My Quest for 405

Stewart14 · 08-21-2009, 04:33 PM

Aug 21

Bench Press
135 x 8
225 x 5
315 x 1
330 x 1
330 x 1
330 x 1
330 x 1

Neutral Grip Pulldowns
130 x 8
130 x 8
130 x 8

Standing OH Press
140 x 8
140 x 8

Reverse Flies
45 x 8
45 x 8

Hammer Curls
42.5 x 8
42.5 x 8

Close Grip Bench
225 x 8
225 x 8

*Wendler's program is nice, but is real slow progression, I knew that going in, but it's pretty slow, probably real good for someone with patience which is not me. The thing is, I benched 280 x 8 last time, which estimates to around a 350 1RM, however, when I went for the first 330 rep, it was really damn slow and heavy...proof that you need to train heavy singles to get a good max, that repping out is real nice and a great test of strength, but for competition purposes, you really need to go heavy, so I think I'm gonna go back to my prilepin table based % routine for the powerlifts:
80% of max 4x4
85% of max 4x3
90% of max 4x2
95% of max 4x1
cycle through and add 5 or 10 pounds to max and repeat. accessories will stay on the same scheme for bench day, i might try to do squats and deads, gulp, on the same day, so accessories on that day might be tough

Double D · 08-21-2009, 04:40 PM

You are just like me, I love to do alot of high rep stuff, but it doesnt equal a big bench and that in turn does not make me happy!

Stewart14 · 08-23-2009, 11:13 AM

Aug 23

Deadlifts
225 x 5
315 x 3
407.5 x 2
407.5 x 2
407.5 x 2
407.5 x 2

Neutral Grip Pulldowns
135 x 6
135 x 6
135 x 6

Reverse Flies
47.5 x 6
47.5 x 6
47.5 x 6

Hammer Curls
45 x 6
45 x 6

*Ok, I have no equipment at home to do really any leg exercises that don't involve my lower back at least a little bit, and I really want to save my back for the squats and deadlifts, so I am gonna not do anything else for legs and hit the back stuff on the lower days so I can just hit pushing stuff on the bench press days.

Now is the time I really wish I had a leg extension and a leg curl machine

Double D · 08-24-2009, 08:53 AM

You could throw in some step ups, bulgarian squats, lunges, squat jumps, etc.........

yellowmoomba · 08-24-2009, 09:28 AM

How about Front Squats

Stewart14 · 08-24-2009, 04:27 PM

Aug 24

Squats
245 x 6
245 x 6
245 x 6

Decline Bench Press
250 x 6
250 x 6
250 x 6

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

Hammer Curls
45 x 6
45 x 6
45 x 6

*I got a little discouraged from the heavy weight stuff yesterday, I am not looking forward to it again, so that was a signal in my mind that it was time to let up. Time to go for a little Akira inspired KISS workout. 3 sets, 6 reps first workout, up to 8 reps third workout, then increase the weight and go back to 6. Alternate squats, presses, rows, and curls with stiff leg deads, chins, dips, and overhead presses, every other day, etc, etc.

*Give it a week till you see something new up in here

*by the way, the new Creed song "Overcome" is fucking awesome!!

Double D · 08-24-2009, 06:18 PM

I am not familar with KISS.

Stewart14 · 08-24-2009, 07:09 PM

Quote:

Originally Posted by Malley

I am not familar with KISS.

Keep It Simple Stupid

Double D · 08-24-2009, 07:45 PM

awwww......

Triple Threat · 08-26-2009, 11:49 AM

Quote:

Originally Posted by Stewart14

*Give it a week till you see something new up in here

You're welcome to join me in my high volume endeavor.

Stewart14 · 08-26-2009, 11:55 AM

Aug 26

FULLBODY

Squats
245 x 12

Standing OH Press
145 x 10

Chinups
BW+25 x 10

Dips
BW+100 x 10

Hammer Curls
45 x 10

Trap Bar Shrugs
230 x 12

SLDL
225 x 10

*Well that was certainly much easier on paper than in practice...holy shit it killed me. Plus, running around my house to 3 different areas to perform some of the exercises didn't help either....I've got most of the stuff in the basement, but I do my OH presses in my den, and my chinups in the bedroom....pain in the ass low ceilings

Triple Threat · 08-26-2009, 12:09 PM

For a minute there, I thought I had wandered into YM's journal.

