My Quest for 405

Stewart14 · 02-25-2009, 05:35 PM

Quote:

Originally Posted by Triple Threat

I'm going to have to stop reading this journal lest I be tempted to try these types of workouts.

i think these workouts would be perfect for you actually. You can recover pretty well from just the singles, and you know, for us older folks (and even older folks

) it might be the best thing for you.

Stewart14 · 02-26-2009, 12:29 PM

Feb 26

Chest Supported Rows
90 x 8
140 x 5
190 x 1
190 x 1
190 x 1
190 x 1
190 x 1
190 x 1

Chinups
+5 x 4
+5 x 4
+5 x 4
+5 x 4
+5 x 4
+5 x 4
+5 x 4
+5 x 4

yellowmoomba · 02-27-2009, 07:23 AM

What's up with the +5 on Chins........? I thought you were using 70 or more ?

Stewart14 · 02-27-2009, 07:40 AM

Quote:

Originally Posted by yellowmoomba

What's up with the +5 on Chins........? I thought you were using 70 or more ?

I just decided to add some more variety to things, and since I like using percentages of max, I am doing 70% of max for the 4 rep sets, and then I will be alternating that with 90% of max for sets of singles.

Since I have been on this practically daily training kick lately, I really need to plan out what I am doing and make sure I can optimize my recovery. So far believe it or not, even with all this training I am still making progress, only downside is that i've been really tired at night, but it helps me to sleep better I guess

Stewart14 · 02-27-2009, 12:04 PM

Feb 27

Bench Press
135 x 8
185 x 7
225 x 6
275 x 3
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1

Seated OH Press
210 x 1
210 x 1
210 x 1

Stewart14 · 03-01-2009, 12:21 PM

March 1

Squats
135 x 8
225 x 5
Add Belt
315 x 2
Add Inzer z-suit straps down
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1
365 x 1

SLDL
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4

Stewart14 · 03-02-2009, 09:54 AM

March 2

Chest Supported Rows
90 x 8
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4
150 x 4

Chinups
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1
BW+70 x 1

Cardio/GPP
Shoveling a foot of snow today!

RasPlasch · 03-02-2009, 05:39 PM

How many inches did you get?

Stewart14 · 03-03-2009, 04:23 PM

March 3

Bench Press
135 x 8
225 x 5
275 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1

Seated OH Press
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

*We'll see how my body holds up after this, no bench shirt today, this is sadly the heaviest I have gone raw since my meet in December.

Stewart14 · 03-03-2009, 04:24 PM

Quote:

Originally Posted by RasPlasch

How many inches did you get?

about a foot, but remember for us here in long island, this doesn't really happen too frequently anymore, so when it happens, it's a big pain in the ass!

RasPlasch · 03-03-2009, 06:14 PM

Damn, how'd the shoveling go?

Triple Threat · 03-03-2009, 06:16 PM

Quote:

Originally Posted by RasPlasch

How many inches did you get?

That's what she asked.

Oops, sorry, wrong thread.

Rubes11 · 03-03-2009, 06:57 PM

Quote:

Originally Posted by Stewart14

March 3

Bench Press
135 x 8
225 x 5
275 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1
325 x 1

Seated OH Press
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

*We'll see how my body holds up after this, no bench shirt today, this is sadly the heaviest I have gone raw since my meet in December.

well if you call that sad id hate to see how much weight you use on a good day.

Stewart14 · 03-03-2009, 08:04 PM

Quote:

Originally Posted by Triple Threat

That's what she asked.

Oops, sorry, wrong thread.

ha you took the bait, I just figured it was too easy

RasPlasch · 03-03-2009, 08:28 PM

Quote:

Originally Posted by Triple Threat

That's what she asked.

Oops, sorry, wrong thread.

Thats was a good one. Man, having your mind in the gutter is so fun.

Triple Threat · 03-04-2009, 11:55 AM

Quote:

Originally Posted by Stewart14

ha you took the bait, I just figured it was too easy

I couldn't resist.

Reminds me of this joke for the women:
How is sleeping with a guy for the first time like a snowstorm?
You never know how many inches you'll get or how long it will last.

