My Quest for 405

DOMS · 10-10-2007, 01:15 PM

Those are some very powerful numbers, Stewart!

Where did you fail on the 355 attempt?

And congrats on the PR!

Burner02 · 10-10-2007, 01:16 PM

ho-lee-crap, Stew!
You did 115's AFTER you baked your tris????????
I'm.....impressed!
good job, mi amigo!

Stewart14 · 10-10-2007, 01:37 PM

Quote:

Originally Posted by DOMS

Those are some very powerful numbers, Stewart!

Where did you fail on the 355 attempt?

And congrats on the PR!

Thanks DOMS

I got the 355 basically half way up, maybe a little less, and I kind of just stuck there for like a good 5 seconds, I was trying to will it up, but it was just not going past that point. Funny thing is I probably could have held it there for another 5 seconds or so without dropping it, but after those first 5 seconds of trying, I knew it wasn't happening.

If I continue to go for maxes and keep this up, I really need to work on pauses and speed and hopefully that will help me get through that point. I think I still think like a weightlifter as opposed to a powerlifter when I shoot for maxes, I don't focus 100% on speed, I focus on trying to work the muscles as I lift subconsciously, which of course, isn't going to get me anywhere near my 405 goal.

Stewart14 · 10-10-2007, 01:39 PM

Quote:

Originally Posted by Burner02

ho-lee-crap, Stew!
You did 115's AFTER you baked your tris????????
I'm.....impressed!
good job, mi amigo!

I;m impressed too considering it's been so long since I have tried either a max attempt or db presses. The dbs were damn hard though, I know if I start with them fresh I could do 125-130 for a good 6 reps, but yeah, like you said, after I baked pretty much every upper body muscle on the close grips, the dbs were damn tough. I thought I would get a good 8 reps, but nope, wasn't happening

DOMS · 10-10-2007, 01:57 PM

Quote:

Originally Posted by Stewart20

Thanks DOMS

I got the 355 basically half way up, maybe a little less, and I kind of just stuck there for like a good 5 seconds, I was trying to will it up, but it was just not going past that point. Funny thing is I probably could have held it there for another 5 seconds or so without dropping it, but after those first 5 seconds of trying, I knew it wasn't happening.

If I continue to go for maxes and keep this up, I really need to work on pauses and speed and hopefully that will help me get through that point. I think I still think like a weightlifter as opposed to a powerlifter when I shoot for maxes, I don't focus 100% on speed, I focus on trying to work the muscles as I lift subconsciously, which of course, isn't going to get me anywhere near my 405 goal.

There's a routine called the Total Strength Program by Chad Waterbury. Do you think you'd be interested? Here's an excerpt from his book over at T-Nation. That example is for the Deadlift, but the principles remain the same for Benching.

The program focuses on the different parts of the lift and finds ways to strengthen each to strengthen the whole.

I bought his book a month ago. It's got some pretty interesting ideas in it. I'm going to do a routine called the Waterbury Method.

Stewart14 · 10-10-2007, 02:03 PM

YouTube Video

Stewart14 · 10-10-2007, 02:28 PM

Quote:

Originally Posted by DOMS

There's a routine called the Total Strength Program by Chad Waterbury. Do you think you'd be interested? Here's an excerpt from his book over at T-Nation. That example is for the Deadlift, but the principles remain the same for Benching.

The program focuses on the different parts of the lift and finds ways to strengthen each to strengthen the whole.

I bought his book a month ago. It's got some pretty interesting ideas in it. I'm going to do a routine called the Waterbury Method.

I've heard about that program, but I never wanted to buy the book, I would love if you could tell me more about it, PM me if you don't want to put it in the forum. I love Waterbury's stuff, that's where I got the idea for all my 8x3 stuff from him. I have read every one of his routines, except for the Total Strength program, of course, cause that is the only one you have to pay for, hehe.

DOMS · 10-10-2007, 02:34 PM

Quote:

Originally Posted by Stewart20

I've heard about that program, but I never wanted to buy the book, I would love if you could tell me more about it, PM me if you don't want to put it in the forum. I love Waterbury's stuff, that's where I got the idea for all my 8x3 stuff from him. I have read every one of his routines, except for the Total Strength program, of course, cause that is the only one you have to pay for, hehe.

I'll see if I can get it scanned in and post it. I think you'd do some great stuff with that program. You'd pretty much do maintenance for your lower body, and focus most of your efforts on your Bench.

And the book only costs like $40 or so.

DOMS · 10-10-2007, 02:35 PM

Oh, and props on that Benching vid and your arms!

I'm not sure what the legality is of a white guy saying "props" is, but I'm a rebel!

yellowmoomba · 10-10-2007, 02:48 PM

Nice vid. That's a lot of weight

It doesn't look like you are losing too much sleep

Triple Threat · 10-10-2007, 03:14 PM

That 345 went up as if the plates were filled with helium.

