View Full Version : D-Bone's quest for strength
It's been a while since I have posted on the forum. I've still been lifting and training. I went from just working out with weights to powerlifting about a year ago. I was a raw lifter but have hooked up with Mike Wolfe at Muscleheads gym and he is teaching me how to use a bench shirt. I will post my workouts here. Can't wait to see how high I can get my bench up to. It's good to be back on the forum.
Max Effort Day. Bench
Today I did all my work raw.
Bench with hanging bands - worked up to 625lbs
Dumbell tricep presses (palms facing each other) - 75lbs x 10, 85lbs x 10, 95 x 10, 110 x 6
V-bar push downs 4 sets of 10 with 250lbs
Today was the first day of my 14 week training program. Gonna try to find a meet toward the end of the program. Workout went great. Set a new PR on hanging bands. Can't wait to see how high Wolfe can help me get my bench press up to.
Survivor831
07-24-11, 10:18 pm
Hey my man, glad to see you back in the game. Looking forward to the progress bro. Best of luck to you.
Hey my man, glad to see you back in the game. Looking forward to the progress bro. Best of luck to you.
Thanks man. I've been working out but not posting. Finally got internet at my house so now I can keep up on my postings.
Good to see you around big man. Keep kickin ass with the training.
Good to see you around big man. Keep kickin ass with the training.
Thanks Big C. I see your throwing around some major weight and your up to 270 now. Your turning into a beast.
Did some sled pulling today in the parking lot of the gym. Got a good workout in.
Little Z
07-26-11, 9:51 pm
Did some sled pulling today in the parking lot of the gym. Got a good workout in.
We did NOT pull a sled.. we moved the Earth around that sled haha.. keep up the solid work brother.. it's great seeing you get stronger and stronger each week..
We did NOT pull a sled.. we moved the Earth around that sled haha.. keep up the solid work brother.. it's great seeing you get stronger and stronger each week..
Haha. By the time we were done my legs felt like jello. It felt like the Earth moved me lol. It's good seeing you getting back in the game.
Back training
Lat pull down 140x10,160x10, 170x10, 180x10
DB Rows (both at same time) 55x8, 60x8, 70x8, 80x8
DB Shrugs 80x10, 90x10, 100x10, 125x7
Rear Delt Raises 30x10,30x10,30x10,30x10
Pretty good workout. Need to go up in weight on Lat pull down. Today was first time doing this back workout.
Survivor831
07-27-11, 10:23 am
Back training
Lat pull down 140x10,160x10, 170x10, 180x10
DB Rows (both at same time) 55x8, 60x8, 70x8, 80x8
DB Shrugs 80x10, 90x10, 100x10, 125x7
Rear Delt Raises 30x10,30x10,30x10,30x10
Pretty good workout. Need to go up in weight on Lat pull down. Today was first time doing this back workout.
Basic and to the point......excellent work my man.
Little Z
07-27-11, 1:58 pm
Back training
Lat pull down 140x10,160x10, 170x10, 180x10
DB Rows (both at same time) 55x8, 60x8, 70x8, 80x8
DB Shrugs 80x10, 90x10, 100x10, 125x7
Rear Delt Raises 30x10,30x10,30x10,30x10
Pretty good workout. Need to go up in weight on Lat pull down. Today was first time doing this back workout.
800 here you come!
this routine feels good, I've missed shrugs haha.. we need heavier DBs
I'm thinking about starting a stack for powerlifting. I'm currently taking Animal pak, Flex, and PM. Does anyone have any suggestions on what others I should take or is this stack suffecient.
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Thursday Speed/Dynamic Bench day
225+mini bands 9 sets of 3 reps
Dumbell extensions 35x8, 45x8, 45x8, 45x8
V-bar push downs 200 x 10
Friday Back day
Lat pull down 170x10, 180x10, 190x10, 200x7
DB rows 60x8, 65x8, 70x8, 75x8
DB shrugs 90x10, 100x10, 125x10, 125x5
Rear Delt Raises 35x10, 35x10, 35x10, 35x10
Curls easy curl bar+25 on each side 4 sets of 10
Going to lower the weight on DB shrugs. Towards the end my form goes to shit. So going to lower the weight so that I can do them with correct form and target the correct areas.
