My Quest for 405

katt · 09-29-2008, 08:28 PM

Hey Stewy... what's up?

Stewart14 · 10-01-2008, 11:21 AM

Oct. 1

Squats
135 x 8
225 x 5
315 x 1 (6 sets)

Bench Press
215 x 4 (5 sets)

Sumo Deadlifts
280 x 3 (3 sets)

Dips
22

Chinups
12

Stewart14 · 10-01-2008, 11:21 AM

Quote:

Originally Posted by katt

Hey Stewy... what's up?

hey there K!

Same old same old around here, whats new in your neck of the woods?

Stewart14 · 10-03-2008, 11:32 AM

Oct 3

Squats
225 x 5 (6 sets)

Bench Press
210 x 6 (8 sets)

Deadlifts (Conventional)
270 x 5 (5 sets)

yellowmoomba · 10-06-2008, 07:25 PM

What's going on here ?

How's the little guy? Didn't you say you have #2 on the way?

Stewart14 · 10-07-2008, 11:52 AM

Quote:

Originally Posted by yellowmoomba

What's going on here ?

How's the little guy? Didn't you say you have #2 on the way?

Little guy is good, he'll be two later this month, of course the "Terrible 2s" have kicked in a little early for him.

And yes, #2 is on the way. Remember I play "Mr Mom", so when next september rolls around, I'm gonna need a lot of prayers from everyone!

Stewart14 · 10-07-2008, 12:02 PM

Oct 7

Squats
235 x 3 (3 sets)

Bench Press
290 x 1 (8 sets)

Deadlifts
275 x 3 (3 sets)

Dips
BW+90 x 8

Glute Ham Raises
BW+20 x 8

Chinups
BW+50 x 8

Stewart14 · 10-09-2008, 11:05 AM

Oct 9

Squats
135 x 8
225 x 6
315 x 1 (8 sets)

Bench Press
215 x 4 (4 sets)

Deadlifts
275 x 3 (3 sets)

Seated OH Press
185 x 7

Chest Supported Rows
160 x 9

Decline Crunches
BW+30 x 10

Stewart14 · 10-11-2008, 12:01 PM

Oct. 11

Squats
235 x 3 (3 sets)

Bench Press
215 x 3 (3 sets)

Deadlifts
135 x 5
225 x 3
315 x 1
390 x 1 (6 sets)

Chinups
BW+50 x 8

Dips
BW+90 x 10

Glute Ham Raises
BW+20 x 8

yellowmoomba · 10-11-2008, 12:22 PM

Good luck with #2, ours is due in December.......................................

What's the strategy for your workouts??

Stewart14 · 10-11-2008, 01:29 PM

Quote:

Originally Posted by yellowmoomba

Good luck with #2, ours is due in December.......................................

What's the strategy for your workouts??

yeah good luck to you on that one, hehe, at least you get to go to work and get out of the house, come next september, I will be in baby hell all by myself, not a good proposition for a man especially, lol. a 4 month old and a 2 and a half year old, shoot me now

strategy, what is my strategy? hmm, I won't bother explaining since by the time you read this I might be doing something else anyway, haha. Generally speaking, my wife "challenged" me to get good enough to enter into some powerlifting competitions at some point. She was like, you spend all this money we don't have on protein powders and supplements, you might as well have a fricken goal. Since I despise bodybuilding, the only other option is powerlifting. We'll see. Its tough doing it all alone at home, but hopefully someday when the kiddies are in school I can join a local powerlifting gym that I know of that has some pretty badass lifters. I'll be in my, gasp, 40s by then, but I guess there is always the senior divisions right?

yellowmoomba · 10-11-2008, 03:32 PM

Quote:

Originally Posted by Stewart20

yeah good luck to you on that one, hehe, at least you get to go to work and get out of the house, come next september, I will be in baby hell all by myself, not a good proposition for a man especially, lol. a 4 month old and a 2 and a half year old, shoot me now

strategy, what is my strategy? hmm, I won't bother explaining since by the time you read this I might be doing something else anyway, haha. Generally speaking, my wife "challenged" me to get good enough to enter into some powerlifting competitions at some point. She was like, you spend all this money we don't have on protein powders and supplements, you might as well have a fricken goal. Since I despise bodybuilding, the only other option is powerlifting. We'll see. Its tough doing it all alone at home, but hopefully someday when the kiddies are in school I can join a local powerlifting gym that I know of that has some pretty badass lifters. I'll be in my, gasp, 40s by then, but I guess there is always the senior divisions right?