Stewart14 · 08-26-2009, 01:03 PM

Quote:

Originally Posted by Triple Threat

For a minute there, I thought I had wandered into YM's journal.

well, you know you're really still in my journal when you see the big pile of puke on the floor after performing one set of each exercise for 10+ reps....

no puke in YM's journal

Triple Threat · 08-27-2009, 10:53 AM

What kind of RIs did you use on that fullbody workout?

Stewart14 · 08-27-2009, 01:55 PM

Quote:

Originally Posted by Triple Threat

What kind of RIs did you use on that fullbody workout?

2 min, sometimes more, sometimes less, I don't really care for low rest intervals, cuts my strength down and I don't like that. If I want to exercise my heart, I'll do cardio, you know?

But I'd have to guess that given my situation of being a low rep guy most of the time, that doing the higher reps has some kind of cardio benefit for me.

yellowmoomba · 08-27-2009, 08:33 PM

Nice looking workout minus the puke

Burner02 · 08-28-2009, 04:16 AM

Quote:

Originally Posted by Stewart14

Dips
BW+100 x 10

WOW....did nobody else catch this?

yellowmoomba · 08-28-2009, 10:44 AM

Quote:

Originally Posted by Burner02

WOW....did nobody else catch this?

I saw it .............

.......that's nothing new in here. S14 is a monster on Dips

Stewart14 · 08-28-2009, 12:19 PM

Aug 28

FULLBODY

Squats
245 x 13
Fuck this, gonna go to 10 next time like the rest of the exercises

Standing OH Press
150 x 10
That went well

Chinups
BW+30 x 10
These felt strong

Dips
BW+105 x 10
Eh, typical

Hammer Curls
47.5 x 10
Curls, whatever

Trap Bar Deadlifts
320 x 10
Might have been a little too much at the end here, my back is killing me right now.

*Sweated my ass off with this seemingly easy workout. Definitely is a silent asskicker, shit sneaks up on you by rep 7, and then it's just a gut check to get to the end.

yellowmoomba · 08-28-2009, 02:33 PM

I like the new program (I know that is shocking

)

Double D · 08-28-2009, 04:57 PM

Hows the cardio?

Stewart14 · 08-28-2009, 05:57 PM

Quote:

Originally Posted by Malley

Hows the cardio?

What is this cardio you speak of??

Stewart14 · 08-29-2009, 12:36 PM

Aug 29

Bench Press
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Standing OH Press
170 x 5

Tricep Pushdowns
3 sets of 8

*OK, really liked the full body workout, however, I really screwed my back up yesterday and it is hurting like a bitch today, so I think it might be in my best interests to lay off the lower body stuff, and I plan to take it down to one day per week, with 2 push and pull days around it. Gonna set it up like a pseudo 5x5 plan, with one volume day and one 5rm day. So next push day will be 1x5 bench and 5x5 oh press. Rows and chins on the pull day, plus curls. Lower body day will just be volume for now on probably the squat and maybe glute ham raises. Need to stay away from all types of deads for a while to let my back get better.

Triple Threat · 08-29-2009, 12:50 PM

Quote:

Originally Posted by Stewart14

I really screwed my back up yesterday and it is hurting like a bitch today,

I'm guessing it was the 10 rep set of DLs that you did last in that killer workout.

Rest is your friend at this point, as well as some pain reliever.

Stewart14 · 08-29-2009, 02:54 PM

Quote:

Originally Posted by Triple Threat

I'm guessing it was the 10 rep set of DLs that you did last in that killer workout.

Rest is your friend at this point, as well as some pain reliever.

most definitely was probably the icing on the cake, also remember a week ago I did 4 regular deadlift singles at 405, then squatted 3 times this past week, and finished off with the trap bar deads, yep I'm sure that's the rundown on why it hurts. I really have no idea what the hell I was thinking, lol....I think I totally underestimated the trap bar deads at the end, thinking they were going to be easy since they were just "easy trap bar deads".

