder, I don't think I could've hit 325 on a 45 degree bench.
I know the incline benches you guys are talking about. Those would tear up my shoulders. Nope, I'm lucky. The one I use is a fixed 30 degrees.

Attachment 24120


Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
but seriously, are you that impressed by a 450 squat or a 500 deadlift? Obviously, those are nice numbers and unattainable by the majority of gym goers, but out of all the people who lift, maybe 10% can squat and deadlift those numbers, but maybe only 5% or less can bench 405, and those are all the powerlifters and people on juice....
If done by a 300 lb person, then no, it wouldn't be all that impressive. But if someone weighing 225 nailed a 450 squat, and I mean a full squat, not one of those quarters that 90% of the gym crowd does, then yeah, I'd be impressed. Or maybe it's just because at the time that I train, there's no one touching those numbers. Not even close.


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
If done by a 300 lb person, then no, it wouldn't be all that impressive. But if someone weighing 225 nailed a 450 squat, and I mean a full squat, not one of those quarters that 90% of the gym crowd does, then yeah, I'd be impressed. Or maybe it's just because at the time that I train, there's no one touching those numbers. Not even close.
I have never seen anyone in the gym do anything remotely close to a 4 plate squat or a 500lb deadlift. I have seen a guy bench 4 plates and a quarter before, but I always saw the guy bench, I never saw him do any lower body work.

I guess I should reconsider my statement. When you are on weight training boards and surrounded by people who train, a double bodyweight squat doesn't seem as impressive because you come across a lot of people who can do it. But I guess if we have never seen it in person, maybe it is relatively rare and should be considered something impressive.


Posted by: AKIRA

Quote:
Originally Posted by Triple Threat View Post
If done by a 300 lb person, then no, it wouldn't be all that impressive. But if someone weighing 225 nailed a 450 squat, and I mean a full squat, not one of those quarters that 90% of the gym crowd does, then yeah, I'd be impressed. Or maybe it's just because at the time that I train, there's no one touching those numbers. Not even close.
Check M.J.H.s current journal. Perfect form too!

Quote:
Originally Posted by Stuart Little View Post
I guess I should reconsider my statement. When you are on weight training boards and surrounded by people who train, a double bodyweight squat doesn't seem as impressive because you come across a lot of people who can do it. But I guess if we have never seen it in person, maybe it is relatively rare and should be considered something impressive.
Even on here you hardly see those numbers. camarosoup or whatever his name is did some outlandish weight. Other than that, most of the stronger people around here are still around the 350 range that are legitamite. Even still, here there are so many people from around the world, so it wouldnt surprise me of how many big lifters there are, but in a quiet town? You might be the strongest one.


Posted by: AKIRA

Holy shit, I just noticed your bench numbers on your entry is for a incline bench and not a flat bench. Thats pretty impressive, I dont think Ive ever touched anything over 300lbs on a incline.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Check M.J.H.s current journal. Perfect form too!



Even on here you hardly see those numbers. camarosoup or whatever his name is did some outlandish weight. Other than that, most of the stronger people around here are still around the 350 range that are legitamite. Even still, here there are so many people from around the world, so it wouldnt surprise me of how many big lifters there are, but in a quiet town? You might be the strongest one.
thats the ticket...I am gonna move to a small town so I can call myself the "town's strongest man" !!


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Holy shit, I just noticed your bench numbers on your entry is for a incline bench and not a flat bench. Thats pretty impressive, I dont think Ive ever touched anything over 300lbs on a incline.
I think I did a 315 incline press one time last year during a westside stint, but 325 is a personal best.


Posted by: Stewart20

July 21

Extra workout

Close grip bench press
225 x 10
225 x 10
245 x 10
245 x 10
* I wasn't satisfied with my tricep volume from yesterday, so I added some tricep work. Next week, I am gonna put the close grips on my ME workout day. Will do 3 or 4 sets of close grip bench and 3 sets of JM presses, both for 10 reps (low intensity)


Posted by: AKIRA

I remember I was doing 245lb close grip bench presses and it was the first time I was told by my friend Eric (hardgainer) that I had to be juicing. Nothing could convince him otherwise. Now I have a hard time with 185lbs...


Quote:
Originally Posted by Stewart20 View Post
I think I did a 315 incline press one time last year during a westside stint, but 325 is a personal best.
Yeah thats pretty good. Chewie would be proud.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
I remember I was doing 245lb close grip bench presses and it was the first time I was told by my friend Eric (hardgainer) that I had to be juicing. Nothing could convince him otherwise. Now I have a hard time with 185lbs...
.
Maybe you should start juicing


Posted by: Stewart20

July 22

DE Squat/DL

DE Squats (done as full squats)
155 x 2 (10 sets)
*Estimated my 1RM FULL squat as 315.

SLDL
275 x 6
275 x 6
275 x 6

Pullups with V-Handle
BW x 10
BW x 10
BW x 10

Leverage Squats
320 x 8
320 x 8

Hypers
BW+50 x 10
BW+50 x 10


Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
July 22

DE Squat/DL

DE Squats (done as full squats)
155 x 2 (10 sets)
*Estimated my 1RM FULL squat as 315.

SLDL
275 x 6
275 x 6
275 x 6

Pullups with V-Handle
BW x 10
BW x 10
BW x 10

Leverage Squats
320 x 8
320 x 8

Hypers
BW+50 x 10
BW+50 x 10
Good start. What is a leverage squat?


Posted by: Stewart20

Quote:
Originally Posted by JerseyDevil View Post
Good start. What is a leverage squat?
eh, the dynamic days are no big deal, they are done for a purpose. The ME workouts are the ones that are the big deals.