Sunday Max Effort bench day
Floor Presses - Worked up to 450
Dumb Bell Skull Crushers 55x8, 60x8, 65x8, 70x8
Straight Bar Press Downs 250 for 4 sets of 10
Trying to go heavy on triceps. They are lagging. Triceps and back are my weakest part of my bench press. Doing my best to catch my triceps and back up with the rest of my body parts.
Little Z
08-01-11, 6:15 pm
keep up the solid work brother.. this is a lot of work we are doing now, so just remember to listen to the body.. lol
keep up the solid work brother.. this is a lot of work we are doing now, so just remember to listen to the body.. lol
When it comes to listening to my body. Pain is only weakness leaving my body lol
8/7/11 Max effort bench day shirted
Worked up to 635 on the bench. Tried 650 but missed.
Dave Tate presses 70x10, 70x10, 70x10, 70x10
Tricep Press downs 250x10, 250x10, 250x10, 250x10
635 on the bench is a new PR for me.
Going to compete at the Nick Winter memorail bench press competition on Saturday 8/13/11. Gonna try 650 again. Hoping to get that and more.
8/9/11 Back work
Reverse grip pull down 150x8, 170x8, 180x8, 190x6
Row machine 120x8, 150x8, 160x8, 170x8
Upright row 95x8, 95x8, 95x8, 95x8
Dumbell shruggs 70x8, 75x8, 80x8, 90x8
DB hammer curls 30x8, 35x8, 40x8, 45x8
8/13/11
Competed in the 1st Annual Nick Winters Bench Press Classic. I went equipped. It was the first meet that I've competed in that I have worn a shirt. I thought it went well. Opened with 610 and got it easily. Then attempted 650 and got it for a new PR. Attempted 675. It went up good put I drifted back on the way up and hit the bottom of the rack. It felt good to be that close to 675. I'm trying to get to 700. Now I thinking about competing in the WABDL Worlds in November. Back to the gym for some good hard training sessions.
Survivor831
08-17-11, 4:02 pm
An easy 650........awesome job brother.
Competed in a bench meet at Muscleheads gym in September. Bombed out for the first time. Hopefully it will be the last time. Have been training hard since then. Now getting ready to order a new bench shirt. Was using an Inzer Phenom but it blew out two weeks ago. Thinking about going with an Inzer Rage X. Thinking about competing in the SPF North of the Boarder meet in Cincinnati in December. Hopefully that will be the meet that I finally get 700lbs. Hopefully I can do a better job of keeping my journey updated.
Max Effort Bench Day
Worked up to 700lb with hanging bands on the bench. Got a new PR. Tried 755lb but missed it.
4 sets of 10 dumbbell chest presses 80lb, 100lb, 100lb, 100lb
4 sets of 10 straight bar tricep press downs 200lbs
I competed in the SPF North of the Boarder meet on Sunday Dec 4th in the bench only. Blew my bench shirt out during training 3 weeks ago. Had to order a new one. Used it last week to do board presses but never took it to my chest. Competed Sunday in that new shirt. Bombed out of the meet due to not being able to get the bar down to my chest. Got some really good advice from some of the other benchers on my form in a shirt. Really gonna focus on my back training. That's what Louie Simmons said I need to focus on. I'm definatley gonna listen to him. I will do a better job of updating my training on here.