Lots of rest in my future. Like I said, I'm gonna go with one lower body day for a few weeks and see if that helps, starting with just squats, and then hopefully after a couple weeks get back into some form of deadlift again, we'll see....

Burner02 · 08-29-2009, 10:44 PM

Hope the pain subsides, quick amigo. Nice lifts.

yellowmoomba · 08-30-2009, 06:19 AM

Rest, Ibu and Hot tub works for me !!!

Stewart14 · 08-30-2009, 10:12 AM

Aug 30

Chest Supported Rows
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5

Chinups
BW+50 x 5

Trap Bar Shrugs
300 x 5
300 x 5
300 x 5
300 x 5
300 x 5

AKIRA · 08-30-2009, 05:36 PM

Quote:

Originally Posted by Stewart14

Aug 26

FULLBODY

Squats
245 x 12

Standing OH Press
145 x 10

Chinups
BW+25 x 10

Dips
BW+100 x 10

Hammer Curls
45 x 10

Trap Bar Shrugs
230 x 12

SLDL
225 x 10

*Well that was certainly much easier on paper than in practice...holy shit it killed me. Plus, running around my house to 3 different areas to perform some of the exercises didn't help either....I've got most of the stuff in the basement, but I do my OH presses in my den, and my chinups in the bedroom....pain in the ass low ceilings

For one reason and another, I thought this was funny.

Double D · 08-30-2009, 07:12 PM

Just take an entire week off. You should come back stronger and motivated.

08-21-2009, 04:33 PM	#1531
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Aug 21 Bench Press 135 x 8 225 x 5 315 x 1 330 x 1 330 x 1 330 x 1 330 x 1 Neutral Grip Pulldowns 130 x 8 130 x 8 130 x 8 Standing OH Press 140 x 8 140 x 8 Reverse Flies 45 x 8 45 x 8 Hammer Curls 42.5 x 8 42.5 x 8 Close Grip Bench 225 x 8 225 x 8 *Wendler's program is nice, but is real slow progression, I knew that going in, but it's pretty slow, probably real good for someone with patience which is not me. The thing is, I benched 280 x 8 last time, which estimates to around a 350 1RM, however, when I went for the first 330 rep, it was really damn slow and heavy...proof that you need to train heavy singles to get a good max, that repping out is real nice and a great test of strength, but for competition purposes, you really need to go heavy, so I think I'm gonna go back to my prilepin table based % routine for the powerlifts: 80% of max 4x4 85% of max 4x3 90% of max 4x2 95% of max 4x1 cycle through and add 5 or 10 pounds to max and repeat. accessories will stay on the same scheme for bench day, i might try to do squats and deads, gulp, on the same day, so accessories on that day might be tough http://futuretrainer.blogspot.com/ --My new blog!!

08-23-2009, 11:13 AM	#1533
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Aug 23 Deadlifts 225 x 5 315 x 3 407.5 x 2 407.5 x 2 407.5 x 2 407.5 x 2 Neutral Grip Pulldowns 135 x 6 135 x 6 135 x 6 Reverse Flies 47.5 x 6 47.5 x 6 47.5 x 6 Hammer Curls 45 x 6 45 x 6 *Ok, I have no equipment at home to do really any leg exercises that don't involve my lower back at least a little bit, and I really want to save my back for the squats and deadlifts, so I am gonna not do anything else for legs and hit the back stuff on the lower days so I can just hit pushing stuff on the bench press days. Now is the time I really wish I had a leg extension and a leg curl machine http://futuretrainer.blogspot.com/ --My new blog!!

08-24-2009, 09:28 AM	#1535
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	How about Front Squats 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."

08-24-2009, 04:27 PM	#1536
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Aug 24 Squats 245 x 6 245 x 6 245 x 6 Decline Bench Press 250 x 6 250 x 6 250 x 6 Chest Supported Rows 140 x 6 140 x 6 140 x 6 Hammer Curls 45 x 6 45 x 6 45 x 6 I got a little discouraged from the heavy weight stuff yesterday, I am not looking forward to it again, so that was a signal in my mind that it was time to let up. Time to go for a little Akira inspired KISS workout. 3 sets, 6 reps first workout, up to 8 reps third workout, then increase the weight and go back to 6. Alternate squats, presses, rows, and curls with stiff leg deads, chins, dips, and overhead presses, every other day, etc, etc. Give it a week till you see something new up in here *by the way, the new Creed song "Overcome" is fucking awesome!! http://futuretrainer.blogspot.com/ --My new blog!!