This is a leverage squat:


Posted by: Malley

Quote:
Originally Posted by Stewart20 View Post
thats the ticket...I am gonna move to a small town so I can call myself the "town's strongest man" !!
Thats me!!!


Posted by: Stewart20

Quote:
Originally Posted by Double D View Post
Thats me!!!
Ha, yeah thats not gonna fly for me here on Long Island


Posted by: Malley

haha.....no probably not. To many guys with 10 cycles under their belts...


Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
Ha, yeah thats not gonna fly for me here on Long Island

You're just going to have to move.


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
You're just going to have to move.
maybe I should move to DD's town so I could be the strongest guy in the town??? hmmm







Posted by: Malley

I would let you sit on the pedastal with me.


Posted by: Stewart20

Quote:
Originally Posted by Double D View Post
I would let you sit on the small pedastal next to me.
there, fixed it!

i'm just kidding, you are stronger than me, although I think I can give you a run for your money


Posted by: Malley

Me stronger than you? Na I doubt it.....pretty damn even though....


Posted by: yellowmoomba

Quote:
Originally Posted by Double D View Post
I would let you sit on the pedastal with me.
The pedstal is not big enough for the two of you.....




Posted by: Malley

From the photo Stew put up its definitly not big enough for those triceps!


Posted by: Stewart20

ok, well I got big arms and can press a lot of weight, that's cool, but I can't squat for shit! Pulls are coming along nicely though, but I mentioned in YMs journal that I weighed in a 214.5 this morning, so I am down about 10 pounds from that picture. I am not really on a cutting diet or anything, I am just being a little more selective with what I eat I guess, and with the summer heat and being generally more active, I guess it's easy to drop some pounds. I will probably put it back once the weather gets colder, or if I keep my quest for 405 going, I may eat it all back anyway...it's hard to max out without calories!


Posted by: Malley

Haha....I am at 205 right now. The summer always takes it off of me. I dont like the winter though. If I lived in Florida I would probably walk around at 190 or so all the time!

Your still big, shut your mouth.


Posted by: AKIRA

I wonder ho wmuch Id have to lose ot meet my goal...Im down to 213.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
I wonder ho wmuch Id have to lose ot meet my goal...Im down to 213.
what is your goal?


Posted by: AKIRA

To have a visible six pack without flexing. Since I dont know what BF % that will be, I cant really make a goal. There are only guesstimations.

Edit..come to think of it, I dont know whats more rare for a GYM RAT. Having someone having visible abs or benching 405lbs...


Posted by: Malley

Easily someone who can bench 405 is much more rare! What would be super impressive would be someone who benches 405 and a 6 pack!


Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Easily someone who can bench 405 is much more rare! What would be super impressive would be someone who benches 405 and a 6 pack!
I'm sure I could bench a 6 pack. Now to work on the 405 part.


Posted by: Malley

I got a laugh out of that one!


Posted by: Stewart20

thats what i will do....when i get there, i will bench 405 AND a 6 pack, and then proceed to drink the 6 pack when I am done. There, that is good.


Posted by: katt

Quote:
Originally Posted by Stewart20 View Post
thats what i will do....when i get there, i will bench 405 AND a 6 pack, and then proceed to drink the 6 pack when I am done. There, that is good.

Best of both worlds!


Posted by: Stewart20

Quote:
Originally Posted by katt View Post
Best of both worlds!
yep and all of you guys are invited to the party afterwards, cause damn if I can bench press over 400 pounds, I am throwing a party after and celebrating


Posted by: AKIRA

Youre making me want to start a new thread. Its just a fun ponderment.


Posted by: Malley

It is isnt it. My lifts have stalled and I need something new....I am thinking about it as well


Posted by: BLACK747

how often do you bench once a week my advice to you is take a week off from benching and then go and bench and that way you can see your true 1rm and work from there oh and start doing partials and force reps peace!!!!!!!!!!!!!!!!!!!!!!!!!!


Posted by: Stewart20

July 24

Low End Bench Day*

Paused Bench Press
275 x 5
285 x 5
Full "1 mississippi" pause on the chest for these.

Hammer Grip DB Press
115 x 8
115 x 7

Chest Supported Rows
170 x 8
170 x 6
170 x 6

Done. Working on about an hour of sleep last night, my 9 month old son is sick and was up all night crying.

*After doing some research, I am gonna stray away from Westside for now on my journey to 405. Goal is still the same, just trying another route to get there. Going to set my weeks up like this:
Sunday--deadlift day
Tuesday--low end bench day
Wednesday--Squat day
Friday--High end bench day
Don't know what exactly I will use each day for exercises, but obviously deadlift day will be a deadlift variation for 2 sets of 5 followed by accessory stuff. Each other day will follow a similar pattern. I will probably go for a max on the big 3 maybe every 3 or 4 weeks to gauge progress.


Posted by: Stewart20

July 25

Squat Day

Paused ATG Squats
255 x 5
255 x 5
*Full "1 mississippi" count in the hole.

Leverage Squats
320 x 15

GHR
BW x 10
BW x 10


Posted by: Burner02

just got all caught up...wow...stew...you ANIMAL! Good luck on the goal!


Posted by: Malley

Nice numbers like always......you beast!


Posted by: Archangel

Beast is right, Excellent w/o's Brother 20!!!


Posted by: Stewart20

thanks guys, but I've got a ways to go before I catch DD and Archie on the squats. Maybe with benching you can get away with beast ,but not on the leg stuff


Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
thanks guys, but I've got a ways to go before I catch DD and Archie on the squats. Maybe with benching you can get away with beast ,but not on the leg stuff
If it looks like a beast, walks like a beast, and most of all.... smells like a beast, then you ARE a beast.