You DO like to switch up your programs quite a bit

You are right .... I can escape the two little ones by going to work.

I'm sure you'll still be lifting heavy into your 40s and 50s....

Stewart14 · 10-13-2008, 11:14 AM

Oct 13

Bench Press
135 x 8
225 x 5
305 x 1 (6 sets)

Squats
235 x 3 (3 sets)

Deadlifts
275 x 3 (3 sets)

Seated OH Press
185 x 7

Chest Supported Rows
160 x 8

Decline Crunches
BW+30 x 10

Stewart14 · 10-15-2008, 12:24 PM

Oct 15

Squats
135 x 8
225 x 5
317.5 x 1 (6 sets)

Bench Press
215 x 3 (3 sets)

Deadlifts
275 x 3 (3 sets)

Dips
BW+90 x 11

Glute ham Raises
BW+20 x 8

Chinups
BW+50 x 8

Stewart14 · 10-17-2008, 11:53 AM

Oct 17

Bench Press
135 x 8
225 x 5
320 x 1 (4 sets)

Squats
225 x 3 (3 sets)

Deadlifts
275 x 3 (3 sets)

Chest Supported Rows
160 x 8

Chinups
BW+50 x 8

Stewart14 · 10-19-2008, 11:32 AM

Oct 19

Deadlifts
135 x 8
225 x 3
315 x 1
410 x 1 (4 sets)

Close Grip Bench Press
215 x 3 (6 sets)

Box Squats
225 x 3 (4 sets)

Chest Supported Rows
140 x 3 (5 sets)

Pullups
BW x 4 (5 sets)

Stewart14 · 10-21-2008, 11:48 AM

Oct. 21

Bench Press
135 x 8
225 x 6
315 x 1
337.5 x 1 (2 sets)

Box Squats
225 x 3 (3 sets)

Deficit Deadlifts
275 x 3 (3 sets)
(Used a 35 pound plate as the biggest plate on bar and stood on 45 pound plates. Bar almost touched my shoetops from this height)

*Stopped here cause I had a massive headache

Stewart14 · 10-23-2008, 11:52 AM

Oct 23

Squats
135 x 8
225 x 6
315 x 1
330 x 2 (3 sets) *PR believe it or not, never attempted more than 1 rep at this weight.

Close Grip Bench Press
215 x 3 (6 sets)

Deficit Deadlifts
275 x 3 (3 sets)

Chinups
BW+50 x 8

Stewart14 · 10-25-2008, 11:10 AM

Oct 25

Bench Press
135 x 8
225 x 6
290 x 4 (5 sets)
*This was much tougher than the heavy singles, damn. I am also training all my bench reps with at least a one second pause to get used to comp benching.

Box Squats
220 x 3 (4 sets)

Deficit Deadlifts
275 x 3 (4 sets)

Chinups
BW+50 x 8

*For those that are following this (and/or care), the plan I am following is to do percentages of my max for each lift and different rep ranges for each, based off of Prilepin's table. For example, 80% would be like today 5x4, 85% will be 4x3, 90% will be 3x2, and 95% will be 2x1. This way I am avoiding going for an all out max on each lift, and probably won't until the time I enter a competition. I based the starting weights off of my current estimated maxes plus 5 pounds for bench press and plus 10 pounds for squats and deads. Each time I complete the 2x1 at 95%, I will add 5 or 10 pounds to the current projected max to make a new projected max and then work back up from 80% of the new projected max.

