My Quest for 405

[Stewart14]

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]

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]

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]

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

 

[yellowmoomba]

How about Front Squats

 

[Stewart14]

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]

I am not familar with KISS.

 

[Stewart14]

I am not familar with KISS.

Keep It Simple Stupid

 

[Double D]

awwww......

 

[Triple Threat]

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

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

 

[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

 

[Triple Threat]

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

 

[Stewart14]

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]

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

 

[Stewart14]

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]

Nice looking workout minus the puke

 

[Burner02]

Dips
BW+100 x 10

WOW....did nobody else catch this?

 

[yellowmoomba]

WOW....did nobody else catch this?

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

 

[Stewart14]

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]

I like the new program (I know that is shocking )

 

[Double D]

Hows the cardio?

 

[Stewart14]

Hows the cardio?

What is this cardio you speak of??

 

[Stewart14]

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]

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]

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]

Hope the pain subsides, quick amigo. Nice lifts.

 

[yellowmoomba]

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

 

[Stewart14]

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]

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]

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