I will be watching this new program Stewart


Posted by: katt

Maybe you should consider the name change


Posted by: Stewart20

Quote:
Originally Posted by katt View Post
Maybe you should consider the name change

Hmm...maybe after I bench my 405


Posted by: AKIRA

How about Stewart420


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
How about Stewart420
Ooooh, you might be on to something there.....OR just plain on something




Posted by: Stewart20

All this beast and 420 talk is motivating me, I might use tomorrows bench session as my max out day to see where I'm at, assuming I can get somewhat of a decent night's sleep. My son has a croup cough and yeah, I haven't slept more than 3 hours the past two nights. I really felt it in my workout yesterday too, very sluggish, I actually layed on the floor after my leverage squat set for like 10 minutes, and I couldn't get up, hehe...

If I do it, I don't expect to get much more than the 365 I got the last time I tried, IF that much, but we'll see. I somehow am now around 10 pounds lighter than when I tried the last time, so strength might be down a bit, I will make sure to eat a LOT between now and tomorrow though


Posted by: soxmuscle

It's not like 365 is chump change.. ha


Posted by: Stewart20

Quote:
Originally Posted by soxmuscle View Post
It's not like 365 is chump change.. ha
well no you're right, but I expect more from myself that's all


Posted by: Burner02

Quote:
Originally Posted by Stewart20 View Post
I don't expect to get much more than the 365
okie dokie S420.... (just trying it on for size..)
now....you know lifting is 90% mental...<insert joke of choice here>
now...if you go in thinking that...guess what...you get out what you put in. If you DON'T expect it...then you are right...you WON'T get it. So...EXPECT to get at LEAST 375.
You've been my friend and told me to lock it up and just do it...well mi amigo...it's my turn.

just fuqqin DO IT.
(that will be the lifter's version of the Nike slogan)



Posted by: Burner02

..oh my short term goal...if you are interested..is to have all major lifts back up to 3 plates.
I can already dead it...squat isn't too far off...and bench..well..that will take a little while...but I WILL get there..and be able to do at least sets of 5 w/ that weight....mil press...be happy when I can press 2 plates...


Posted by: Stewart20

Quote:
Originally Posted by Burner02 View Post
..oh my short term goal...if you are interested..is to have all major lifts back up to 3 plates.
I can already dead it...squat isn't too far off...and bench..well..that will take a little while...but I WILL get there..and be able to do at least sets of 5 w/ that weight....mil press...be happy when I can press 2 plates...
Those are some nice goals to shoot for there, I have 0 doubt you can do all of those goals, probably sooner than you think


Posted by: Stewart20

Quote:
Originally Posted by Burner02 View Post
okie dokie S420.... (just trying it on for size..)
now....you know lifting is 90% mental...<insert joke of choice here>
now...if you go in thinking that...guess what...you get out what you put in. If you DON'T expect it...then you are right...you WON'T get it. So...EXPECT to get at LEAST 375.
You've been my friend and told me to lock it up and just do it...well mi amigo...it's my turn.

just fuqqin DO IT.
(that will be the lifter's version of the Nike slogan)
hmm, so you want me to try for 375 tomorrow if I attempt it eh??? Hmmm, we shall see


Posted by: Burner02

no..I want you to just fuqqin do it!
Get your head into the game, brotha!

as the saying goes: whether you think you can or can't...you are right.


Posted by: Stewart20

Quote:
Originally Posted by Burner02 View Post
no..I want you to just fuqqin do it!
Get your head into the game, brotha!

as the saying goes: whether you think you can or can't...you are right.
yeah, well I can tell myself all I want that I'm gonna do it, visualize the weight going up like a feather, smack myself in the face a few times before the lift and all, but it still won't do me any good if I bring the bar down and get pinned by it!!


Posted by: Burner02

all I'm saying, mi amigo...is that if that ewight is acheivable for you...and it most likely is...get it in your mind..and make make it happen.
At my stage now..if I were to try and put up 3 plates...i'd get pinned. However...I know I can do 275 w/ spotter for 3 reps...if I get in my head to go for 4...just do it.

kind of weird of late....I usually gauge how my workouts are gonna go by how heavy the bar 'feels'...well...the other day...even the 135 felt 'heavy'...but afer I unracked it..w/ just a small thought of: hhmm..this feels heavy...I'd bring it down..annd just exploded it back up...all the way up to my 245 sets...'dam...this feels kinda heavy...aww...fuq it'


Posted by: AKIRA

Id say to get a baseline too. I mean, lets say you never get 405, which I doubt, but if your max is set at 350, lets say, and you lift 390lbs in 4 weeks. Thats 10lbs a week and should earn reasonable credit.


Posted by: Stewart20

10 pounds a week ain't gonna happen at these weights. Once you hit your max, you are REALLY lucky if you could get a 5 pound increase the next week. When you hover around your max, a fricken feather landing on the bar could make or break the lift.

and you would need to have pretty much optimal nutrition, and optimal rest from week to week if you even want a shot at 10 pound increases per week, and we all know I am NOT going to at least get the rest part


Posted by: AKIRA

I was just using it as an example, not a means to an end. I meant to give yourself credit if your first max, your baseline, increases even 20lbs, you gotta pat yourself on the back.

Ive never gone through a strict bench program, so i really really want to see how effective those westside workouts are.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
I was just using it as an example, not a means to an end. I meant to give yourself credit if your first max, your baseline, increases even 20lbs, you gotta pat yourself on the back.

Ive never gone through a strict bench program, so i really really want to see how effective those westside workouts are.
I wasn't really using a westside program when I benched 365. I don't know what I was doing at the time, I just decided to max out and hit 365.

Even now, I've decided against westside and I am planning on using a hybrid of a routine I saw from a powerlifter on another board with my own spin on it. Only one max per week on one of the big three lifts and it rotates, so that if I go for a max bench tomorrow lets say, next week I will max squat and then the following week I will max DL, and then repeat.

will it work? Who the hell knows, we shall see.

