Posted at August 27, 2010, 10:14 am:
goal: bench 275 for 5 on september 1st 2006
my current max's are: 240x5 on 3/20
245x4 on 3/27
250x3 on 4/4
as a bonus I would like to squat 315 for 5 (up from my current 295 for 4) also. (parallel squats w/ elevated heels because I can't get parallel w/ back arched w/out the elevation)
33 yrs, old married, 3 little kids (sleep hard to get)
6'2 ecto (long reach w/ 7inch wrists)
weight 234 (weight at gym w/ shoes off)
waist 39 1/2 in
arms 16 2/8
calves 16 1/2
neck 16 1/2
thighs 27 1/2
bf% flabby.23
diet: 6meals a day, source of protein and carbs. 1 multi in morning w/ b-fast. 5g's of creatine a day for a couple mos now which I may cycle off. I've been going heavy carbs the 1st three meals lately. Ive dropped the pre/post whey/dextrose shake a month ago and have been concentrating more on consuming whole foods.
waist size a bummer, but I'm down a 1/2 inch since curbing away from fast food as much as possible and dropping the whey/dextrose. Yet I feel stronger and have more energy since focusing on whole foods.
I plan to follow Max-ot principles for now as that has got me from 195x3 on aug 13th 2005 to where I am now. Researching 5x5 program at the moment.
Even though I won't bench for 3-4 more days I'll consider today my start.
Will I be able to add 35# give or take to my bench in this time?
advice, comments, criticism are welcome.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:4/18 yesterday
was gonna start w/ week off per max-ot system, and m...
That's a nice looking work out! Some strong shrugs and one handed DB ...
Hell yeah! You got that easy 35lbs / 5 lbs per week.
Right! I'm gonna tell her what benchy told me to tell her! Maybe I'll...
Couldn't help myself, wanted to stay out of gym to rest my sore lft sh...
thanx, felt so puny during that workout, lotta heavy hitters in gym th...
F the heavy hitters! It's about you vs.
Sore nagging strained shoulder? Take a rest mate.
cool, thanx
yeah I gotta get fresher, thanx for the w-up advice
Ice that shoulder after your workouts.
thought about icing, just stuck w/ tylenol.
Squats
135x12
225x7
295x4
295x3
seated calves
4pies x12
...
Have you tried rotar cuff exercises? They really help strengthen the s...
thanx, I think I'll add some rotator cuff excercises prior to bench, a...
I've kinda honed my 5 day a week workouts into a push/pull type workou...
thus 4-28
was gonna wait till sat, but oh well,energy very low, after...
Try this for me.
this sounds like a refreshing change, Max-ot doe'snt like high reps, b...
O.
Do rotar cuff exercises man.
hey just to let you know you only have to post it in one section, not ...
????? What are you talking about?
IMHO thats way too many reps.
Nice workouts chicken.
hey man, 275 x 5 is totally doable,
I believe its only a 15% gain fo...
I'm close.
thanx for the support, but I'm cringing on how wide my waist is gettin...
I only posted in the journal section, I don't know why it posts in bot...
The 5 X 5 is designed for benchers that use a shirt, if he plans to us...
day off today.
http://www.
Uh, I dont think so.
Ok lets not highjack this thread.
chickeneater,
My apollogies if we highjacked your thread.
no, I love debate! It saves me from having to research other threads.
saturday, no lifting
sun 4/30
man am I pumped.
Heck bro, you will be hitting 315lbs soon enough.
supposed to wait a week per max-ot, BUT I CAN'T WAIT ANY LONGER! besid...
thanx bro for the encouragement! careful, I might start believing in m...
In January I quit doing bench all together and started training at Inn...
You have to believe in yourself, hell if you dont, who will? 315lbs in...
Can you post the link.
Nice! Keep up the good work.
Hey, I'm not talking trash.
500
90# on bench in 4 mos!?!
hmmmm sounds like a fun.
Deal.
the race to 405! I'm glad my thread was the catalyst.
Oh you want sum BOY? come and get sum! lol Of course your in the race ...
ugh, sorry to hear that, get on the mend quick! I give/gave deads the ...
You may not be dropping your hips enough out of the start.
A buddy of mine would shave his shins and take masking tape and apply ...
geez, it's hard enuff loading the bar on the floor, all those other co...
The deads are worth it.
really? Don't I have the bases covered w/ squats and shrugs?
45 x12
135x5
155x5
185x5
205x3
245x3
245x3 finally something to ...
Looking good man! keep up the great work, it will pay off soon enough!
thanx, forgot to mention, I'm doing those rot cuff excercises inbetwee...
hammer row
1piex10
2piex10
3piex5
3pie+25#x5
alt d-bell row
8...
45x15
135x5
155x5
185x5
205x4
245x3
245x3
245x3
225x6 I'll c...
Looking good brother.
I agree I think you are wasting to much time and energy on your warmup...
For what its worth, here is how I warm up
135 x 10 slow reps
135 ...
thanx for the replies.
Perfect bench, thats how i do it too.
flirtin w/ flat foot squats.
Good workout.
good point, now that I think about it, I've never seen a powerlift vid...
normally would start w/ military d-bells, but can't go much above 35# ...
weekend off, not feeling it today, not good sleep all weekend, kids ke...
LOL make up your mind! Which program are you going to do? Personally...
ha.
45x15
135x8
135x5
185x4
205x1
250x1
245x3.
Patience grasshopper.
thanx for the support!
135x10
225x3
295x3
295x3
245x5
dead lifts (just tryin em out)
...
yep, converted to 5x5.
So why did you ramp the weight on bench and row but not for squat?
unless I'm mistaken, per the advanced program, you do 5x5 for squat w/...