Stewart14 · 10-10-2007, 03:24 PM

Quote:

Originally Posted by DOMS

I'll see if I can get it scanned in and post it. I think you'd do some great stuff with that program. You'd pretty much do maintenance for your lower body, and focus most of your efforts on your Bench.

And the book only costs like $40 or so.

Well, I have an 11 month old at home that I recently resigned from my job to stay at home and take care of, so unfortunately, the "luxury" spending has to stop

, so I am relying on you to help a brotha out....and yes, I also don't know what the legality of a white guy saying "help a brotha out" is, but who cares?

Stewart14 · 10-10-2007, 03:26 PM

Quote:

Originally Posted by yellowmoomba

Nice vid. That's a lot of weight

It doesn't look like you are losing too much sleep

don't bet on it, at this point, I think I am immune to it, I have successfully learned how to continue to lift weights on a steady diet of 5 hours of sleep and losing about a pound every week! The 213 is the lowest I have been in about a year and a half. Damn kid!

Stewart14 · 10-10-2007, 03:27 PM

Quote:

Originally Posted by Triple Threat

That 345 went up as if the plates were filled with helium.

as long as you THINK it was easy for me, hehe. It's amazing though how the extra 10 pounds just would not go up, but without those 10 pounds I got the lift, it's crazy how that happens.

DOMS · 10-10-2007, 03:39 PM

Quote:

Originally Posted by Stewart20

Well, I have an 11 month old at home that I recently resigned from my job to stay at home and take care of, so unfortunately, the "luxury" spending has to stop

, so I am relying on you to help a brotha out....and yes, I also don't know what the legality of a white guy saying "help a brotha out" is, but who cares?

Yeah, I figured as much. I've been there.

I'll see about scanning the relevant pages or typing them in.

Stewart14 · 10-10-2007, 03:45 PM

Quote:

Originally Posted by DOMS

Yeah, I figured as much. I've been there.

I'll see about scanning the relevant pages or typing them in.

thanks! you da man!

Stewart14 · 10-12-2007, 12:30 PM

Oct 12

DE Squat/DL

Box Squats
165 x 2 (10 sets)
*Have no idea what my 1RM squat is, so I just picked a random light weight for these. I will adjust when I find my squat max.

Good Mornings
185 x 6
185 x 6
185 x 6
*Slightly wider than shoulder width foot spacing, knees slightly bent, and down to parallel. Pretty much done the same way a romanian deadlift is done, only with the bar on my back.

Leverage Squats
8 plates x 6
8 plates x 6

Speed Deads
255 x 1 (6 sets)

Stewart14 · 10-13-2007, 12:20 PM

Oct 13

DE Bench

Speed Bench
190 x 3 (8 sets)

Dips
BW+135 x 5
BW+135 x 5
BW+135 x 5

DB Shoulder Press
80s x 6
80s x 6

Chinups
BW+25 x 8
BW+25 x 8
BW+25 x 6

yellowmoomba · 10-13-2007, 12:32 PM

Back to Westside.....Any new goals?

DOMS · 10-13-2007, 01:16 PM

Don't ever say I did do anything to make up for calling you weak.

The first week is max strength and the second week is power.

Note: Strength Day 6 is the same as day 2.

DOMS · 10-13-2007, 01:17 PM

Power

DOMS · 10-13-2007, 01:20 PM

I almost forgot the page on testing. Do this before you do the routine. You need to figure out where you weakest position is.

Stewart14 · 10-15-2007, 11:19 AM

Thanks DOMS....I gotta check this out when I decide to switch routines again, which in my case, won't be too much longer

DOMS · 10-15-2007, 11:21 AM

I like the ideology behind that routine. It finds the two biggest sticking points, and then works them to death.

I'm really looking forward to see what it does to your 355 bench.

If you need anymore of the pages, let me know. But I'm pretty sure that I've scanned all of the relevant pages.

Stewart14 · 10-15-2007, 12:31 PM

Oct 15

ME Squat/DL

Power Squats
135 x 8
225 x 5
275 x 2
315 x 1
365 x 1
335 x 1
335 x 1
335 x 1
335 x 1
* Not bad for not doing squats in a while, my highest ever was 385 and my depth was questionable on that one, so this isn't too far off.

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

Hypers
BW+95 x 8
BW+95 x 8

Roman Chair Crunches
BW+25 x 10
BW+25 x 10

Archangel · 10-15-2007, 05:35 PM

Fantastic w/o's BRother 20!!! I agree w/the others, that 345 cg went up EASY!!! Big Guns for sure my Friend!!!

Stewart14 · 10-17-2007, 03:40 PM

Oct 17

Bench Press
135 x 8
225 x 5
275 x 3
315 x 1 (10 sets) RI=60 sec
*Didn't have in in me today to max out, so I went this route. Kind of fun, might try it with deads on Friday to see how it goes.

