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The Cycle Back to 245lbs and 500lb bench

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  1. #16
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    Killer chest session yesterday excited for some back action today

    My buddy and mentor Chris Duffin

    Sumo DL adding dragging resistance as well as it pulling the bar forward making lockout hard. 665 on bar and 80lb in chain

    Ill be doing this today with significantly less on the bar






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    Back

    Never made it to the gym i wanted to go to- Had to settle for Equinox type gym zzzzzzz

    If one of those trainers asks me not to slam the weights again !!!!! For fucks sake its a gym not a country club, i asked him if he had "ever heard or working to failure ?" No bands no chains zzzz

    strength gains were in line with yesterdays chest session however dumbbells were limited to 110 lbs - Gave up on 1 Arm rows at 20 reps

    Pinned a couple of 45 lbs to the cable row machine for some heavy rows

    Finally got down in the Power Rack and struggling to get the bar off the ground - Need to get some video and take a look, definitely need to take a close look at my technique because the power was there

    Overall decent WO got some good volume in after finessing my WO - Diet is on point must be making some decent gains

    Shoulders and bis tom

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    Didn't log today - threw in a few different exercises but bottom line more weight more reps - Really looking forward to next bench session


    8 years ago Chris Duffin former World Champion and world record holder wrote this plan for me which i logged at Iron Mags - Not ready to enact this plan yet and in all reality will be some time next year - We shall see, Im making great progress and shoulder is holding up - Muscle memory is king