I am going for a sports massage tomorrow at noon. I can't wait. If I get some decent sleep tonight, then get a good massage, I may just get 375 tomorrow


Posted by: Stewart20

July 26

Extra workout

DB curls
50 x 10
50 x 10

Shoulder prehab
2 rounds, assorted movements


Posted by: Burner02

nice! I can still do...50lb swings...



Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
nice! I can still do...50lb swings...
Do those count?


Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
I may just get 375 tomorrow
Good luck on 375. You can do it!


Posted by: AKIRA

I cant wait to see these results. Really I cant.


Posted by: Stewart20

July 27

Max Bench Test Day

Bench Press
135 x 8
225 x 5
275 x 2
315 x 1
375 x miss
370 x miss
365 x miss
Done---FUCK!! I am really pissed off...
Well, I learned a very valuable lesson today. My sticking point is 3-4 inches off my chest. Lockout shouldn't be an issue. So, lots more low end work and I think it might be time to reintroduce speed work for all my lifts, so I can work on driving through the sticking point. FUCK!!!

Wide grip bench press (index finger on rings)
225 x 6
245 x 6
265 x 6

close grip bench press
275 x 4
275 x 4

Chest supported rows
180 x 6
180 x 6
180 x 6
180 x 6


Posted by: Burner02

hey! You tried...you found a flaw...reassess..and reattack!


Posted by: AKIRA

Quote:
Originally Posted by Stewart20 View Post
July 27

Max Bench Test Day

Bench Press
135 x 8
225 x 5
275 x 2
315 x 1
375 x miss
370 x miss
365 x miss
Done---FUCK!! I am really pissed off...
Well, I learned a very valuable lesson today. My sticking point is 3-4 inches off my chest. Lockout shouldn't be an issue. So, lots more low end work and I think it might be time to reintroduce speed work for all my lifts, so I can work on driving through the sticking point. FUCK!!!

Wide grip bench press (index finger on rings)
225 x 6
245 x 6
265 x 6

close grip bench press
275 x 4
275 x 4

Chest supported rows
180 x 6
180 x 6
180 x 6
180 x 6
MMMMmmm. I am a bit surprised you jumped from 315 to 375 right from the start. Thats 60lbs. I know why you did it though, but now we still dont know your max. Is it above 315? Yeah, Id say so, but we dont know.

When I looked for my max, I did about 10 sets. I got to 315 and I did 2 reps, then I continued up in 10lb, 1 rep intervals. I stopped at 360 cuz 365 wasnt going anywhere, but that may have been cuz of fatigue. You going right for the gold avoids fatigue, yes, but its still 60lbs.

Its up to you and your confidence, but Id say to try this again when you feel up to it. Cuz of right now, 315 is your max? Puh-lease. Cant have that shit. You do it again and get a max of 340-360, then at least it will be a better peace of mind and a more realistic 405 goal.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
MMMMmmm. I am a bit surprised you jumped from 315 to 375 right from the start. Thats 60lbs. I know why you did it though, but now we still dont know your max. Is it above 315? Yeah, Id say so, but we dont know.

When I looked for my max, I did about 10 sets. I got to 315 and I did 2 reps, then I continued up in 10lb, 1 rep intervals. I stopped at 360 cuz 365 wasnt going anywhere, but that may have been cuz of fatigue. You going right for the gold avoids fatigue, yes, but its still 60lbs.

Its up to you and your confidence, but Id say to try this again when you feel up to it. Cuz of right now, 315 is your max? Puh-lease. Cant have that shit. You do it again and get a max of 340-360, then at least it will be a better peace of mind and a more realistic 405 goal.
Eh, I am not really worried. I felt good on my 315 rep, so I said why the hell not. I would guess that 350+ would have went up had i tried that first instead of 375. I just had a sports massage and honestly I feel fricken amazing right now, I wouldnt be surprised if I try this again later today


Posted by: Burner02

did u get the 'happy ending' massage? Seems like a lot of that is going around...might have to look into this...
was'sup, Stew!
Plans for the weekend?


Posted by: Archangel

Keep your chin up and heart light Brother 20, that was your first attempt and I have NO doubt that the next time you will HIT it!!! Your sticking point is exactly where mine is, no problem in lockout here either!!! What I did was use DB's and go w/a parallel grip, go wide at the bottom and really squeeze and explode up!!! Don't really know much but it worked for me!!! Best Wishes and enjoy the weekend, hope your child gets better soon!!!


Posted by: Stewart20

Quote:
Originally Posted by Archangel View Post
Keep your chin up and heart light Brother 20, that was your first attempt and I have NO doubt that the next time you will HIT it!!! Your sticking point is exactly where mine is, no problem in lockout here either!!! What I did was use DB's and go w/a parallel grip, go wide at the bottom and really squeeze and explode up!!! Don't really know much but it worked for me!!! Best Wishes and enjoy the weekend, hope your child gets better soon!!!
Thanks Archie...I think he got mom and dad sick cause we aren't feeling so hot right now, my throat is killing me....eh..

As for the benching, yeah I plan on doing some neutral grip DB presses on my first bench day of the week,, along with heavy paused benches, incline benches or decline benches. I assume all of those work the low end since they are "chest" emphasis presses as opposed to shoulders or tris.

On my second bench day, when I don't max out, I will do the wide grip benches as long as my shoulders don't get mad at me.


Posted by: Archangel

I hear ya, be careful w/the shoulders, I'm nursing one right now!!! Hope you ALL feel better SOON!!!


Posted by: JerseyDevil

I logged on tonight, and the first thing I did is come to your journal to see if you got it.