Stewart14 · 03-05-2009, 02:42 PM

March 5

Squats
135 x 8
225 x 5
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4

Trap Bar Deadlifts
420 x 1
420 x 1
420 x 1
420 x 1
420 x 1

soxmuscle · 03-05-2009, 03:38 PM

What are your rest intervals like when doing four reps sets like you did on the squats in comparison to the intervals between one rep maxes on the trap bar deads?

Stewart14 · 03-05-2009, 04:51 PM

Quote:

Originally Posted by soxmuscle

What are your rest intervals like when doing four reps sets like you did on the squats in comparison to the intervals between one rep maxes on the trap bar deads?

I use 2 minutes for both types, bear in mind, the singles sets aren't one rep maxes, they are roughly 90% of max, so I am pretty much good to go after 2 minutes or so. the 4 rep sets are roughly 70% of max, so they are pretty easy. I just alternate them with the 90% days to give myself a built in break, I have all sorts of periodizational things going on in my plan, it confuses me sometimes, like I can't even follow my own spreadsheet sometimes, it's sad.

Stewart14 · 03-06-2009, 04:47 PM

March 6

Chest Supported Rows
90 x 8
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Chinups
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4
BW+10 x 4

Upright Rows
115 x 4
115 x 4
115 x 4
115 x 4
115 x 4

StuckInBako · 04-11-2009, 07:51 AM

What happened to this journal, two years into it and you stop posting on it a month ago. Keep this thing going, i hope no major life altering event has prevented you from doing so.

Stewart14 · 04-11-2009, 02:32 PM

Quote:

Originally Posted by StuckInBako

What happened to this journal, two years into it and you stop posting on it a month ago. Keep this thing going, i hope no major life altering event has prevented you from doing so.

Nah, I'm fine, I just started a new journal. I wasn't focusing on a 405 bench goal for a while, so I just abondoned this journal. My new one is here:

http://www.ironmagazineforums.com/on...k-journal.html (S14's "Taking A Break" Journal)

Stewart14 · 06-29-2009, 01:00 PM

June 29

Resurrecting the QUEST aka (my ADD has kicked in again)

Deadlifts
Warmups
330 x 4
330 x 4
330 x 4
330 x 4
330 x 4

Bench Press
Warmups
275 x 4
275 x 4
275 x 4
275 x 4
275 x 4

*I dunno, I alternate between wanting to look good and be big and my powerlifting needs, and I came back to this. It is scary how much actual one rep max strength I have lost since that meet I did in december, it's disgusting actually. My deadlift took the biggest hit, I would have to guess it's over 100 pounds less than in december

gtbmed · 06-29-2009, 02:47 PM

Going to use a Westside template again or something different?

Stewart14 · 06-29-2009, 03:03 PM

Quote:

Originally Posted by gtbmed

Going to use a Westside template again or something different?

Something different, I really haven't used Westside in a real long time now. I prefer to do things based on percentages of maxes so that I never really have to max out in training, I like to save the maxing out for an actual meet.

So probably something like this:
First session:80% 1RM 5x4
Second session:85% 1RM 4x3
third session:90% 1RM 3x2 (add my bench shirt and squat suit for this)
fourth session:95% 1RM 2x1 (with equipment again)
then add 5 pounds to 1RM estimate for bench and 10 lbs for squat and deads and start over again at 80%.

Basically that's it for this plan. No extra work except maybe some back work on the squat day for shoulder health. deads and bench on day 1, and squats and extra back stuff on day 2, alternate the days and keep going every other day.

simple right?

Triple Threat · 06-30-2009, 10:47 AM

Quote:

Originally Posted by Stewart14

I alternate between wanting to look good and be big and my powerlifting needs,

Yeah, you want to be like HeavyBomber.

Stewart14 · 07-01-2009, 11:57 AM

July 1

Happy NHL Free Agency Day

Squats
290 x 4
290 x 4
290 x 4
290 x 4
290 x 4

Bench Press
285 x 3
285 x 3
285 x 3
285 x 3

Chest Supported Rows (RI=60 sec)
140 x 3
140 x 3
140 x 3
140 x 3

Gonna go with a modified 5x5 scheme keeping the exercise scheme but obviously not doing a 5x5. Powerlifts will be based on %s and the accessories will be 4-10 sets of 3 reps adding a set each time and adding weight when I get to 10 sets starting light at 70% of max.