    The Road to 500

    THE PLAN

    Wk 1
    WEIGHTS DAY EXERCISE NOTE SETS REPS
    Max Effor Bench
    Start with high reps with bar and 135 then sets of 2 every 30-50lbs. -minimal/no warmup all excercises after this. 6 2 355
    Lockouts off Pins (5-6" range motion)
    Hold for 5 seconds at lockout for each rep. If this is super easy or super hard adjust the lockout height but stay with same height every week once set. Rough starting weight given - will increase 20-30lbs each week. 3 5 455
    DB Military Press I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Skull Crushers 3 8-12
    Speed/Rep Bench 3 sets to failure with 90 sec rest between sets. Done explosivly as possible 3 max 225
    Overhead tricep Ext Cable or Band...I prefer a band hooked to the top of a rack. 4 25
    light but get some good blood flow/pump
    Face Pulls 4 8-12
    Max Effor Bench
    Start with high reps with bar and 135 then sets of 3 every 30-50lbs. -minimal/no warmup all excercises after this. 6 3 355
    Lockouts off Pins (5-6" range motion)
    Hold for 5 seconds at lockout for each rep. If this is super easy or super hard adjust the lockout height but stay with same height every week once set. Rough starting weight given - will increase 20-30lbs each week. 3 5 485
    DB Military Press I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Skull Crushers 3 8-12
    Speed/Rep Bench 3 sets to failure with 90 sec rest between sets. Done explosivly as possible 3 max 225
    Overhead tricep Ext Cable or Band...I prefer a band hooked to the top of a rack. 4 25
    light but get some good blood flow/pump
    Face Pulls 4 8-12
    Max Effor Bench
    Start with high reps with bar and 135 then sets of 4 every 40-60lbs. -minimal/no warmup all excercises after this. 6 4 355
    Lockouts off Pins (5-6" range motion)
    Hold for 5 seconds at lockout for each rep. If this is super easy or super hard adjust the lockout height but stay with same height every week once set. Rough starting weight given - will increase 20-30lbs each week. 3 5 515
    DB Military Press I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Skull Crushers 3 8-12
    Speed/Rep Bench 3 sets to failure with 90 sec rest between sets. Done explosivly as possible 3 max 225
    Overhead tricep Ext Cable or Band...I prefer a band hooked to the top of a rack. 4 25
    light but get some good blood flow/pump
    Face Pulls 4 8-12
    Max Effor Bench
    Start with high reps with bar and 135 then sets of 5 every 50-70lbs. -minimal/no warmup all excercises after this. 6 5 355
    Lockouts off Pins (5-6" range motion)
    Hold for 5 seconds at lockout for each rep. If this is super easy or super hard adjust the lockout height but stay with same height every week once set. Rough starting weight given - will increase 20-30lbs each week. 3 5 545
    DB Military Press I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Skull Crushers 3 8-12
    Supertedt 500 Bench plan (Chis Duffin 12/21/10)
    Wk
    WEIGHTS DAY EXERCISE NOTES
    SETS REPS
    Speed/Rep Bench 3 sets to failure with 90 sec rest between sets. Done explosivly as possible 3
    185 and mimic sets/reps done last week/225
    Overhead tricep Ext Cable or Band...I prefer a band hooked to the top of a rack. 4 25
    light but get some good blood flow/pump
    Face Pulls 4 8-12
    Max Effor Bench
    Start with high reps with bar and 135 then sets of 6 every 60-80lbs. -minimal/no warmup all excercises after this. 6 6 355
    Lockouts off Pins (5-6" range motion)
    Hold for 5 seconds at lockout for each rep. If this is super easy or super hard adjust the lockout height but stay with same height every week once set. Rough starting weight given - will increase 20-30lbs each week. 3 5 MAX out
    DB Military Press I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Skull Crushers 3 8-12
    Speed/Rep Bench 3 sets to failure with 90 sec rest between sets. Done explosivly as possible 3 max 225
    Overhead tricep Ext Cable or Band...I prefer a band hooked to the top of a rack. 4 25
    light but get some good blood flow/pump
    Face Pulls 4 8-12
    2 Board Press
    Start with high reps with bar and 135 then add Boards at 315 and do sets of 3 every 30- 50lbs.(keep it light this week! And just feel out exercise) -minimal/no warmup all excercises after this. 1 3 445
    5 board press
    Rep these out and pick a weight you can increase by 20-30lbs every week for couple weeks. (keep it light this week! And just feel out exercise) 2 5 495
    DB Front Raises I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Tricep Pressdowns Add a band doubled over from top of pulley machine and down to bar if you can 3 8-12
    Speed/Rep Bench 3 sets to failure with 90 sec rest between sets. Done explosivly as possible 3 max 225
    Overhead tricep Ext Cable or Band...I prefer a band hooked to the top of a rack. 4 25
    light but get some good blood flow/pump
    Face Pulls 4 8-12
    DB Side laterals
    keep elbows locked but rotate them up and thumbs down at the top. (use a KB in extended position if u have them) 4 8-12
    2 Board Press
    Start with high reps with bar and 135 then add Boards at 315 and do sets of 3 every 30- 50lbs. -minimal/no warmup all excercises after this. 1 3 465
    5 board press
    Rep these out and pick a weight you can increase by 20-30lbs every week for couple weeks. 2 5 515
    DB Front Raises I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Tricep Pressdowns Add a band doubled over from top of pulley machine and down to bar if you can 3 8-12
    Superte 500 Bench plan (Chis Duffin 12/21/10)
    Wk
    WEIGHTS DAY EXERCISE NOTES
    SETS REPS
    Speed/Rep Bench 6 sets 2 reps with 45 sec rest 6 2 315
    Overhead tricep Ext Cable or Band...I prefer a band hooked to the top of a rack. 4 25
    light but get some good blood flow/pump
    Face Pulls 4 8-12
    DB Side laterals
    keep elbows locked but rotate them up and thumbs down at the top. (use a KB in extended position if u have them) 4 8-12
    2 Board Press
    Start with high reps with bar and 135 then add Boards at 315 and do sets of 3 every 30- 50lbs. -minimal/no warmup all excercises after this. 1 3 505
    5 board press
    Rep these out and pick a weight you can increase by 20-30lbs every week for couple weeks. 2 5 545
    DB Front Raises I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Tricep Pressdowns Add a band doubled over from top of pulley machine and down to bar if you can 3 8-12
    Speed/Rep Bench 6 sets 2 reps with 45 sec rest 6 2 275
    Overhead tricep Ext Cable or Band...I prefer a band hooked to the top of a rack. 4 25
    light but get some good blood flow/pump
    Face Pulls 4 8-12
    DB Side laterals
    keep elbows locked but rotate them up and thumbs down at the top. (use a KB in extended position if u have them) 4 8-12
    Speed/Rep Bench 3 sets to failure with 90 sec rest between sets. Done explosivly as possible 3
    185 and mimic sets/reps done last week/225
    DB Front Raises I like to add a band from the floor to the DB to make it more exciting 4 8-12
    Tricep Pressdowns Add a band doubled over from top of pulley machine and down to bar if you can 3 8-12
    Speed/Rep Bench 6 sets 2 reps with 45 sec rest 6 2 225
    Face Pulls 4 8-12

    MAX OUT Go for max Bench! 1 1 500
    Superted 500 Bench plan (Chis Duffin 12/21/10)






    Ted
    superted99@armormail.net
    Last edited by superted; 10-07-2018 at 04:21 PM.

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    Day 12
    Legs

    Dodgy knees - I bpomally just strap up and go thru the motions 5 sets of 10 x 225, Leg presses and get to push it with leg extensions

    Well did couple of sets of squats and knee was feeling remarkably well - Did Not add weight but ended up doing 10 sets

    Hard to believe it but at day 12 i think the Deca is lubricating my joints already !!!!

    Leg Presses just kept adding plates - It got quite respectable and now wish i had logged

    Anyway feel extremely confident at this point and this old body seems to be holding up nicely

    Chest/Tris tomorrow and can't wait - Ill certainly be keeping an exact log of tomorrows push


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    Last edited by superted; 10-08-2018 at 03:29 PM.

