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J D R
05-05-09, 12:51 pm
Yesterday i finally benched 275, this is how it went:
225x9
245x3
275x1
i went for 285 without taking a break and i got close to getting it

NEW GOAL: 300 by May 28

may 28 is my last day of high school and i want to get my name on the wall, so i have roughly 3 weeks to boost my strength and get 300 by then

MY PLAN:
training technique- lower volume, heavy weights, HIT
changes- eat more protein, eat more carbs, buy new NO product and protein shake

Meal 1- protein shake upon waking
Meal 2- 4 whole eggs and oats
Meal 3- Protein shake
Meal 4- Chicken breast and rice
Meal 5- Canned chicken or tuna and rice
Meal 6- Eggs and oats
Meal 7- snack
Meal 8- protein shake

any suggestions or techniques to gain strength would be greatly appreciated

J D R
05-05-09, 12:53 pm
I am training back today- focusing on strength and high intensity

Deadlifts- 6 heavy sets
Bent rows- 3 heavy sets
Reverse rows- 3 heavy sets
Rack pulls- 3 sets

J Wong
05-05-09, 1:13 pm
Good luck

J D R
05-06-09, 1:34 pm
i did biceps and shoulders today with some power cleans to boost strenth

barbell curls 105x8 115x8 125x6 125x4 115x6 105x6
barbell shoulder press 105x10 125x6 145x6 125x6 105x6
d curls 50x7x3
dumbell press 65x6x3

power cleans and more barbell presses to failure

J D R
05-06-09, 1:35 pm
i need to add more weight to my body because my gains are slowing down
one idea i had is to carb down for one or two days and then carb up really high
i got this idea of manipulating my carb intake from one of machines articles

any thoughts?

J D R
05-07-09, 12:48 pm
im taking today off

tomorrow i will be hitting legs

widdlewade44
05-07-09, 12:55 pm
Of your 8 meals, only 4 have whole foods, the others are protein shakes; I would add in two more whole meals (taking you up to 10 meals) and ADD vegetables, lots of veggies.

Eating is the key and rest up because you'll be able to blast through your goal by: intense workouts, rest, compound movements and LOTS of FOOD!

Good luck on your Journey, this bad boy is in your sights, peace.

Kevin
widdlewade44

J D R
05-07-09, 1:02 pm
thats a good point, thanks i deff have to look into more whole meals
im gonna go to the store today and buy more chicken
woo

J D R
05-07-09, 1:20 pm
this is what im planning for legs

squats- 6 sets
deadlifts- 6 sets
power cleans- 3 sets
dumbell lunges- 3 sets
barbell lunges- 3 sets
hack squats- to failure

J D R
05-08-09, 12:53 pm
todays leg workout went really well
i kept the weights as heavy as i could and i kept the reps low
legs are deff a weak area for me that i need to improve on- i was only repping 225 for 3 reps
but it was intense
i got up to 315 on deadlifts for 2 reps

J D R
05-08-09, 1:22 pm
im going to do a triceps and shoulders day tomorow to help boost my bench strength

close grip bp- 5
barbell presses- 5
barbell extensions- 3
dumbell presses- 3
lying extensions- 3
arnold presses- 3

J D R
05-11-09, 12:55 pm
alright i just finished a big chest and biceps workout, i had very high energy levels and im feeling really good, heres how it went:

bench press- 145x10 225x6 245x3 245x2
ez bar curls- 100x8 110x6 110x4 PR
d press- 85x10 90x5 85x4 PR
incline curls- 45x10 45x7 45x4
incline d press- 80x6 80x6 80x4
cable curls drop set to failure
pushups to failure

i got more weight than ive ever got with ez bar curls, i even had real strict form, real proud of that one

diets been on this weekend ,eating big and often, i threw in more eggs in the morning and another meal later in the day
feeling like i can crush this goal!!

probably a rest day tomorow tho

J D R
05-12-09, 1:01 pm
i cant stand rest days!! ahhh
at least i get to kill it tomorow in the gym
this is what im planning

back and triceps:
deadlifts
powercleans
close grip bench
1 arm d rows
barbell extension
skullcrushers
bent rows

J D R
05-13-09, 1:33 pm
man just finished back and triceps, it killed me!
after deadlifts and power cleans i was fried
im feeling real good

i got up to 275 on deadlifts for 10 reps, deff a PR
i used 165 on power cleans which was also a PR
used a solid 100 for 1 arm rows for 6 reps 3 sets
supersetted skulls and extensions which really pushed me over the edge
great workout! gonna crush this goal

J D R
05-13-09, 1:40 pm
im taking another rest day tomorow which dissapoints me but thats the way its gotta be
friday im gonna hit it up with legs and shoulders ,and then a chest session on saturday

ive set the exact date for my goal
im gonna go for 300 on May 27, and i will get it!