You didn't, so the f what. You burned yourself out on the max, then reduced the weight by less then 2%? Not a surprise you didn't get that either. Stick to your guns, it is obviously working. You'll nail it next time .


Posted by: Bakerboy

I come to your journal just to get a jolt- I am just blown away by what you are attempting. I can't even fathom lifting this heavy.


Posted by: Stewart20

hey JD and BB---

I have to admit that you guys are really helping me with all of your kind words, makes it easy to get up for these lifts, of course, getting up for the lift isn't everything as I found out on Friday, but whatever, I am sure I could have hit 350 had I tried it first, but I got greedy, so what, it's better to aim high than low right? And you are right, in two weeks when I max on the bench again, I GUARANTEE at least 365 or else I am just going to quit working out for good and take up gardening


Posted by: Stewart20

Quote:
Originally Posted by Bakerboy View Post
I come to your journal just to get a jolt- I am just blown away by what you are attempting. I can't even fathom lifting this heavy.
of course you know it works both ways...I can't even fathom doing some of the stuff you do either, so it's all relative BB, we all have our strengths (no pun intended)!


Posted by: Stewart20

July 29

Deadlift emphasis day

Conventional deads
385 x 3
385 x 3
385 x 3
*Probably had more in me, but I took it easy since I am feeling a little crappy this weekend, but overall I am happy with this, probably a personal best for sets and reps on deads

Speed Box Squats (used sheetrock container as my box)
160 x 2 (10 sets)

Glute Ham Raises
BW+10 x 8
BW+10 x 7
BW+10 x 6

Wide grip pullups
BW x 10
BW x 10


Posted by: AKIRA

You workout at home? How are you doing the glute-ham raises?


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
You workout at home? How are you doing the glute-ham raises?
I actually bought a cheap GHR/hyperextension machine.


Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
I actually bought a cheap GHR/hyperextension machine.
Cool!


Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
in two weeks when I max on the bench again, I GUARANTEE at least 365 or else I am just going to quit working out for good and take up gardening
Gardening? I'm not believing that one. You're like me. You'll quit lifting when they have to pry that barbell from your cold dead fingers.


Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
Gardening? I'm not believing that one. You're like me. You'll quit lifting when they have to pry that barbell from your cold dead fingers.
yeah, more than likely the case, but I do have a mean set of hedge clippers and a broadcast spreader that I am dying to use


Posted by: Stewart20

July 31

Speed bench day

Speed Bench (Done with bench press grip)
225 x 3 (8 sets)

Neutral Grip DB Press
125 x 6
125 x 5
125 x 5

Chest Supported Rows
180 x 6
180 x 6
180 x 6


Posted by: AKIRA

Ive always wondered the effects of the "Speed Bench"


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Ive always wondered the effects of the "Speed Bench"
I will let you know in a couple of weeks

I am pretty sure it is just a tool to help you complete a max lift attempt. Sure the theory is nice, that it helps to develop speed to go along with your strength. A fast and strong person is better than a slow and strong person.

they are a nice change of pace to be honest, but like I said, I am on a goal to bench 405, once I hit that goal, I will probably change my workout patterns, but if this tool helps me get there, then cool, if not, oh well.

I wouldn't be doing them if I wasn't going for that max, lets put it that way. I would like to tell you that I feel like I can knock someone down faster if I got into a fight, but I don't know cause I haven't tried yet



Posted by: Stewart20

Here is a video of the DB presses.....these were hard as shit!

YouTube Video



Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
July 31

Speed bench day

Speed Bench (Done with bench press grip)
225 x 3 (8 sets)
I figured you gave up on speed bench. I am still on the fence about them since I don't 'feel' any benefit and they hurt my elbows, but I think I was lowering the bar way too quick. DE Bench is my next workout so I guess I better make up my mind. hahaha

Good looking workout. Nice video too btw.


Posted by: Stewart20

Quote:
Originally Posted by JerseyDevil View Post
I figured you gave up on speed bench. I am still on the fence about them since I don't 'feel' any benefit and they hurt my elbows, but I think I was lowering the bar way too quick. DE Bench is my next workout so I guess I better make up my mind. hahaha

Good looking workout. Nice video too btw.
I reintroduced it because of my failures at the max attempt. You know the deal, generate more speed and hopefully you have a better chance to drive throught the sticking point, blah blah blah.

I don't let them hurt my elbows though. I mimic my actual bench press form on them. I lower the bar at around the same speed as my max attempt and then just lift it as fast as I can. so basically, it is the same as my max attempts but faster.

I guess you won't necessarily "feel" the benefit until you go for a max attempt Or, at least I know I can generate 225 pounds of force pretty quickly, might come in handy if I ever have an "Akira moment"


Posted by: yellowmoomba

Quote:
Neutral Grip DB Press
125 x 6
125 x 5
125 x 5
Geeeeeeeeeeezzzzzzzzz.

Impressive!!


Posted by: AKIRA

Quote:
Originally Posted by Stewart20 View Post
Here is a video of the DB presses.....these were hard as shit!

YouTube Video
Holy mother of god, I cant believe how huge those DBs are. Those are the kind of DBs you attach weight to, yes?

When you were sitting upright, I thought...jesus, does this guy have a neck?


...Of course, after my recent broadcast, I shouldnt even dare to make fun of a midget benching a Dachsun, much less anyones vid.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Holy mother of god, I cant believe how huge those DBs are. Those are the kind of DBs you attach weight to, yes?

When you were sitting upright, I thought...jesus, does this guy have a neck?