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    Day 13

    Chest/Tris

    Bit disappointed - No improvement on bench

    Failed exact same spot 355 x 5 as last session

    hey ho - Early doors, its day 13

    Flat Bench
    3 min intervals

    135 x 15
    225 x 12
    315 x 9
    355 x 5
    355 failed at 5
    315 x 8
    315 x 8 one extra rep here

    Got some nice reps in on the incline bench

    Ted

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    Quote Originally Posted by superted View Post
    Macros were bang on and I enjoyed every morsel - Did back today, I'll put up tom

    Also one week weigh in

    Ted

    Sent from my SM-G960F using Tapatalk
    Those phone charts help alot. I owe my last 20 pounds gained to them.



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    [QUOTE=jolter604;3440585]Those phone charts help alot. I owe my last 20 pounds gained to them.


    Yea I remember spending countless hours working out macros

    Got to the point where just ate the same shit every day to make life easy

    I use MyNetDiary basically eat whatever i want and start to balance it out in the evening, its a beautiful thing

    Ted

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    Day 14


    Back

    DL 675lbs had more

    Dead Lift Set up

    Strength has been solid and constantly moving upwards - However i failed to DL what i knew i should be pulling last time out

    Now for those of you who have perfect form disregard - It had to be my technique so i spent some tine going over some old footage from 7 years ago

    Watch this video - I guarantee next time out you will pull more - 5 very simple basic rules - I however had the privilege of Chris Duffin review my technique but this is really good and so simple

    DONT MOVE THE BAR

    <strong>



    Got a lot of volume in again - Hopefully i'm gaining muscle its hard to tell with this Dbol/Anadrol combo - I think im retaining more water than normal, time will tell

    all orders to superted99@armormail.net
    Thanks

    Ted

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    ^^^^^^^^^
    Dead Lift

    Shoes

    Not mentioned in the video -Transfer of energy

    Never wear running shoes those cushioned heels are just a waste of energy - Flat shoes with no rubber, socks or barefoot for optimum transfer of energy, a custom pair of Converse do the trick also and look fucking cool

    Belt

    a sturdy weight belt can be helpful for your deadlift workout because it gives you something to brace your abdominal wall against and keeps you more upright as you complete the movement - Most people wear their belt too low. I recommend wearing your belt just under your ribs, right where your abdominal wall pushes out when you brace for a lift.

    Ted

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    Day 15

    Worked out with a couple of big lads today - I think they thought they were gonna leave me for dust !!!!

    Didn't happen but they crushed me and themselves in the process - Fun WO

    Was supposed to be shoulders and bis but ended up being a marathon shoulder session - Drop Sets, Super Sets, Forced Rep, Negs you name it we did it

    Was properly pumped - Love me some 100mg Viagra Pre WO

    Ted

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    Day 16

    Legs -

    Strapped up my dodgy pins and got some good volume

    Squats
    225 x 10 x 10
    315x 10 x 10

    Legs Presses
    Leg Extensions

    Bit of humor

    Attached Images

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    DAY 17
    Chest/Tris
    Bit disappointed - No improvement on bench

    In facti was off a rep on my heaviest set

    Early doors, its day 17

    Flat Bench
    3 min intervals
    135 x 15
    225 x 12
    315 x 9
    355 failed at 4
    315 x 8
    315 x 8
    315 x 7



    Got some nice reps in on the incline bench
    225 x 20 x 3

    Close Grip decline

    Beat myself up pretty good - Tomorrow's another day

    Ted

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    Still a good weighted workout man.
    Quote Originally Posted by superted View Post
    DAY 17
    Chest/Tris
    Bit disappointed - No improvement on bench

    In facti was off a rep on my heaviest set

    Early doors, its day 17

    Flat Bench
    3 min intervals
    135 x 15
    225 x 12
    315 x 9
    355 failed at 4
    315 x 8
    315 x 8
    315 x 7



    Got some nice reps in on the incline bench
    225 x 20 x 3

    Close Grip decline

    Beat myself up pretty good - Tomorrow's another day

    Ted


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    Have a combination of water retention and bloat which making me a bit uncomfortable

    I look great first thing in the morning and like pregnant yak by evening - 4700 calories is a lot of whole foods talking of which think gonna ramp that up to 5k

    Lots of goodies in the Arsenal but gonna stick with what im on now until 4 weeks completed and then reevaluate

    Ted

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    DAY 18

    BP 137/63 HR 80
    All good - Gonna get some bloods this week

    BACK

    Was a bit rushed today

    Got some heavy DLs in and then supersetted around the gym for 40 mins - Good cardio session, i was drenched

    Day 18 and im already 2nd guessing myself lol - Are my gains fat ? are they water ? Am i on enough gear ? should i change the oral ?

    So many questions and so so many options Bumped cals from 4700 to 5000 - Im eating to clean right now, I need to stock up on pizzas, Oreos and Ice Cream. Ive been so busy that ve found myself shopping on daily basis rather then get big shop in and keep struggling wit the cals - Only so much fruit and veg you can eat in a day, im in a 500 cal deficit from yest - Wish i had a pizza in the freezer
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