08-26-2009, 11:55 AM	#1541
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Aug 26 FULLBODY Squats 245 x 12 Standing OH Press 145 x 10 Chinups BW+25 x 10 Dips BW+100 x 10 Hammer Curls 45 x 10 Trap Bar Shrugs 230 x 12 SLDL 225 x 10 *Well that was certainly much easier on paper than in practice...holy shit it killed me. Plus, running around my house to 3 different areas to perform some of the exercises didn't help either....I've got most of the stuff in the basement, but I do my OH presses in my den, and my chinups in the bedroom....pain in the ass low ceilings http://futuretrainer.blogspot.com/ --My new blog!!

08-21-2009, 04:40 PM	#1532
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	You are just like me, I love to do alot of high rep stuff, but it doesnt equal a big bench and that in turn does not make me happy!

08-24-2009, 08:53 AM	#1534
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	You could throw in some step ups, bulgarian squats, lunges, squat jumps, etc.........

08-24-2009, 06:18 PM	#1537
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	I am not familar with KISS.

08-24-2009, 07:45 PM	#1539
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	awwww......

08-26-2009, 12:09 PM	#1542
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	For a minute there, I thought I had wandered into YM's journal.

08-27-2009, 10:53 AM	#1544
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	What kind of RIs did you use on that fullbody workout?

08-27-2009, 08:33 PM	#1546
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Nice looking workout minus the puke 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."

08-28-2009, 12:19 PM	#1549
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Aug 28 FULLBODY Squats 245 x 13 Fuck this, gonna go to 10 next time like the rest of the exercises Standing OH Press 150 x 10 That went well Chinups BW+30 x 10 These felt strong Dips BW+105 x 10 Eh, typical Hammer Curls 47.5 x 10 Curls, whatever Trap Bar Deadlifts 320 x 10 Might have been a little too much at the end here, my back is killing me right now. *Sweated my ass off with this seemingly easy workout. Definitely is a silent asskicker, shit sneaks up on you by rep 7, and then it's just a gut check to get to the end. http://futuretrainer.blogspot.com/ --My new blog!!

08-28-2009, 02:33 PM	#1550
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I like the new program (I know that is shocking ) 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."

08-28-2009, 04:57 PM	#1551
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Hows the cardio?

08-29-2009, 12:36 PM	#1553
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Aug 29 Bench Press 275 x 5 275 x 5 275 x 5 275 x 5 275 x 5 Standing OH Press 170 x 5 Tricep Pushdowns 3 sets of 8 *OK, really liked the full body workout, however, I really screwed my back up yesterday and it is hurting like a bitch today, so I think it might be in my best interests to lay off the lower body stuff, and I plan to take it down to one day per week, with 2 push and pull days around it. Gonna set it up like a pseudo 5x5 plan, with one volume day and one 5rm day. So next push day will be 1x5 bench and 5x5 oh press. Rows and chins on the pull day, plus curls. Lower body day will just be volume for now on probably the squat and maybe glute ham raises. Need to stay away from all types of deads for a while to let my back get better. http://futuretrainer.blogspot.com/ --My new blog!!

08-29-2009, 10:44 PM	#1556
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,642	Hope the pain subsides, quick amigo. Nice lifts. 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

08-30-2009, 06:19 AM	#1557
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Rest, Ibu and Hot tub works for me !!! 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."

08-30-2009, 10:12 AM	#1558
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,606 Photos: 2	Aug 30 Chest Supported Rows 160 x 5 160 x 5 160 x 5 160 x 5 160 x 5 Chinups BW+50 x 5 Trap Bar Shrugs 300 x 5 300 x 5 300 x 5 300 x 5 300 x 5 http://futuretrainer.blogspot.com/ --My new blog!!

08-30-2009, 07:12 PM	#1560
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Just take an entire week off. You should come back stronger and motivated.

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