*I am also doing close variations of the actual lifts on the days I am not doing the heavy strength workout for each lift. These lifts are coming in at 60% of the projected max and I am doing 8x3 for close grip bench and 4x3 each for box squats and the deficit deads.

Stewart14 · 10-27-2008, 12:25 PM

Oct 27

Deadlifts
135 x 6
225 x 3
315 x 3
385 x 1
430 x 1 (2 sets)

Close Grip Bench Press
215 x 3 (6 sets)

Box Squats
220 x 3 (3 sets)

Chinups
BW+50 x 5 (3 sets)

yellowmoomba · 10-27-2008, 06:20 PM

I'm watching. Good luck with the program.

Stewart14 · 10-29-2008, 12:55 PM

Oct 29

Bench Press
135 x 8
225 x 6
305 x 3 (4 sets)

Box Squats
220 x 3 (3 sets)

Deficit Deads
280 x 3 (3 sets)

Chinups
BW+50 x 5 (3 sets)

Stewart14 · 10-31-2008, 11:56 AM

Halloween

Squats
135 x 8
225 x 6
315 x 1
345 x 1 (2 sets)

Bench Press
215 x 3 (6 sets)

Deadlifts
280 x 3 (3 sets)

Chinups
BW+50 x 5 (3 sets)

*Back to the regular exercises for the technique work. Deficit deads were hurting my back as my form sucks the lower I have to go. I am finally getting down the regular deadlift, why complicate things? Also, the box squats are obviously harder than regular squats, so I want to make this work as easy as possible, so it's back to basics.

*Time to up my projected squat max to 375 now. These were tough, but nothing ridiculous, I am confident I could have hit my old projected max of 365 with ease.

Rubes11 · 10-31-2008, 11:58 AM

from what ive been reading your workin hard keep up the good work. and hows the lil guy?

Stewart14 · 10-31-2008, 12:23 PM

Quote:

Originally Posted by Rubes11

from what ive been reading your workin hard keep up the good work. and hows the lil guy?

thanks for the encouragement

i finally got my motivation back since I decided to compete next year, so that's a good thing.

little guy is great, just turned 2 this week and can't wait to go Trick or Treating with him later today!

Stewart14 · 10-31-2008, 12:25 PM

Quote:

Originally Posted by yellowmoomba

I'm watching. Good luck with the program.

good, boring program huh? well at least for someone with your flare for the dramatic, hehe.

chiquita6683 · 10-31-2008, 12:54 PM

Keep it up!
Have fun trick-or-treating later!

Stewart14 · 10-31-2008, 02:00 PM

hey there, where have you been?

chiquita6683 · 10-31-2008, 02:23 PM

Been around.
I actually hurt my back squatting a few weeks ago. Medicine Im on is GOOD stuff. Excited to get back to the gym though. I am so out of shape now!

I just noticed...your competing? in bodybuilding? I'll definitely be following your journal, more closely anyway!

Stewart14 · 10-31-2008, 04:32 PM

Quote:

Originally Posted by chiquita6683

Been around.
I actually hurt my back squatting a few weeks ago. Medicine Im on is GOOD stuff. Excited to get back to the gym though. I am so out of shape now!

I just noticed...your competing? in bodybuilding? I'll definitely be following your journal, more closely anyway!

no no not bodybuilding, I hate bodybuilding...I am going to compete in powerlifting competitions. I was always on the fence to do it, but I decided I needed a goal to justify all the money I spend on protein and supps for all my working out, so powerlifting was the logical choice

If you would be so kind to send me some of that medicine you've got, I would be more than grateful

10-01-2008, 11:21 AM	#1112
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct. 1 Squats 135 x 8 225 x 5 315 x 1 (6 sets) Bench Press 215 x 4 (5 sets) Sumo Deadlifts 280 x 3 (3 sets) Dips 22 Chinups 12 http://futuretrainer.blogspot.com/ --My new blog!!