HAHAHAHA This was the easiest day.
thanx
I'm using the advanced, the intermidiate looked good, but thi...
ahh my bad, just started the intermediate last week and thought you we...
You must not have excel on your PC.
squat
115x5 (not a typo)
115x5
115x5
115x5 (am I taking this &quo...
squat
45x5
95x5
135x5
175x5
205x5 (feels so good, finally got th...
[quote=chickeneater
Jeez, what am I gonna sound like on week 4 [/...
squat
225x5
225x5
225x5
225x5
225x5
bench
135x5
160x5
185x5...
squat
125x5 (a bit lite, I know, but I'm still fried from mon squat 2...
Nice workout there! Thats intense.
thanx bench! I'm beginnig to like deads alot.
UGH! food poisoning, and only 4-5hrs sleep!
squats
205x5 (had to r...
Great workout Chicken! Especially being sick.
my thoughts exactly.
only 4 workouts to deload!
squats
185x5
185x5
185x5
185x5
185x...
squat
160x5
185x5
215x5
245x5
275x5 that felt nice-n-heavy, can...
squats
225x5
225x5
225x5
225x5
225x5
bench
135x5
160x5
190x...
Pull chicken!!! PULLLL!!!!!
Great workout Chicken! Isnt that a great feeling leaving the gym know...
Are you telling me to pull my chicken?!?!?!
yes! Gains rule! 2 work...
squat
200x5
200x5
200x5
200x5
200x5
dead lift
245x5
245x5
2...
Good stuff man.
thanx, so far so good!
ugh, overtraining kicking in.
squat
135x5
185x5
205x5
250x5
295x4
bench
235x5
235x5
235x5...
Strong finish! Thats the way the program is supposed to work.
cool.
squat
225x3
225x3
225x3
bench
200x3
220x3
245x3
pendlay ro...
deads
265x3 (only supposed to do 245, but couldn't help it)
265x3
...
How about a rep point then.
Its like being on vacation!!
Damn straight!
I've been trying to rep ya several times, but it k...
squat
225x3
265x3
295x3
bench
235x3
235x3
235x3
row
155x3...
Too much weight for your 2nd day of bench.
255 Damn.
You are defeating yourself already.
Is the x5 rep work out good for cutting??
Damn.
I'm still a noobie to 5x5 as it's my first time.
Good for building mass and strength.
bench
215x3
235x3
255x3 BOO YA!
pendlay row
145x3
160x3
175x...
ok here we go, i think that you can already do your goal or you may ev...
army, thanx for visiting bud! I'm honored.
Told YA!! Congratulations
empty post
5x5 is a damn good program, but for some reason it doesnt work for me ...
army,
your new goal is to military 225x25?!? There's NFL lineman w...
hey chicken,
i gotta say I was having a boring and crappy day at wo...
wow chasm,
thanx for droppin in w/ the support and inspiration! It ...
deadlift
295x3
295x3
295x3
db military standing
50x3
50x3
50x...
Nice job on the deads and chins.
bench
240x3
240x3
240x3
squat
225x3
275x3
305x3
pendlay r...
Eh, 15lbs is not bad.
how do you make your text in bold?
test hit quote and you can see how.
yeah, I just go to "quote" and it gives ya the programming
bench
220x3
240x3
260x3
pendlay row
155x3
165x3
180x3
squa...
deads
315x3
315x3
315x3
chins
bwx4
bwx3
bwx3
Thats it.
looking good bro! keep up the great work!
amazing progress! keep it up!
ovidiu, thanx buddy!
bodebldr2000, hey, great to see you're still checkin the thread out! t...
hehehe I havent left bro, I am watching this log until you hit your go...
bench
245x3
245x3
245x3
squat
230x3
275x3
315x2
pendlay ro...
lower your sodium intake a bit and increase your water to at least 1/2...
thanx for the advice army,
as far as sodium is concerned, you'...
it did a bit, but nothing serious, i would take creatine, protein shak...
thanx army for additional info.
What?!?!?! you mean to tell me you let the weight get the best of you?...
hey bode, yeah, lol, they got the best o' me!
My doms for legs ...
deads
265x3 (just doin a ramp for xtra recovery)
295x3
325x1 (ea...
*In and waiting for the grand finale*
ty latimuss,
BTW, for anyone,
My titles (week x day x) are for t...
bench
45x20
135x10
135x5
185x5
225x1
250x1
275x1
250x3 (stric...
no real tips for ya.
thanx bud! At this point support is the best supplement!
Great Job on the PR!!
thanx bud!
squat
45x10
135x8
275x1
315x1
315x1
pendlay row
175x3
175x3
...
The link is in my sig.
I'll check it out.
bench
275x.
It looks like the wheels came off the wagon.
thanx bench, I feel validated getting YOUR approval cause' you've been...
Hell you dont need my approval.
"But I would think if architects just threw thier hands up when a...
You better not be laying off the plates
still viewing even though i havent been posting.
whaa?!?! no updates?
bench, army, chasm, boder, thanx for checkin in
I'm in...
Nah, its tough to lift with that schedule.
I dont know what to say other than take a well needed deload to eat, s...
Thanx bench, the am workouts are definitely an option I am exploring ...
Thanx for the congrats,
You put it very well, I planned for suc...
debating wether to start re-load 5x5 monday, or tool around w/ some hi...
#1.
My wife says the exact same thing.
Good lifting CE.
Bump that.
Thanx bench, it's nice to know others have to balance gym addiction w/...
ha,ha, yeah, then your stuck doing the pull pull
thanx cal,
too funny, you're readin my mind, I was gonna ask y...
I'm curious for his response.
No belt no straps.
thanx bench, cal!
started countin kals as of thus.
i was finishing up the friday work day, when I saw the chicken was bac...
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