Stewart14 · 07-01-2009, 12:00 PM

Quote:

Originally Posted by Triple Threat

Yeah, you want to be like HeavyBomber.

i wouldn't mind that one bit (in a non gay type of way

)

Stewart14 · 07-03-2009, 12:03 PM

July 3

Bench Press
300 x 2
300 x 2
300 x 2

Seated OH Press
145 x 6
145 x 6
145 x 6

Pullups
BW x 6
BW x 6
BW x 6

2-Board Press
245 x 6
245 x 6
245 x 6

Chest Supported Rows
140 x 6
140 x 6
140 x 6

Stewart14 · 07-04-2009, 12:15 PM

July 4

Deadlifts
350 x 3
350 x 3
350 x 3
350 x 3

Hyperextensions
BW+55 x 6
BW+55 x 6
BW+55 x 6
BW+55 x 6

Decline Crunches
BW+40 x 6
BW+40 x 6
BW+40 x 6
BW+40 x 6

*I figure with my higher frequency plan for the powerlifts that since I will be doing the actual lifts so much I really don't need so called assistance stuff, nothing beats the real thing anyway right? Squats will be on Tuesday, and back to deads on Friday, so that's 6 days between the actual lifts, but 2 days between lower body days.

*Really felt like my form on the deads was top notch today, really got the pulling back and up thing down today, I think it made a difference on my low back as it feels pretty good right now. Bar went right up my shins and once I cleared my knees, went right into lockout. Good times.

02-26-2009, 12:29 PM	#1412
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Feb 26 Chest Supported Rows 90 x 8 140 x 5 190 x 1 190 x 1 190 x 1 190 x 1 190 x 1 190 x 1 Chinups +5 x 4 +5 x 4 +5 x 4 +5 x 4 +5 x 4 +5 x 4 +5 x 4 +5 x 4 http://futuretrainer.blogspot.com/ --My new blog!!

02-27-2009, 07:23 AM	#1413
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	What's up with the +5 on Chins........? I thought you were using 70 or more ? 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."

02-27-2009, 12:04 PM	#1415
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Feb 27 Bench Press 135 x 8 185 x 7 225 x 6 275 x 3 320 x 1 320 x 1 320 x 1 320 x 1 320 x 1 320 x 1 320 x 1 320 x 1 320 x 1 Seated OH Press 210 x 1 210 x 1 210 x 1 http://futuretrainer.blogspot.com/ --My new blog!!

03-01-2009, 12:21 PM	#1416
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	March 1 Squats 135 x 8 225 x 5 Add Belt 315 x 2 Add Inzer z-suit straps down 365 x 1 365 x 1 365 x 1 365 x 1 365 x 1 365 x 1 365 x 1 SLDL 315 x 4 315 x 4 315 x 4 315 x 4 315 x 4 315 x 4 315 x 4 http://futuretrainer.blogspot.com/ --My new blog!!

03-02-2009, 09:54 AM	#1417
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	March 2 Chest Supported Rows 90 x 8 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 150 x 4 Chinups BW+70 x 1 BW+70 x 1 BW+70 x 1 BW+70 x 1 BW+70 x 1 BW+70 x 1 BW+70 x 1 Cardio/GPP Shoveling a foot of snow today! http://futuretrainer.blogspot.com/ --My new blog!!

03-02-2009, 05:39 PM	#1418
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	How many inches did you get?

03-03-2009, 04:23 PM	#1419
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	March 3 Bench Press 135 x 8 225 x 5 275 x 1 325 x 1 325 x 1 325 x 1 325 x 1 325 x 1 325 x 1 325 x 1 Seated OH Press 155 x 4 155 x 4 155 x 4 155 x 4 155 x 4 155 x 4 155 x 4 *We'll see how my body holds up after this, no bench shirt today, this is sadly the heaviest I have gone raw since my meet in December. http://futuretrainer.blogspot.com/ --My new blog!!

03-03-2009, 06:14 PM	#1421
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Damn, how'd the shoveling go?

