T Nation

Aiming for 1500 @198

Hi I’m new to the forum I’m going to start posting here I’m looking for a 550/400/600@198 in march

Bench:
45 x10
135x10
225x8
275x5
315x3
365x1 this was hard
365x1 easier than the first
365x.5 I almost had it but I just wasn’t 100%
280x6 then 10 sec rest
280x2

Deadlift:
245x5
335x3
425x2
495x1 solid pull still easing into heavy deadlifts
335x5
335x5 3 inch deficit

Chest day I go for volume on this day

Bench
45 x15
135x10
225x8
Added 75 lbs of chains
225x14
225x8
135x18

Dumbbell bench palms faced in (supersets)
60s x 20
60s x 16
60s x 10
50s x 12

Pec dec (drop sets)
100x10
70 x12
40 x 15
Rest 90 seconds
130x6
90 x5
50 x 10

Short and sweet

Today I hit all my reps but i felt off , even though I hit 365 for all my singles they were all slow and felt super heavy
Bench
45 x15
135x10
225x8
280x5
320x3
365x1
365x1
365x1 pr!
Burnouts
280x9
225x4 lol I was super gassed
135x12 completely exhausted

Deadlifts:
245x5
Added belt and platform for 3 inch deficit
335x3x3
I was exhausted from benching and from not eating enough during the weekend. That generally isn’t a problem for me but sometimes it just happens I’m keeping my weight up at around 215 and when I get close to the meet just dial in my diet and lose around 5-10 pounds so I can make an easy water cut. Any advice or criticism is appreciated.

Back/abs

T-bar rows
225x10
225x10
225x10

Close grip pull downs (super sets)
180x10
160x8
100x16

Hammer strength rows (each arm)
81x10
81x12
81x12

RDL’s no belt
135x10
185x10
235x10
235x9

Back extensions with medium band
10x3 sets

Incline sit-ups
Bwt x 12
Bwt x 8
Bwt x 5

Weighted crunches
50 x 25
50 x 18
50 x 12

Knee raises
15 x 3 sets

Called it a day this was after all my second workout today

Today I decided to try out the wide / powerlifting stance on squat instead of the notorious Olympic stance. I felt very strong in this stance and I was hitting depth easier but apparently I didn’t wait long enough after my meal to workout because I was bloated as fuark and felt the chili rolling around in my belly lol not a good combo I had to stop early due to feeling like I was going to blow chunks in the gym which is frowned upon in that establishment

Squat:
135x20
I was trying to get the feel and test where I needed to put my feet and what not
225x10
225x10
Still working out stance issues but depth is great and it feels easy to hit depth
Added belt
315x8
I was having major issues with the bar moving all over the place I kept having to stop and shrug it back in the right spot
315x10
I was going for 15-20 but I had a weird cramp and put it up
365x8
with all the adjusting and reps I did I was gassed and couldn’t do any more

Leg extensions
6 sets of failure around 15-20 reps each set
Then I wusses out and went home