My Quest for 405

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  1. #1
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    My Quest for 405

    OK, I want to bench 405 pounds. I want to deadlift over 500 and I want to squat at least what I can bench, lol, but 405 would be fine for now

    This is my attempt at getting there.

    I will be using a westside template, a more basic version of it, to see if that helps. There are so many possibilities to use with westside, that I think some times people get caught up in too many things and stray away from the basics of the template.

    My schedule will be flexible based on each week, but its your standard ME bench, ME squat/DL, and DE bench and DE squat DL. Probably will not be using box squats on dynamic day, opting for regular full squats. I want to squat a lot, but also FULL squat a lot, not the wide stance parallel powerlifting stuff. I don't plan on competing, so it won't matter much to me.

    July 20

    ME Bench

    Incline bench press
    135 x 8
    185 x 3
    225 x 3
    275 x 2
    315 x 1
    325 x 1
    295 x 1
    295 x 1
    295 x 1
    *The plan for my max effort lifts is to work up to a max set, hopefully a new 1RM each week, and then do 3 lifts at 90% of the max for that day to complete the max effort work

    JM Press
    155 x 10
    155 x 10
    155 x 10
    155 x 10
    155 x 10
    *1st time doing these, I think I did them right, I felt all the stress in my elbows and lower tris, I have read if you feel it there, you are doing them good. Today was high volume, low intensity tricep day. Will do close grip benches on DE day with a lot more weight and a lot less reps.

    Chest Supported Rows
    160 x 8
    160 x 8
    160 x 8
    160 x 7
    160 x 6

    DB front raises
    30 x 10

    DB side laterals
    30 x 10

    DB rear laterals
    30 x 10
    Last edited by Stewart14; 07-20-2007 at 03:06 PM.

  2. #2
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    Good start. Any idea what your current 1 RMs are?

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    Quote Originally Posted by Triple Threat View Post
    Good start. Any idea what your current 1 RMs are?
    No idea. The last "big 3" lift that I did was the bench press and it had to be a good 2 months ago, so I don't know if that 365 still stands.

    the only other maxing I have done lately was the rack pulls from the other day.

    Just guessing, I would use these numbers to figure out the dynamic work and stuff:
    bench--350
    squat--now this is tricky since I never attempted a max full squat before, so based on my last session of 8x3 at 255, I would guesstimate my max here at between 275-295.
    deadlift--based on my last 6x3 session at 385, I would put my max at somewhere between 430-450.

    so this is good....it gives me a ways to go to get to my goals, I really want that 405 bench badly though.

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    Good luck with reaching the 405!

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    so u r the one that told katt about the rack pulls. thanks, r u trying to kill me that is some pretty good weights that u r pushing, i dont know if i ever want to lift that heavy. maybe 10 years ago.

    good luck!!!!!
    "katt's spotter"
    " its not how much u can benchpress. its how much other people think u can." bob chicherillo

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    Good luck Stewart!
    No strength within, no respect without - Kasmiri Proverb

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    Quote Originally Posted by the other half View Post
    so u r the one that told katt about the rack pulls. thanks, r u trying to kill me that is some pretty good weights that u r pushing, i dont know if i ever want to lift that heavy. maybe 10 years ago.

    good luck!!!!!
    hehe, I take it I know who you are based on your name . What's wrong with rack pulls?? They are fun and they kick the crap out of your back, but they are totally less stressful than regular deads.

    Thanks for the good luck wishes, I will need them.

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    thanks katt and BB.....


    I actually predict that I will reach my goal on the deadlift first...just a hunch...but we'll see

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    Quote Originally Posted by Stewart20 View Post
    Incline bench press
    135 x 8
    185 x 3
    225 x 3
    275 x 2
    315 x 1
    325 x 1
    295 x 1
    295 x 1
    295 x 1
    Just when I get feelin' good about my incline press, I see this crap .

    Good job Stewart. I think I am more impressed with incline pressing strength then with flat bench. Because of the odd angle you are forced to control the weight.

    You WILL hit that 405 my friend .

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    Excellent w/o Brother 20, Best Wishes on your new routine, you'll DEFINATLY get that my Friend!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

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    Quote Originally Posted by JerseyDevil View Post
    Just when I get feelin' good about my incline press, I see this crap .

    Good job Stewart. I think I am more impressed with incline pressing strength then with flat bench. Because of the odd angle you are forced to control the weight.

    You WILL hit that 405 my friend .
    thanks JD.....nothing to be ashamed about with your pressing, plus, unless everyone did their inclines on the same bench, you never really know how good or bad you are doing compared to others cause the angles on all these benches are different, and obviously, the smaller the angle, the "easier" it becomes. My bench at home is set to about 30 degrees, it is definitely not as steep as the standard ones in most gyms, so I imagine you are using at least a 45 degree bench, so give yourself some credit, that makes things harder, I don't think I could've hit 325 on a 45 degree bench.

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    Quote Originally Posted by the other half View Post
    so u r the one that told katt about the rack pulls. thanks, r u trying to kill me that is some pretty good weights that u r pushing, i dont know if i ever want to lift that heavy. maybe 10 years from now.
    I fixed it for you.

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    I don't like the fixed incline bench in my gym. I use an adjustable incline bench at about 25-30 degrees and do them in the benching cage.

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    Quote Originally Posted by Triple Threat View Post
    I don't like the fixed incline bench in my gym. I use an adjustable incline bench at about 25-30 degrees and do them in the benching cage.
    that's the only way to go if you have access to that stuff. the fixed incline, you might as well just go for a military press.

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    I just looked at your gallery. Damn! You're freakin' built!

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