DB Bench Press
125s x 5
125s x 4

Dips
BW+135 x 6
BW+135 x 5

DB Shoulder Press
50s x 10
50s x 10
*Completely shot at this point, tank was on "E"

Stewart14 · 10-18-2007, 01:19 PM

Oct. 18

Deadlifts
135 x 8
225 x 6
315 x 1
405 x 1 (10 sets) RI=90 sec

Chest Supported Rows
180 x 6
180 x 5

Chinups
BW+35 x 8
BW+35 x 8

Pulldowns to Chin
150 x 10
150 x 8

vortrit · 10-19-2007, 10:33 PM

Nice looking workouts, Stewart.

And thanks to refering me to those pages you've scanned DOMS!

yellowmoomba · 10-20-2007, 10:07 AM

How's your back feeling today ??

Workouts are looking good. Why are you doing 10 sets of 1? I thought about that too.

10-10-2007, 01:16 PM	#302
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,643	ho-lee-crap, Stew! You did 115's AFTER you baked your tris???????? I'm.....impressed! good job, mi amigo! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

10-10-2007, 02:48 PM	#310
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Nice vid. That's a lot of weight It doesn't look like you are losing too much sleep http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-12-2007, 12:30 PM	#317
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Oct 12 DE Squat/DL Box Squats 165 x 2 (10 sets) Have no idea what my 1RM squat is, so I just picked a random light weight for these. I will adjust when I find my squat max. Good Mornings 185 x 6 185 x 6 185 x 6 Slightly wider than shoulder width foot spacing, knees slightly bent, and down to parallel. Pretty much done the same way a romanian deadlift is done, only with the bar on my back. Leverage Squats 8 plates x 6 8 plates x 6 Speed Deads 255 x 1 (6 sets) http://futuretrainer.blogspot.com/ --My new blog!!

10-13-2007, 12:20 PM	#318
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Oct 13 DE Bench Speed Bench 190 x 3 (8 sets) Dips BW+135 x 5 BW+135 x 5 BW+135 x 5 DB Shoulder Press 80s x 6 80s x 6 Chinups BW+25 x 8 BW+25 x 8 BW+25 x 6 http://futuretrainer.blogspot.com/ --My new blog!!

10-13-2007, 12:32 PM	#319
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Back to Westside.....Any new goals? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-10-2007, 01:15 PM	#301
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Those are some very powerful numbers, Stewart! Where did you fail on the 355 attempt? And congrats on the PR!

10-10-2007, 02:35 PM	#309
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Oh, and props on that Benching vid and your arms! I'm not sure what the legality is of a white guy saying "props" is, but I'm a rebel!

10-10-2007, 03:14 PM	#311
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	That 345 went up as if the plates were filled with helium.

10-15-2007, 11:19 AM	#323
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Thanks DOMS....I gotta check this out when I decide to switch routines again, which in my case, won't be too much longer http://futuretrainer.blogspot.com/ --My new blog!!

10-15-2007, 11:21 AM	#324
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	I like the ideology behind that routine. It finds the two biggest sticking points, and then works them to death. I'm really looking forward to see what it does to your 355 bench. If you need anymore of the pages, let me know. But I'm pretty sure that I've scanned all of the relevant pages.

10-15-2007, 12:31 PM	#325
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Oct 15 ME Squat/DL Power Squats 135 x 8 225 x 5 275 x 2 315 x 1 365 x 1 335 x 1 335 x 1 335 x 1 335 x 1 * Not bad for not doing squats in a while, my highest ever was 385 and my depth was questionable on that one, so this isn't too far off. Glute Ham Raises BW+10 x 8 BW+10 x 8 BW+10 x 8 Hypers BW+95 x 8 BW+95 x 8 Roman Chair Crunches BW+25 x 10 BW+25 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

10-15-2007, 05:35 PM	#326
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,531 Photos: 4	Fantastic w/o's BRother 20!!! I agree w/the others, that 345 cg went up EASY!!! Big Guns for sure my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-17-2007, 03:40 PM	#327
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Oct 17 Bench Press 135 x 8 225 x 5 275 x 3 315 x 1 (10 sets) RI=60 sec Didn't have in in me today to max out, so I went this route. Kind of fun, might try it with deads on Friday to see how it goes. DB Bench Press 125s x 5 125s x 4 Dips BW+135 x 6 BW+135 x 5 DB Shoulder Press 50s x 10 50s x 10 Completely shot at this point, tank was on "E" http://futuretrainer.blogspot.com/ --My new blog!!

10-18-2007, 01:19 PM	#328
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Oct. 18 Deadlifts 135 x 8 225 x 6 315 x 1 405 x 1 (10 sets) RI=90 sec Chest Supported Rows 180 x 6 180 x 5 Chinups BW+35 x 8 BW+35 x 8 Pulldowns to Chin 150 x 10 150 x 8 http://futuretrainer.blogspot.com/ --My new blog!!

10-19-2007, 10:33 PM	#329
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	Nice looking workouts, Stewart. And thanks to refering me to those pages you've scanned DOMS! My Journal!

10-20-2007, 10:07 AM	#330
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	How's your back feeling today ?? Workouts are looking good. Why are you doing 10 sets of 1? I thought about that too. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

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