...Of course, after my recent broadcast, I shouldnt even dare to make fun of a midget benching a Dachsun, much less anyones vid.
yeah, they are fricken huge and annoying. I bought 18 inch db handles and they weigh 6 pounds each, so I had 4 25s and 2 10s on each handle, so I techincally did 126 pounds, hehe. these handles are pretty cool though, I think I figured out I can assemble up to like 175 or 180 lb dbs or something rediculous like that

I have pretty big traps, that is my body part that just grows from doing nothing related to them. I never do shrugs, but I've always had them.

And what are you talking about? Your recent broadcast has "star" written all over it. Some day when you are old and gray, you are gonna look back fondly at that video and remember all the crazy and wild times you had when you were younger.....it is priceless


Posted by: Malley

Where are you at on your bench max?


Posted by: Stewart20

Quote:
Originally Posted by Double D View Post
Where are you at on your bench max?
not where I want to be, that's for sure....


Posted by: Stewart20

Aug 1

Volume is killing me lately, gonna go low volume for a while....

Stick to the basic exercises ala starr 5x5, however, I will only be doing one set of 5 heavy, as opposed to the whole 5x5, which by the way still sucks my ass

Squats
4 ramping up sets
255 x 5

Bench Press
4 ramping sets
285 x 5

Chest Supported Rows
4 ramping sets
185 x 5

Pullups
10, 10


Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
Aug 1

Volume is killing me lately, gonna go low volume for a while....

Stick to the basic exercises ala starr 5x5, however, I will only be doing one set of 5 heavy, as opposed to the whole 5x5, which by the way still sucks my ass

Squats
4 ramping up sets
255 x 5

Bench Press
4 ramping sets
285 x 5

Chest Supported Rows
4 ramping sets
185 x 5

Pullups
10, 10
So Westside/PL is out? . The jury is still out for me. Funny how Westside, a program that is known for singles, really has quite a bit of volume to it.

Ramping sets is basically what I have been doing for a couple of years now, and it works pretty well.


Posted by: AKIRA

What is a "ramping set?"


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
What is a "ramping set?"
it's just 4 progressively heavier sets before the target set, you can consider them part warmup, part extra workload.

Instead of doing 5 sets of 5 with the same weight, which is what killed me on that program the last time, you just essentially do the ramp up method each day, so you are limiting total volume, while still getting a nice, heavy set of 5 in each day


Posted by: yellowmoomba

Quote:
Originally Posted by Stewart20 View Post
it's just 4 progressively heavier sets before the target set, you can consider them part warmup, part extra workload.

Instead of doing 5 sets of 5 with the same weight, which is what killed me on that program the last time, you just essentially do the ramp up method each day, so you are limiting total volume, while still getting a nice, heavy set of 5 in each day
Three times a week ???


Posted by: AKIRA

Quote:
Originally Posted by Stewart20 View Post
it's just 4 progressively heavier sets before the target set, you can consider them part warmup, part extra workload.

Instead of doing 5 sets of 5 with the same weight, which is what killed me on that program the last time, you just essentially do the ramp up method each day, so you are limiting total volume, while still getting a nice, heavy set of 5 in each day
Ohh, so its a summarization of warm up sets. Gotcha..


Posted by: Stewart20

Quote:
Originally Posted by yellowmoomba View Post
Three times a week ???
yeah, I think I need something 3 times a week. 4 times is just too much right now, especially since I want to TRY to incorporate some other activities into my days such as bike riding, or even jogging with my jogging stroller with my son, and when you work out with weights 4 times a week, it really limits your chances to do this stuff. I mean, between working all day, not sleeping that great cause of the baby, it definitely makes doing any form of cardio on a weight day impossible.

I am contemplating trying to do something 3 times a week varying the rep ranges each day, so that one day would be a 5x5 scheme, the next day would be something like 8x3 and the third say would be 4x6, staying in that 25 total rep range area.


Posted by: AKIRA

Buy ephedra. Now nothing can stop you.


Posted by: yellowmoomba

Quote:
Originally Posted by Stewart20 View Post
yeah, I think I need something 3 times a week. 4 times is just too much right now, especially since I want to TRY to incorporate some other activities into my days such as bike riding, or even jogging with my jogging stroller with my son, and when you work out with weights 4 times a week, it really limits your chances to do this stuff. I mean, between working all day, not sleeping that great cause of the baby, it definitely makes doing any form of cardio on a weight day impossible.

I am contemplating trying to do something 3 times a week varying the rep ranges each day, so that one day would be a 5x5 scheme, the next day would be something like 8x3 and the third say would be 4x6, staying in that 25 total rep range area.
Gotcha.......sounds good.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Ohh, so its a summarization of warm up sets. Gotcha..
I guess you could say that, but technically they are more challenging than a warmup set.

for example, on bench press I did something like this:
170 x 5
200 x 5
225 x 5
255 x 5
and then the main set
285 x 5

If I were just going for the 285x5 set, I probably would have done something like this for a warmup only:
135 x 10
225 x 5
then hit the set.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Buy ephedra. Now nothing can stop you.
yeah, I would love to but I would probably have a heart attack from it. I can't even drink caffeinated soda that much anymore cause I get palpitations now and then from stimulants. It sucks cause I can't even really drink my beloved green tea so much anymore

I remember back in the day when Hydroxycut was the rage with the ephedra in it. That stuff was just plain wicked to me. I remember taking it before working out and not being able to rest between sets, I just wanted to keep going without stopping....of course, the racing heart for like 3 hours post workout wasn't a good thing, but man, that stuff is just plain evil


Posted by: AKIRA

Hmm...still looks like a warm up.

I dont know...I am thinking of CowPimps sticky while I look at your definition and it disputes that its a warm up..thats for sure. I mean, doing all that weight could cause fatigue, BUT now I see how its part of the workout.