10-03-2008, 11:32 AM	#1114
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 3 Squats 225 x 5 (6 sets) Bench Press 210 x 6 (8 sets) Deadlifts (Conventional) 270 x 5 (5 sets) http://futuretrainer.blogspot.com/ --My new blog!!

10-06-2008, 07:25 PM	#1115
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	What's going on here ? How's the little guy? Didn't you say you have #2 on the way? 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."

10-07-2008, 12:02 PM	#1117
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 7 Squats 235 x 3 (3 sets) Bench Press 290 x 1 (8 sets) Deadlifts 275 x 3 (3 sets) Dips BW+90 x 8 Glute Ham Raises BW+20 x 8 Chinups BW+50 x 8 http://futuretrainer.blogspot.com/ --My new blog!!

10-09-2008, 11:05 AM	#1118
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 9 Squats 135 x 8 225 x 6 315 x 1 (8 sets) Bench Press 215 x 4 (4 sets) Deadlifts 275 x 3 (3 sets) Seated OH Press 185 x 7 Chest Supported Rows 160 x 9 Decline Crunches BW+30 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

09-29-2008, 08:28 PM	#1111
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Hey Stewy... what's up?

10-11-2008, 12:01 PM	#1119
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct. 11 Squats 235 x 3 (3 sets) Bench Press 215 x 3 (3 sets) Deadlifts 135 x 5 225 x 3 315 x 1 390 x 1 (6 sets) Chinups BW+50 x 8 Dips BW+90 x 10 Glute Ham Raises BW+20 x 8 http://futuretrainer.blogspot.com/ --My new blog!!

10-11-2008, 12:22 PM	#1120
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Good luck with #2, ours is due in December....................................... What's the strategy for your workouts?? 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."

10-13-2008, 11:14 AM	#1123
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 13 Bench Press 135 x 8 225 x 5 305 x 1 (6 sets) Squats 235 x 3 (3 sets) Deadlifts 275 x 3 (3 sets) Seated OH Press 185 x 7 Chest Supported Rows 160 x 8 Decline Crunches BW+30 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

10-15-2008, 12:24 PM	#1124
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 15 Squats 135 x 8 225 x 5 317.5 x 1 (6 sets) Bench Press 215 x 3 (3 sets) Deadlifts 275 x 3 (3 sets) Dips BW+90 x 11 Glute ham Raises BW+20 x 8 Chinups BW+50 x 8 http://futuretrainer.blogspot.com/ --My new blog!!

10-17-2008, 11:53 AM	#1125
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 17 Bench Press 135 x 8 225 x 5 320 x 1 (4 sets) Squats 225 x 3 (3 sets) Deadlifts 275 x 3 (3 sets) Chest Supported Rows 160 x 8 Chinups BW+50 x 8 http://futuretrainer.blogspot.com/ --My new blog!!

10-19-2008, 11:32 AM	#1126
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 19 Deadlifts 135 x 8 225 x 3 315 x 1 410 x 1 (4 sets) Close Grip Bench Press 215 x 3 (6 sets) Box Squats 225 x 3 (4 sets) Chest Supported Rows 140 x 3 (5 sets) Pullups BW x 4 (5 sets) http://futuretrainer.blogspot.com/ --My new blog!!

10-21-2008, 11:48 AM	#1127
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct. 21 Bench Press 135 x 8 225 x 6 315 x 1 337.5 x 1 (2 sets) Box Squats 225 x 3 (3 sets) Deficit Deadlifts 275 x 3 (3 sets) (Used a 35 pound plate as the biggest plate on bar and stood on 45 pound plates. Bar almost touched my shoetops from this height) *Stopped here cause I had a massive headache http://futuretrainer.blogspot.com/ --My new blog!!

10-23-2008, 11:52 AM	#1128
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 23 Squats 135 x 8 225 x 6 315 x 1 330 x 2 (3 sets) PR believe it or not, never attempted more than 1 rep at this weight. Close Grip Bench Press* 215 x 3 (6 sets) Deficit Deadlifts 275 x 3 (3 sets) Chinups BW+50 x 8 http://futuretrainer.blogspot.com/ --My new blog!!

