My Quest for 405

Stewart14 · 07-27-2007, 07:02 PM

Quote:

Originally 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!!!

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.

Archangel · 07-27-2007, 07:13 PM

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

JerseyDevil · 07-27-2007, 07:18 PM

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

.

Bakerboy · 07-27-2007, 07:23 PM

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.

Stewart14 · 07-29-2007, 10:35 AM

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

Stewart14 · 07-29-2007, 10:35 AM

Quote:

Originally 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.

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)!

Stewart14 · 07-29-2007, 11:41 AM

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

AKIRA · 07-29-2007, 12:01 PM

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

Stewart14 · 07-29-2007, 01:46 PM

Quote:

Originally Posted by AKIRA

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

I actually bought a cheap GHR/hyperextension machine.

JerseyDevil · 07-29-2007, 05:14 PM

Quote:

Originally Posted by Stewart20

I actually bought a cheap GHR/hyperextension machine.

Cool!

Triple Threat · 07-29-2007, 05:52 PM

Quote:

Originally Posted by Stewart20

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.

Stewart14 · 07-29-2007, 06:13 PM

Quote:

Originally Posted by Triple Threat

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

Stewart14 · 07-31-2007, 03:57 PM

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

AKIRA · 07-31-2007, 04:43 PM

Ive always wondered the effects of the "Speed Bench"

Stewart14 · 07-31-2007, 05:47 PM

Quote:

Originally Posted by AKIRA

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

Stewart14 · 07-31-2007, 06:02 PM

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

YouTube Video

JerseyDevil · 07-31-2007, 07:48 PM

Quote:

Originally Posted by Stewart20

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.

Stewart14 · 07-31-2007, 08:37 PM

Quote:

Originally Posted by JerseyDevil

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"

yellowmoomba · 07-31-2007, 08:40 PM

Quote:

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

Geeeeeeeeeeezzzzzzzzz.

Impressive!!

AKIRA · 07-31-2007, 10:11 PM

Quote:

Originally Posted by Stewart20

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.

Stewart14 · 08-01-2007, 07:49 AM

Quote:

Originally Posted by AKIRA

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

Double D · 08-01-2007, 12:39 PM

Where are you at on your bench max?

Stewart14 · 08-02-2007, 08:20 PM

Quote:

Originally Posted by Double D

Where are you at on your bench max?

not where I want to be, that's for sure....

Stewart14 · 08-02-2007, 08:23 PM

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

JerseyDevil · 08-02-2007, 08:43 PM

Quote:

Originally 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

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.

AKIRA · 08-02-2007, 08:45 PM

What is a "ramping set?"

Stewart14 · 08-03-2007, 06:20 AM

Quote:

Originally Posted by AKIRA

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

yellowmoomba · 08-03-2007, 06:45 AM

Quote:

Originally Posted by Stewart20

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 ???

AKIRA · 08-03-2007, 09:23 AM

Quote:

Originally Posted by Stewart20

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..

Stewart14 · 08-03-2007, 09:25 AM

Quote:

Originally Posted by yellowmoomba

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.

07-27-2007, 07:13 PM	#92
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,529 Photos: 4	I hear ya, be careful w/the shoulders, I'm nursing one right now!!! Hope you ALL feel better SOON!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-27-2007, 07:23 PM	#94
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	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. No strength within, no respect without - Kasmiri Proverb

07-29-2007, 10:35 AM	#95
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

07-29-2007, 11:41 AM	#97
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

07-29-2007, 12:01 PM	#98
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	You workout at home? How are you doing the glute-ham raises? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-27-2007, 07:18 PM	#93
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	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 .

07-31-2007, 03:57 PM	#103
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

07-31-2007, 04:43 PM	#104
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Ive always wondered the effects of the "Speed Bench" 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

08-01-2007, 12:39 PM	#112
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Where are you at on your bench max?

08-02-2007, 08:23 PM	#114
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,604 Photos: 2	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 http://futuretrainer.blogspot.com/ --My new blog!!

08-02-2007, 08:45 PM	#116
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	What is a "ramping set?" 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

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