T Nation

The Quest For 405 Lb Raw


#1

Current bodyweight(23/8/2009): 220
Current bench press 1 rep max: 365
Goal before my 20th birthday(January):405lb @ 220-230lb bw

The purpose of this training log is to assess my progress from workout to workout, feel free to add anything that you feel may be helpful.I will be also posting occasional videos to assess my form.

Day1(23/8) Chest, shoulders and triceps
Flat bench: 335x3,315x4,300x6,245x10,225x12=>not good i usually get 335x4
Incline bench: 205 4x10
Machine bench press: stack(probably about 180-190lb) 4x12-15 reps
Standing shoulder press: 155 4x10
side laterals superset bent over laterals:45lb 4x12-15
tricep extensions: 135 4x10

Overall a pretty good workout, really felt a good pump after the 225 set.No PRs here though...


#2

What do you squat and DL?


#3

Day2 24/8 Back, Biceps and Legs

Bent over barbell row 135x20, 225x10, 245x10, 275x8, 300x5PR
Wide grip pullups 5x15
cable rows 220x4x10
Barbell curl 135 5x5
hammer curls 60s 3x10
Squats 135x20, 220x10, 245x10, 275x10, 315x8=> First time doing squats in 3 months(been doing hack squats and leg presses so easing into it)
Hack squats 4x25 220 my legs really grow with high reps
quad extensions superset hamstring curls 5x12

Awesome workout hit a PR with the rows, and was pleases with the leg workout too.To answer BlackLabel my maximum effort for squats was 405x6 reps done about 6 months ago.I stopped doing squats 3 months ago because i wanted to really concentrate on my upper body, but i still did hack squats and legpresses. As for deadlifts, I stopped doing those a year ago because i feel rows give me more back development, and doing them both in the same workout is a surefire way to get injured, so i cant currently tell you what my max is.


#4

Day2 24/8 Back, Biceps and Legs

Bent over barbell row 135x20, 225x10, 245x10, 275x8, 300x5PR
Wide grip pullups 5x15
cable rows 220x4x10
Barbell curl 135 5x5
hammer curls 60s 3x10
Squats 135x20, 220x10, 245x10, 275x10, 315x8=> First time doing squats in 3 months(been doing hack squats and leg presses so easing into it)
Hack squats 4x25 220 my legs really grow with high reps
quad extensions superset hamstring curls 5x12

Awesome workout hit a PR with the rows, and was pleases with the leg workout too.To answer BlackLabel my maximum effort for squats was 405x6 reps done about 6 months ago.I stopped doing squats 3 months ago because i wanted to really concentrate on my upper body, but i still did hack squats and legpresses. As for deadlifts, I stopped doing those a year ago because i feel rows give me more back development, and doing them both in the same workout is a surefire way to get injured, so i cant currently tell you what my max is.


#5

26/8

Flat bench 335x4,300x7,275x10,225x15
decline bench 4x12-15 225
Incline flyes 50lbx4x12
machine press stackx3x12

behind the neck smith press 155x4x10
side laterals 35lb 4x20
bent over laterals 45lb 3x15

No tricep work; was too tired,but overall very good workout.Yesterday was rest and tomorrow will be rest,then its back,biceps and legs again. The decline benchpress felt awesome; I feel it blasts the lower chest and also the front delts, and sort of brings the triceps out of the equation.I went for high reps to really keep the tension on the muscles and get the blood flowing in the area.


#6

28/8

Bent over barbell row 1x20 135, 4x10 245
chest supported row 5 plates 5x10
wide neutral pull-ups 5x12
cable rows 3x10
dumbell curls 50s 4x10
squats 4x20 200
hamstring curls 5x20 superset
quad extensions 5x20

Wow! High rep squats really hurt.I felt every single muscle in my body working, especially my heart.Even though i used 200 pounds, my legs felt like they were gonna fall off and were shaking badly by the 4th set.Im definitely keeping them in my routine.


#7

30/8
Flat bench 335 3x3, 1x20 225PR
Inclines 235 3x3 My incline sucks ass
gironda dip 4x12

Overhead press 185 5x3
side laterals 4x20 35s
rear delt flyes 4x20 45s

tricep extensions 155 5x5
pushdowns 3x20

Low repping today.335 went up very easily, also got a PR of 225x20.225 felt really light after handling 3 sets with 335.Inclines are always my weak point.They feel really awkward to my shoulders, and i feel pain in my left shoulder when doing them,so from now on im sticking to high reps with incline.Overhead press i did triples with really strict form, no leg drive, no back arch.Overall a decent workout.As you can see, i try to vary my rep ranges a lot, generally doing lower reps on power movements and high reps on isolation movements


#8

31/8
Did a circuit today consisted of
12 reps bent over rows 225
12 back squats with 225
15 pullups
15 leg raises

6 rotations.A very tough workout, mentally and physically.I do these occasionally because it is one way to really shock your body and break a plateau.I nearly always hit a PR after one of these workouts.I took 2 days rest after it then did my chest workout today 3/9

3/9
Flat bench 335 1x4(nearly had 5 but stuck near lockout-hopefully next time),300x8PR,245 2x12
Incline bench 200 1x12(Pr), 225 1x7PR,180 1x20PR
Dips 4x12
Lateral raise 4x20 35lb
front raise 4x20 35lb
pushdowns 180lb 4x12


#9

6/9
One arm dumbell rows 4x12-15 120
cable rows 1x4 300, 1x6 275, 3x10 225
wide neutral pullups 4x15 reps

barbell curl 135x2x10, 105x15
Front squats 135x20, 185x12, 225x10
hamstring curls 3x15
hanging leg raises 3x10


#10

14/9
Flat bench 275 4x8
dumbell press 100 4x10
pec deck 4x12 150

Overhead press 135 1x10,1x6,1x6.
side raises 4x20 35lb
tricep pushdowns 6x12 180lb

Its been a while since I updated this so ill just start again.Tomorrow back, biceps and legs.Todays workout was not that good.My shoulders felt very tired after benchpress, and standing press really felt hard, even with 135lb, which i could do easily 20 reps.


#11

15/9
Bent over row 135x20, 225x10, 245x10,275x8
chest supported row 245 4x10
Wide neutral pullups 4x10
reverse grip cable rows 2x12
Front squat to pushpress 185 5x5
barbell curls 110x3x10
preacher dumbell curls 35s 4x20-25