I think how I got confused was that you didnt include what you did in your journal entry, so I figured it was just light shit. I cant see people caring about my warm ups too much.. In fact, in my warm up section I never put the volume or intensity, cuz...well, who cares.


Posted by: Burner02

I liked the liquid clenbutrix. You 'shot' a little (about 3 mg) under your tongue within 30 min of working...WHAOO!!!! THat would wake you up!
People at work looked at me odd....when I would stick my needleless syringe under my tongue. It tasted like crap. THink of: chalky jaegermeister...(sp)


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Hmm...still looks like a warm up.

I dont know...I am thinking of CowPimps sticky while I look at your definition and it disputes that its a warm up..thats for sure. I mean, doing all that weight could cause fatigue, BUT now I see how its part of the workout.

I think how I got confused was that you didnt include what you did in your journal entry, so I figured it was just light shit. I cant see people caring about my warm ups too much.. In fact, in my warm up section I never put the volume or intensity, cuz...well, who cares.
It does cause some fatigue, just not as much as the dual factor 5x5 program, which is the one that is the cause of much hatred around these parts.

In a way what you are doing is almost like a one set sort of full body routine, of course only using 3 compound movements, but you are still hitting full body 3 times per week. But since the other 4 sets are still heavier than a traditional warmup, you get some workload and volume thrown in there, which really shouldn't impact the main set of 5.

I am just really tired and on the verge of being sick the past couple of weeks. It's funny cause I am usually never tired during the actual workouts, it's just mostly before and after, hehe. I thought I might have been pushing myself too hard with the weights, so I was looking for a way to kind of back off while still improving my numbers and I came up with this for now. If I do it for a week or two and then feel more refreshed, I might go back into something more intense, we'll see


Posted by: AKIRA

Quote:
Originally Posted by Stewart20 View Post
yeah, I would love to but I would probably have a heart attack from it. I can't even drink caffeinated soda that much anymore cause I get palpitations now and then from stimulants. It sucks cause I can't even really drink my beloved green tea so much anymore

I remember back in the day when Hydroxycut was the rage with the ephedra in it. That stuff was just plain wicked to me. I remember taking it before working out and not being able to rest between sets, I just wanted to keep going without stopping....of course, the racing heart for like 3 hours post workout wasn't a good thing, but man, that stuff is just plain evil
Oh wow. Well then thats that. I forgot to put my usual disclaimer in there...

So no Capt. & Cokes for you huh.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
Oh wow. Well then thats that. I forgot to put my usual disclaimer in there...

So no Capt. & Cokes for you huh.
I do make SMALL exceptions Those are my downfall...the only alcoholic beverage that I will drink...(well, drink a lot of that is)

Plus when I am drinking at mine or a buddy's house, I can always use caffeine free


Posted by: Stewart20

Aug 3

Deadlifts
245 x 5
285 x 5
317.5 x 5
355 x 5

Full Squats
155 x 5
180 x 5
205 x 5
205 x 5

Neutral Grip DB Press (ss) DB Rows (same weight on each)
85 x 5
95 x 5
110 x 5
120 x 5


Posted by: Blooming Lotus

Quote:
Originally Posted by Archangel View Post
Keep your chin up and heart light Brother 20, that was your first attempt and I have NO doubt that the next time you will HIT it!!! Your sticking point is exactly where mine is, no problem in lockout here either!!! What I did was use DB's and go w/a parallel grip, go wide at the bottom and really squeeze and explode up!!! Don't really know much but it worked for me!!! Best Wishes and enjoy the weekend, hope your child gets better soon!!!

It seemed to me like that was a fair hoike ( weight increase) in just a week. How fast would you increase that much Archangel?.. too subjective i guess.

Good luck with your progressions . Lookin good 20:-).


Posted by: Stewart20

Aug 5

Full Squats
155 x 5
180 x 5
205 x 5
230 x 5
260 x 3
205 x 8

Bench Press
170 x 5
200 x 5
225 x 5
255 x 5
290 x 3
225 x 8

Chest Supported Rows
110 x 5
130 x 5
145 x 5
165 x 5
190 x 3
145 x 8

Pullups
10, 10


Posted by: JerseyDevil

I'm loving your workouts Stewart. I decided today I'm dropping westside style wo's and going with more what you are doing. I seem better suited to that, and r/p sets.


Posted by: Stewart20

Quote:
Originally Posted by JerseyDevil View Post
I'm loving your workouts Stewart. I decided today I'm dropping westside style wo's and going with more what you are doing. I seem better suited to that, and r/p sets.
i am loosely following a starr 5x5 scheme for now, not the one that gave me issues the last time, but a linear one. Do a search for Starr intermediate or linear workout and you can read about it.

it calls for squats 3 times a week, so I doubt you would want to try it to a T with your knees and all, but as long as my back doesn't yell at me, I love doing squats 3 times, it's about time I build up my base the right way. So I will just use the basic exercises and work up to my 405 that way.

There are many ways to get there, westside is only one way, and it's a good way, but not for us common folk, maybe for an elite powerlifter, but not us. (although that being said I will probably use the template again at some point )


Posted by: JerseyDevil

I know all about Starr, I have been lifting since I was 34. I tried it many times and always came to the same conclusion. It is another program, that at least for me, has overtraining written all over it .

Yeah, for sure I will use some Westside concepts in the future.


Posted by: Malley

I have seen many guys do well with both programs and seems like to me they have always had some sort of issue with overtraining. A few days off they feel brand new....and then they go at it again. I know for someone like JD squatting 3 days a week would be brutal and just wouldnt work.....do you have the same issue with leg pressing as well?


Posted by: Archangel

As usual, excellent w/o's in here Brother 20!!!


Posted by: katt

Squats 3x's per week - brutal!!!