03-05-2009, 02:42 PM	#1427
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	March 5 Squats 135 x 8 225 x 5 285 x 4 285 x 4 285 x 4 285 x 4 285 x 4 285 x 4 285 x 4 Trap Bar Deadlifts 420 x 1 420 x 1 420 x 1 420 x 1 420 x 1 http://futuretrainer.blogspot.com/ --My new blog!!

03-05-2009, 03:38 PM	#1428
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	What are your rest intervals like when doing four reps sets like you did on the squats in comparison to the intervals between one rep maxes on the trap bar deads? Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

03-06-2009, 04:47 PM	#1430
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	March 6 Chest Supported Rows 90 x 8 155 x 4 155 x 4 155 x 4 155 x 4 155 x 4 Chinups BW+10 x 4 BW+10 x 4 BW+10 x 4 BW+10 x 4 BW+10 x 4 BW+10 x 4 BW+10 x 4 Upright Rows 115 x 4 115 x 4 115 x 4 115 x 4 115 x 4 http://futuretrainer.blogspot.com/ --My new blog!! Last edited by Stewart14 : 03-06-2009 at 05:29 PM. Reason: Added another exercise

04-11-2009, 07:51 AM	#1431
StuckInBako Registered User Join Date: Jul 2005 Location: Bakersfield CA Posts: 168	What happened to this journal, two years into it and you stop posting on it a month ago. Keep this thing going, i hope no major life altering event has prevented you from doing so.

06-29-2009, 01:00 PM	#1433
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	June 29 Resurrecting the QUEST aka (my ADD has kicked in again) Deadlifts Warmups 330 x 4 330 x 4 330 x 4 330 x 4 330 x 4 Bench Press Warmups 275 x 4 275 x 4 275 x 4 275 x 4 275 x 4 *I dunno, I alternate between wanting to look good and be big and my powerlifting needs, and I came back to this. It is scary how much actual one rep max strength I have lost since that meet I did in december, it's disgusting actually. My deadlift took the biggest hit, I would have to guess it's over 100 pounds less than in december http://futuretrainer.blogspot.com/ --My new blog!!

06-29-2009, 02:47 PM	#1434
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Going to use a Westside template again or something different? gtbmed's strength journal

07-01-2009, 11:57 AM	#1437
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	July 1 Happy NHL Free Agency Day Squats 290 x 4 290 x 4 290 x 4 290 x 4 290 x 4 Bench Press 285 x 3 285 x 3 285 x 3 285 x 3 Chest Supported Rows (RI=60 sec) 140 x 3 140 x 3 140 x 3 140 x 3 Gonna go with a modified 5x5 scheme keeping the exercise scheme but obviously not doing a 5x5. Powerlifts will be based on %s and the accessories will be 4-10 sets of 3 reps adding a set each time and adding weight when I get to 10 sets starting light at 70% of max. http://futuretrainer.blogspot.com/ --My new blog!!

07-03-2009, 12:03 PM	#1439
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	July 3 Bench Press 300 x 2 300 x 2 300 x 2 Seated OH Press 145 x 6 145 x 6 145 x 6 Pullups BW x 6 BW x 6 BW x 6 2-Board Press 245 x 6 245 x 6 245 x 6 Chest Supported Rows 140 x 6 140 x 6 140 x 6 http://futuretrainer.blogspot.com/ --My new blog!! Last edited by Stewart14 : 07-03-2009 at 12:32 PM.

07-04-2009, 12:15 PM	#1440
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	July 4 Deadlifts 350 x 3 350 x 3 350 x 3 350 x 3 Hyperextensions BW+55 x 6 BW+55 x 6 BW+55 x 6 BW+55 x 6 Decline Crunches BW+40 x 6 BW+40 x 6 BW+40 x 6 BW+40 x 6 I figure with my higher frequency plan for the powerlifts that since I will be doing the actual lifts so much I really don't need so called assistance stuff, nothing beats the real thing anyway right? Squats will be on Tuesday, and back to deads on Friday, so that's 6 days between the actual lifts, but 2 days between lower body days. Really felt like my form on the deads was top notch today, really got the pulling back and up thing down today, I think it made a difference on my low back as it feels pretty good right now. Bar went right up my shins and once I cleared my knees, went right into lockout. Good times. http://futuretrainer.blogspot.com/ --My new blog!!

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode