My Quest for 405

Burner02 · 08-30-2009, 10:37 PM

Quote:

Originally Posted by Stewart14

What is this cardio you speak of??

figured...you'd get enough 'cardio' by chasing the boys thru the house...between sets.....

Stewart14 · 08-31-2009, 04:38 PM

Aug 31

Cardio Complexes

Weight 60lbs
Rest Interval 90 sec

Sumo Deads
Bent Over Rows
Cleans
Front Squats
Push Press
Upright Rows
Back Squats

6 reps first set, 5 reps second, 4 reps third, etc, down to 1 rep

Original workout calls for romanian deads and gm's as well, but I left them out to protect my back a bit.

Stewart14 · 08-31-2009, 04:43 PM

Quote:

Originally Posted by Burner02

figured...you'd get enough 'cardio' by chasing the boys thru the house...between sets.....

you're not too far off...you should see the messed up workouts I have to perform in my house, I should film it one day, it would make for a nice reality series....

Triple Threat · 08-31-2009, 06:56 PM

So did you get all 6 sets in for the complexes? I noticed that you added upright rows.

I find that the light weight doesn't really impact the lower back at all, so RDLs and GMs aren't a problem for me.

Stewart14 · 08-31-2009, 07:17 PM

Quote:

Originally Posted by Triple Threat

So did you get all 6 sets in for the complexes? I noticed that you added upright rows.

I find that the light weight doesn't really impact the lower back at all, so RDLs and GMs aren't a problem for me.

yeah, I got all 6 rounds, it was actually fairly easy for me, and you know how deconditioned I am, so maybe I need to up the weight a bit next time. Maybe it was easy since I only did 7 exercises instead of 8?

I am going to put those two exercises back in eventually, I just want to give my back a break from that pain I got the other day....it still feels a bit funky now, so I thought good mornings with any weight might not be the best idea for now.

Burner02 · 09-01-2009, 02:06 AM

Quote:

Originally Posted by Stewart14

you're not too far off...you should see the messed up workouts I have to perform in my house, I should film it one day, it would make for a nice reality series....

I can imagine:

yellowmoomba · 09-01-2009, 05:38 AM

I had to double check who's journal I was in when I saw "Cardio Complexes" ..... LOL

It's fun to crack on you about cardio buddy .. haha I'm sure you could do at least 100 - 125 lbs for that workout.

Stewart14 · 09-01-2009, 09:10 AM

Quote:

Originally Posted by yellowmoomba

I had to double check who's journal I was in when I saw "Cardio Complexes" ..... LOL

It's fun to crack on you about cardio buddy .. haha I'm sure you could do at least 100 - 125 lbs for that workout.

no doubt about that 100-125, the thing is you don't want it to negatively affect your "real" weight workouts, so you can't go too nuts with the weights. I was thinking about tinkering with the rest intervals, maybe drop 5 seconds each time with a constant weight, it's still progress, and it won't kill my muscles.

Stewart14 · 09-01-2009, 10:50 AM

Sept 1

PUSH

All RIs=90 sec

Bench Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Standing OH Press
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

*Thanks to TT for the volume idea...lots of nagging little pains creeping up on me, so I thought it would be in my best interests to go a bit lighter and add some more volume to make up for the lack of heavy weights. I always seem to come back to advanced german volume training, since I remember doing it a couple years ago and feeling pretty huge on it

Triple Threat · 09-01-2009, 10:58 AM

Quote:

Originally Posted by Stewart14

I am going to put those two exercises back in eventually, I just want to give my back a break from that pain I got the other day....it still feels a bit funky now, so I thought good mornings with any weight might not be the best idea for now.

You could always start with putting in just one of them, whichever is easier for you.

Stewart14 · 09-02-2009, 03:50 PM

Sept 2

PULL

All RIs=90 sec

Chest Supported Rows
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Chinups
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 4
BW+25 x 4

Archangel · 09-02-2009, 09:44 PM

OMG, the Volume is INSANE!!! Hows it goin my Friend!!!

Triple Threat · 09-03-2009, 11:14 AM

High volume is taking over the world. Run, Arch, run!

**Gazhole** · 09-03-2009, 11:17 AM

10x5 is awesome! Looking good, man

Triple Threat · 09-03-2009, 11:25 AM

Quote:

Originally Posted by Stewart14

yeah, I got all 6 rounds, it was actually fairly easy for me,

Do you think that you got anything out of the 1 and 2 rep sets? I finally made it to 2, but didn't think I was getting from it. I could have done the singles, but didn't think it was worth it.

yellowmoomba · 09-03-2009, 01:57 PM

Quote:

Originally Posted by Stewart14

no doubt about that 100-125, the thing is you don't want it to negatively affect your "real" weight workouts, so you can't go too nuts with the weights. I was thinking about tinkering with the rest intervals, maybe drop 5 seconds each time with a constant weight, it's still progress, and it won't kill my muscles.

Good idea. Once you get to 20 sec RIs you might puke

Stewart14 · 09-03-2009, 03:29 PM

Quote:

Originally Posted by Triple Threat

Do you think that you got anything out of the 1 and 2 rep sets? I finally made it to 2, but didn't think I was getting from it. I could have done the singles, but didn't think it was worth it.

you are right, the 2 and 1 rep sets were kind of pointless. I am actually about to test out a new idea....i am gonna go 4 or 5 rounds of 6 reps with the 90 seconds of rest. I'll tell you about it in about 15 minutes,,,

Stewart14 · 09-03-2009, 03:29 PM

Quote:

Originally Posted by Gazhole

10x5 is awesome! Looking good, man

well since I was hyping it up to you in that other thread, I got myself psyched up to do it again too, so here it is

Stewart14 · 09-03-2009, 03:30 PM

Quote:

Originally Posted by Archangel

OMG, the Volume is INSANE!!! Hows it goin my Friend!!!

Be very afraid of the volume Archie....be VERY afraid....

Stewart14 · 09-03-2009, 04:11 PM

Sept 3

Cardio Complex

Sumo Deads
Rows
Cleans
Front Squats
Push Press
Back Squats
Upright Rows

60lbs x 4 sets x 6 reps each exercise

*yep...keeping the 6 reps on each set is a lot harder.

Triple Threat · 09-03-2009, 08:14 PM

That certainly makes sense. I wonder if that's better than bumping the weight.

Stewart14 · 09-04-2009, 12:00 PM

Sept 4

LEGS

RIs=90 sec

Plate Loaded Squats
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5

Sumo Stance Stiff Leg Deads
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

*well, that sucked. Semi rehab workout for my low back. Boring as all hell. not feeling all the volume anymore either, what else is new

yellowmoomba · 09-04-2009, 03:03 PM

Rehab is never fun....Jack Daniels always helps me get over it

Stewart14 · 09-05-2009, 11:41 AM

Sept 5

Repetition Bench Press
205 x 16
205 x 14
205 x 11

Plate Loaded Lat Pulldown/Rear Laterals Superset
140 x 10/40 x 8
140 x 8/40 x 8
140 x 8/40 x 8

Side Laterals
30 x 8
30 x 8
30 x 8

Plate Loaded Pushdowns/Incline DB Curl Superset
70 x 8/40 x 8
70 x 8/40 x 8
70 x 8/40 x 8
70 x 8

Captains of Crush Gripper #1
15
15
15

Stewart14 · 09-06-2009, 11:33 AM

Sept 6

Max Effort Lower

Box Squats to parallel
Bar x 10
135 x 5
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1

Walking Lunges
50s x 16 steps
50s x 16 steps
50s x 16 steps

Dual DB Swings
30s x 10
30s x 10
30s x 10

Ab Circuit
V-ups x 10
Toe touches x 10
Hip Thrusts x 10
2 times

*Ok, box squats are pretty good for people with low back issues. Worked up to the 315 and my back felt pretty much fine, I felt the lift totally in my legs and hips and not in my back at all. The 315 is pretty weak, but it was a good day for me considering A. The condition of my back, and B. I hadn't done box squats in a while, I forgot how much different they were than regular squats.

*The ab circuit was pretty brutal, I felt like my spleen was busting out of my gut at the end

rks1969 · 09-06-2009, 09:34 PM

Haven't checked in for a while. Just wondering if you've ever actually made the 405 bench press.

Burner02 · 09-07-2009, 12:31 AM

ho-lee-crap, amigo0
looking strong in here. Looks like everybody is doing the box squats. You like them?

Triple Threat · 09-08-2009, 11:08 AM

Quote:

Originally Posted by Stewart14

Ok, box squats are pretty good for people with low back issues. Worked up to the 315 and my back felt pretty much fine, I felt the lift totally in my legs and hips and not in my back at all.

I sure hope that's the way it's supposed to be, since that's how they feel to me also.

Stewart14 · 09-08-2009, 12:01 PM

Sept 8

MAX EFFORT UPPER

Bench Press
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1
335 x 1
345 x 1

Incline Bench Press
225 x 10
225 x 10

Chest Supported Rows
160 x 6
160 x 6
160 x 6

DeFranco DB "Power Cleans"
30s x 6
20s x 10

Tricep Pushdowns
70 x 10
70 x 10

DB Curls
50s x 8
50s x 8

*What a messed up workout. Nothing like sucking down a stim drink prior to working out, only to have to stop 15 minutes in to feed your 4 month old daughter. Do you know what you feel like when you have to stop for 20 minutes all hopped up on caffeine and what not? Needless to say, upon resuming the workout, the rest just sucked, I didn't do half the stuff I wanted to do, but I guess I need to get used to this, this is life with 2 small kids for me for now

Stewart14 · 09-08-2009, 01:14 PM

Burner and TT...

yes I like the box squats. unfortunately for me, they seem like a completely different movement pattern than regular squats, so I really don't know how I am going to get the carryover, but maybe if I keep doing them, I will get the form down better and maybe, just maybe doing it the right way on the box will help me do it the right way free squatting.

I know I have squat issues, I got up to that 385 in the meet, but I know my form sucks. On the box, my glutes were and still are sore as hell from Sunday, which means I finally activated my glutes doing something, which is good for me, since they are never sore when I free squat, it's always either my hips, quads, or lower back.

08-31-2009, 04:38 PM	#1562
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Aug 31 Cardio Complexes Weight 60lbs Rest Interval 90 sec Sumo Deads Bent Over Rows Cleans Front Squats Push Press Upright Rows Back Squats 6 reps first set, 5 reps second, 4 reps third, etc, down to 1 rep Original workout calls for romanian deads and gm's as well, but I left them out to protect my back a bit. http://futuretrainer.blogspot.com/ --My new blog!!

09-01-2009, 05:38 AM	#1567
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I had to double check who's journal I was in when I saw "Cardio Complexes" ..... LOL It's fun to crack on you about cardio buddy .. haha I'm sure you could do at least 100 - 125 lbs for that workout. 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."

09-01-2009, 10:50 AM	#1569
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Sept 1 PUSH All RIs=90 sec Bench Press 245 x 5 245 x 5 245 x 5 245 x 5 245 x 5 245 x 5 245 x 5 245 x 5 245 x 5 245 x 5 Standing OH Press 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 *Thanks to TT for the volume idea...lots of nagging little pains creeping up on me, so I thought it would be in my best interests to go a bit lighter and add some more volume to make up for the lack of heavy weights. I always seem to come back to advanced german volume training, since I remember doing it a couple years ago and feeling pretty huge on it http://futuretrainer.blogspot.com/ --My new blog!!

09-02-2009, 03:50 PM	#1571
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Sept 2 PULL All RIs=90 sec Chest Supported Rows 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 140 x 5 Chinups BW+25 x 5 BW+25 x 5 BW+25 x 5 BW+25 x 5 BW+25 x 5 BW+25 x 5 BW+25 x 5 BW+25 x 5 BW+25 x 4 BW+25 x 4 http://futuretrainer.blogspot.com/ --My new blog!!

09-02-2009, 09:44 PM	#1572
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	OMG, the Volume is INSANE!!! Hows it goin my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

08-31-2009, 06:56 PM	#1564
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	So did you get all 6 sets in for the complexes? I noticed that you added upright rows. I find that the light weight doesn't really impact the lower back at all, so RDLs and GMs aren't a problem for me.

09-03-2009, 11:14 AM	#1573
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	High volume is taking over the world. Run, Arch, run!

09-03-2009, 11:17 AM	#1574
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,002 Photos: 19	10x5 is awesome! Looking good, man http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

09-03-2009, 04:11 PM	#1580
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Sept 3 Cardio Complex Sumo Deads Rows Cleans Front Squats Push Press Back Squats Upright Rows 60lbs x 4 sets x 6 reps each exercise *yep...keeping the 6 reps on each set is a lot harder. http://futuretrainer.blogspot.com/ --My new blog!!

09-03-2009, 08:14 PM	#1581
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	That certainly makes sense. I wonder if that's better than bumping the weight.

09-04-2009, 12:00 PM	#1582
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Sept 4 LEGS RIs=90 sec Plate Loaded Squats 270 x 5 270 x 5 270 x 5 270 x 5 270 x 5 270 x 5 270 x 5 270 x 5 Sumo Stance Stiff Leg Deads 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 *well, that sucked. Semi rehab workout for my low back. Boring as all hell. not feeling all the volume anymore either, what else is new http://futuretrainer.blogspot.com/ --My new blog!!

09-04-2009, 03:03 PM	#1583
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Rehab is never fun....Jack Daniels always helps me get over it 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."

09-05-2009, 11:41 AM	#1584
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Sept 5 Repetition Bench Press 205 x 16 205 x 14 205 x 11 Plate Loaded Lat Pulldown/Rear Laterals Superset 140 x 10/40 x 8 140 x 8/40 x 8 140 x 8/40 x 8 Side Laterals 30 x 8 30 x 8 30 x 8 Plate Loaded Pushdowns/Incline DB Curl Superset 70 x 8/40 x 8 70 x 8/40 x 8 70 x 8/40 x 8 70 x 8 Captains of Crush Gripper #1 15 15 15 http://futuretrainer.blogspot.com/ --My new blog!!

09-06-2009, 11:33 AM	#1585
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Sept 6 Max Effort Lower Box Squats to parallel Bar x 10 135 x 5 185 x 3 225 x 3 275 x 1 295 x 1 315 x 1 Walking Lunges 50s x 16 steps 50s x 16 steps 50s x 16 steps Dual DB Swings 30s x 10 30s x 10 30s x 10 Ab Circuit V-ups x 10 Toe touches x 10 Hip Thrusts x 10 2 times Ok, box squats are pretty good for people with low back issues. Worked up to the 315 and my back felt pretty much fine, I felt the lift totally in my legs and hips and not in my back at all. The 315 is pretty weak, but it was a good day for me considering A. The condition of my back, and B. I hadn't done box squats in a while, I forgot how much different they were than regular squats. The ab circuit was pretty brutal, I felt like my spleen was busting out of my gut at the end http://futuretrainer.blogspot.com/ --My new blog!!

09-06-2009, 09:34 PM	#1586
rks1969 KUTTIN'UP Join Date: Dec 2001 Location: Lexington,North Carolina Posts: 236	Haven't checked in for a while. Just wondering if you've ever actually made the 405 bench press. YOU CAN SPEND YOUR TIME ANY WAY YOU WANT ,BUT YOU CAN SPEND IT ONLY ONCE. MAKE IT WORTH IT!!!!!!

09-07-2009, 12:31 AM	#1587
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	ho-lee-crap, amigo0 looking strong in here. Looks like everybody is doing the box squats. You like them? 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

09-08-2009, 12:01 PM	#1589
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Sept 8 MAX EFFORT UPPER Bench Press 135 x 8 185 x 5 225 x 3 275 x 1 315 x 1 335 x 1 345 x 1 Incline Bench Press 225 x 10 225 x 10 Chest Supported Rows 160 x 6 160 x 6 160 x 6 DeFranco DB "Power Cleans" 30s x 6 20s x 10 Tricep Pushdowns 70 x 10 70 x 10 DB Curls 50s x 8 50s x 8 What a messed up workout. Nothing like sucking down a stim drink prior to working out, only to have to stop 15 minutes in to feed your 4 month old daughter. Do you know what you feel like when you have to stop for 20 minutes all hopped up on caffeine and what not? Needless to say, upon resuming the workout, the rest just sucked, I didn't do half the stuff I wanted to do, but I guess I need to get used to this, this is life with 2 small kids for me for now http://futuretrainer.blogspot.com/ --My new blog!! Last edited by Stewart14 : 09-08-2009 at 12:18 PM.*

09-08-2009, 01:14 PM	#1590
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Burner and TT... yes I like the box squats. unfortunately for me, they seem like a completely different movement pattern than regular squats, so I really don't know how I am going to get the carryover, but maybe if I keep doing them, I will get the form down better and maybe, just maybe doing it the right way on the box will help me do it the right way free squatting. I know I have squat issues, I got up to that 385 in the meet, but I know my form sucks. On the box, my glutes were and still are sore as hell from Sunday, which means I finally activated my glutes doing something, which is good for me, since they are never sore when I free squat, it's always either my hips, quads, or lower back. http://futuretrainer.blogspot.com/ --My new blog!!

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