10-25-2008, 11:10 AM	#1129
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 25 Bench Press 135 x 8 225 x 6 290 x 4 (5 sets) This was much tougher than the heavy singles, damn. I am also training all my bench reps with at least a one second pause to get used to comp benching. Box Squats* 220 x 3 (4 sets) Deficit Deadlifts 275 x 3 (4 sets) Chinups BW+50 x 8 For those that are following this (and/or care), the plan I am following is to do percentages of my max for each lift and different rep ranges for each, based off of Prilepin's table. For example, 80% would be like today 5x4, 85% will be 4x3, 90% will be 3x2, and 95% will be 2x1. This way I am avoiding going for an all out max on each lift, and probably won't until the time I enter a competition. I based the starting weights off of my current estimated maxes plus 5 pounds for bench press and plus 10 pounds for squats and deads. Each time I complete the 2x1 at 95%, I will add 5 or 10 pounds to the current projected max to make a new projected max and then work back up from 80% of the new projected max. I am also doing close variations of the actual lifts on the days I am not doing the heavy strength workout for each lift. These lifts are coming in at 60% of the projected max and I am doing 8x3 for close grip bench and 4x3 each for box squats and the deficit deads. http://futuretrainer.blogspot.com/ --My new blog!!

10-27-2008, 12:25 PM	#1130
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 27 Deadlifts 135 x 6 225 x 3 315 x 3 385 x 1 430 x 1 (2 sets) Close Grip Bench Press 215 x 3 (6 sets) Box Squats 220 x 3 (3 sets) Chinups BW+50 x 5 (3 sets) http://futuretrainer.blogspot.com/ --My new blog!!

10-27-2008, 06:20 PM	#1131
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I'm watching. Good luck with the program. 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."

10-29-2008, 12:55 PM	#1132
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 29 Bench Press 135 x 8 225 x 6 305 x 3 (4 sets) Box Squats 220 x 3 (3 sets) Deficit Deads 280 x 3 (3 sets) Chinups BW+50 x 5 (3 sets) http://futuretrainer.blogspot.com/ --My new blog!!

10-31-2008, 11:56 AM	#1133
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Halloween Squats 135 x 8 225 x 6 315 x 1 345 x 1 (2 sets) Bench Press 215 x 3 (6 sets) Deadlifts 280 x 3 (3 sets) Chinups BW+50 x 5 (3 sets) Back to the regular exercises for the technique work. Deficit deads were hurting my back as my form sucks the lower I have to go. I am finally getting down the regular deadlift, why complicate things? Also, the box squats are obviously harder than regular squats, so I want to make this work as easy as possible, so it's back to basics. Time to up my projected squat max to 375 now. These were tough, but nothing ridiculous, I am confident I could have hit my old projected max of 365 with ease. http://futuretrainer.blogspot.com/ --My new blog!!

10-31-2008, 11:58 AM	#1134
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	from what ive been reading your workin hard keep up the good work. and hows the lil guy? 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

10-31-2008, 12:54 PM	#1137
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	Keep it up! Have fun trick-or-treating later! We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

10-31-2008, 02:00 PM	#1138
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	hey there, where have you been? http://futuretrainer.blogspot.com/ --My new blog!!

10-31-2008, 02:23 PM	#1139
chiquita6683 Senior Member Elite Member Join Date: Jul 2003 Location: Florida Posts: 1,005 Photos: 2	Been around. I actually hurt my back squatting a few weeks ago. Medicine Im on is GOOD stuff. Excited to get back to the gym though. I am so out of shape now! I just noticed...your competing? in bodybuilding? I'll definitely be following your journal, more closely anyway! We are what we repeatedly do. Excellence, then is not an act, but a habit. [Aristotle] What lies behind us, and what lies before us, are small matters compared to WHAT LIES WITHIN US [Emerson]

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