Posted by: Stewart20

Quote:
Originally Posted by katt View Post
Squats 3x's per week - brutal!!!

more like......





Posted by: MeatZatk

yeah, I don't look forward to the dreaded squats but they have to be done. Three times a week though? You're a better man than I.


Posted by: Stewart20

Quote:
Originally Posted by MeatZatk View Post
yeah, I don't look forward to the dreaded squats but they have to be done. Three times a week though? You're a better man than I.
I wouldn't go that far, but I am enjoying them at the moment, (at the moment being the key phrase). I just need to build them up to a repectable level.

I am just sick of being the guy who benches more than he can squat


Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
I am just sick of being the guy who benches more than he can squat
That's because you have those friggin huge-ass arms.


Posted by: Stewart20

Aug 8

Full Squats
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
This was fun........not

Bench Press
135 x 10
225 x 5
275 x 1
305 x 5
Video to follow....

T-Bar Rows (I am sick of writing chest supported rows, so I will use t-bar from now on)
90 x 10
140 x 5
180 x 1
200 x 5 PR
This was fun too, damn near ripped my biceps off the bone on these

Glute ham raises
BW x 10, 10


Posted by: Burner02

remember: PAIN....is weakness leaving the body.
Did that piece of motivational inspiration help?


Posted by: Stewart20

Quote:
Originally Posted by Burner02 View Post
remember: PAIN....is weakness leaving the body.
Did that piece of motivational inspiration help?
well, not so much after the fact, maybe before hand it would have






Posted by: Stewart20

YouTube Video



Posted by: Burner02

dammit..now I am gonna have t olog in when I get home tonight!!!!!


Posted by: katt

Nice controled bench!


Posted by: Stewart20

Quote:
Originally Posted by katt View Post
Nice controled bench!
thanks! It's my specialty


Posted by: Stewart20

Aug 10

Rack Pulls
warm ups
405 x 5
405 x 5
405 x 5
405 x 5
Ouch--substituted these for regular deads, hopefully this will help my lower back out a bit.

Standing DB press
75 x 5
75 x 5
75 x 5
75 x 5

Pullups
BW+40 x 5
BW+40 x 5
BW+40 x 5
BW+40 x 5

Decline Crunches
BW+25 x 10
BW+25 x 10


Posted by: Burner02

Hey Stew! I just breezed thru your blog! September is coming, Mr. Mom!
that wsa a great looking workout!
plans for the weekend?


Posted by: Stewart20

Quote:
Originally Posted by Burner02 View Post
Hey Stew! I just breezed thru your blog! September is coming, Mr. Mom!
that wsa a great looking workout!
plans for the weekend?
I didn't know anybody actually read that thing, hehe...I gotta update it eh..it's been a while...

Anyway, yep it is coming Very scary thing I am doing, I hope it works out money wise and mental health wise for me! It's gonna be very interesting, I know it's gonna be a big pain in the ass, but it's also gonna be awesome, I mean how many fathers get to spend that kind of time with their sons? My dad came home at like 6-7 o'clock every night and I only had weekends with him, well at least until I was 7 and he moved out and divorced my mom, so I look at this as an amazing opportunity for little Ryan. Plus, mom is a teacher, so she will be home with him quite often too.

I look at it like this is my chance to get him good enough at sports to make the pros, we're gonna play and practice every damn day. MLB here he comes!

This weekend....going to a sort of family reunion type thing on my fathers side, it is going to be over a 2 hour trip with traffic, it will be the baby's first long trip, I hope he is OK and doesn't spaz out!!


Posted by: Burner02

you'll be fine.
does the mini-van...(ha! You are about to become a 'soccer dad!)

have a dvd for infants? Aren't babies attracted to bright colors and such?
outta my depth here...being single and all....
that's great that you are gonna get to spend that much time with him!

Maybe we can find you something to do while you are at home...besides becoming LI's best PT...


Posted by: AKIRA

Quote:
Originally Posted by Stewart20 View Post
Aug 10

Rack Pulls
warm ups
405 x 5
405 x 5
405 x 5
405 x 5
Ouch--substituted these for regular deads, hopefully this will help my lower back out a bit.

Standing DB press
75 x 5
75 x 5
75 x 5
75 x 5

Pullups
BW+40 x 5
BW+40 x 5
BW+40 x 5
BW+40 x 5

Decline Crunches
BW+25 x 10
BW+25 x 10
I want to see a vid of the rack pulls! I really dont know where to start them...(knees, shins?)

Oh and if you get sick of saying "chest supported rows," put down Spider Rows. Theyre the same thing. T-bar rows are a different.


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post
I want to see a vid of the rack pulls! I really dont know where to start them...(knees, shins?)

Oh and if you get sick of saying "chest supported rows," put down Spider Rows. Theyre the same thing. T-bar rows are a different.
I know they're not T-Bar rows, don't go all technical on me now

I have a cheesy squat rack that I use at my home gym, I actually drilled a bunch of extra holes in it to make additional heights for things. The ones I used for the rack pulls were basically about an inch lower than the bottom of my kneecap, that's the best I can describe it without a video.

You can start them anywhere really, I am not using them as a tool for a weakspot so to speak, I am just doing a heavy pull for my back cause I think if I did regular deadlifts every week while also squatting twice per week, I will blow out my back relatively soon.

not that these were easy or anything like that, so I may have to rethink my theory


Posted by: Stewart20

Aug 12

Full Squats
145 x 5
185 x 5
215 x 5
245 x 5
280 x 5

Bench Press
285 x 5
285 x 5
285 x 5
285 x 5
285 x 5

Spider Rows (For AKIRA)
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5


Posted by: AKIRA



Youre still on for the 405 yes?


Posted by: Stewart20

Quote:
Originally Posted by AKIRA View Post