J D R
05-14-09, 12:54 pm
ive decided to move some priorities around so i can workout today
i really feel like my chest needs some extra work to reach 300 soon, and my biceps are lacking so im hitting chest and biceps today
plan of attack:

incline bench press
bench press
barbell curls
incline curls
preacher curls
dumbell press

or something like that, ill post weights tomrow

im also going to hit legs and shoulders tomorow morning
wooo!

J D R
05-15-09, 1:01 pm
legs and shoulders this morning was intense, i kept the volume down, and the intensity up
didnt focus on the amount of weight i was using, instead i focused on the feeling of the rep

squats 3 sets
front press 3 sets
behind back press 3 sets
hack squat 3 sets
barbell lunges 1 set
upright rows 1 set

didnt hit any PRs today, but i was more exhausted than normal, all in all a good leg day
im taking the weekend off because of stupid prom
deff dont want to go, but i am anyways

J D R
05-19-09, 12:58 pm
havent updated in a while

saturday was prom, it was ok, i didnt want to go but did anyway for the girl, it turned out to be fun though

sunday was arms, really good workout
monday was back- hit deadlifts really hard and with lots of intensity

i trained my legs this morning
squats
deadlifts
sumo deads
barbell lunge squats
hack squats
abs

lunge squats are something i came up with, you do a set of barbell lunges and then with the bar still on your back you crank out as many squats you can, it helps push me to failure

chest tomorow!
im feeling really strong latelly, i know i am gonna crush this 300 goal

J D R
05-19-09, 1:36 pm
alright im at school right now and im bored so i am gonna plan my chest workout for tomorow

bench press- 4 sets
incline bench press- 4 sets
dumbell press- 4 sets
supersetted with
inline dumbell press- 4 sets
flyes
incline flyes

J D R
05-20-09, 1:43 pm
ok so i changed the plan up a little
instead of just doing chest today i did chest and biceps

bench press- 145x10 225x9 275x1
barbell curls- 55x10 105x10x2
incline bench press- 135x10 185x6 185x4
incline curls- 3 sets with 40lbs
dumbell press- 3 sets with 85 lbs, lower reps
incline d press- 85x4 70x10 75x6
ez curls- 100 for 3 sets
d curls- 35 for 2 sets of 10 reps

real good pump today and some good numbers

im gonna hit shoulders and tris tomrow morning
then a power workout on friday
then im going camping for the weekend so im gonna take teh time off from training, rest days on sat sun mon and tues
then going for 300 on wed
shoudl be all rested up for it
woooo!

J D R
05-21-09, 12:51 pm
whoooo baby!
i used this 1 rep max calculator online to estimate my 1 rep max. i put in benching 225 for 10 reps and i should be able to get 300!
im ready for wed!

todays workout was really intense
i started dry heaving near the end of it =] lol

tomoorw is a power workout
im ready to hit it hard

J D R
05-26-09, 12:59 pm
alright guys tomoorw is the day
weekend went real good, but now its time to strap up and get back to work

im doing legs today and chest tomroow where i will bench 300

legs:
squats
barbell lunges
sumo deads
dumbell lunges
hack squats
leg curls
calves

J D R
05-27-09, 1:42 pm
well i just attempted 300... and i didnt get it
but im not down and out, this is just one small set back, just fuel for my fire
im ready to step up to the next level, instead of being dissapointed im just motivated, im ready to buckle down and crush this 300 within the next month
step up and adapt to the situation, this is what its all about

J D R
05-28-09, 1:26 pm
new training style, new diet, its time for a change

im gonna start a new routine where i alternate between one week of bodybuilding style training and one week of powerlifting/strongman training. so really its a lighter week followed by a heavy week. week 1 ill be in the 10 rep range and in week 2 ill be in the 2-5 rep range. my goal is to build strenght while still building muscle

GOAL: BENCH 300 BY July 1st

sample week
week 1
1. chest
2. biceps and triceps
3. shoulders
4. back
5. rest
6. legs
7. rest

week 2
1. bench, some bicep work
2. rest
3. squat, some shoulder work
4. rest
5. deadlift, some tricep work
6. rest
7. rest

Diet
1. protein shake
2. 6 eggs, 1 and a half cup oats, toast
3. fruits, vegetables, rice
4. chicken and rice
5. protein shake and snack
6. chicken and potatoes
7. 4 eggs and rice
8. protein shake

J D R
05-28-09, 4:21 pm
tomoorrw im doing back and some strongman stuff