12/6/11 Back and Bi's
Lat pull down - did two warm up sets, then working sets 160x8 170x8 180x8, 190x8
Bent over rows - 185x8 225x8 225x8
Underhand pull downs - 140x8 160x8 180x8 180x8
2 arm db rows- 40sx8 50sx8 60sx8 70sx8
Standing cable rows - 160x8 170x8 180x8 190x8
Standing cable curls - 70x8 80x8 90x8
Seated db curls - 25sx8 25sx8 25sx8
Concentration curls - 15sx8 15sx8 15sx8
12/7/11
Shoulders and traps
Db shoulder press - 2 warm up sets, working sets 40sx8, 45sx8, 50sx8, 50sx8
Db side lateral raises - 20sx8, 20sx8, 25sx8, 25sx8
Db front raises - 15sx8, 20sx8, 25sx8, 25sx8
Db rear delt raises - 20sx8, 25sx8, 30sx8, 35sx8
Face pulls - 140x8, 160x8, 200x8, 200x8
Barbell shruggs - 225x8, 275x8, 315x8, 365x8
Upright rows - 95x8, 95x8, 95x8, 95x8
12/8/11 Chest and tris
Db chest press - 2 warm up sets, working sets 80sx8, 90sx8, 100sx8, 125sx5
Db incline press - 60sx8, 60sx8, 60sx8, 60sx8
Db incline flys - 25sx8, 30sx8, 35sx8, 40sx8
Pec deck - 150x8, 160x8, 160x8, 160x8
Close grips - 185x8, 185x8, 185x8
Skull crushers - 105x8, 105x8, 115x8
DB kickbacks - 30sx8, 40sx8, 60sx8
Push downs - 200x8, 200x8 200x8
smoothballer
12-09-11, 4:05 pm
Some damn fine work D
12/9/11
Deadlifts worked up to 465
Good mornings 135x5, 185x5, 225x5, 275x5, 315x3
12/13/11 Back
Lat pull down - 140x8 140x8 for warm up, 170x8, 180x8, 190x8, 200x8
Row machine - 130x8, 140x8, 150x8, 160x8
Underhand pull downs - 150x8, 160x8, 180x8, 180x8
2 arm DB rows - 50x8, 60x8, 70x8, 80x8
Trying to get my back stronger so I can have a bigger bench press.
12/14\11 Shoulders and Traps
DB shoulder presses - 2 warm up sets with 30s, 45x8, 50x8, 55x8, 60x8
DB side lat raises - 20x8, 25x8, 30x8, 30x8
DB front raises - 15x8, 20x8, 25x8, 30x8
DB rear delt raises - 25x8, 30x8, 35x8, 40x8
Face pulls - 160x8, 200x8, 200x8
Barbell shruggs - 225x8, 275x8, 315x8
12\25\11 Max effort bench day
worked up to 525 on the bench press with sling shot. Almost got 550.
12/28/11 Shoulder and traps
DB shoulder press - 35s for 2 warm up sets, 50x8, 55x8, 60x8, 65x8
DB side lateral raise - 25x8, 30x8, 35x8, 40x8
DB front raises - 20x8, 25x8, 30x8, 35x8
DB rear delt raises - 30x8, 35x8, 40x8, 45x8
Face pulls - 200x8, 200x8, 200x8, 200x8
Barbell shrugs 225x8 315x8 365x8 385x8
5/20/12 I'm back on the forum again. I have still been training just not posting. I could make excuses but the truth be I just didn't make time to post. I'm currently training for the APF Can Am bench meet on July 21,2012 in Romulus Michigan.
Did max effort bench today
Did pin presses for a max single
I did 490lb for a single. Tried 555lb and missed it.
Followed that up with weighted push ups and dips.
Gonna make sure I post workouts more often.
5/21/12
Dead lifts
Did some warm up sets. Then worked up to 495lbs.
Then did some good mornings. 225x5, 275x5, 315x5
Then did some grip work.
5/23/12 Speed bench day
Did 9 sets of 3 reps with 225 with bands 3 close grip, 3 medium grip, 3 normal grip
Did medium grip 3 board presses with bands and chains 3 sets. 225 and bands and chains for 8 reps, 275+bands and chains for 8 reps, 315+bands and chains for 4 reps.
Did tricep role backs for 8 sets of 8 with 15 sec rest in between sets with 30 pound dbs
5/24/12 Squat day
Worked up to 275 low box squat for 12 sets of 2 reps. Not going heavy. Working on my form right now.
Did good mornings. 225 for 8 reps, 275 for 8 reps, 315 for 8 reps.
5/25/12 back and bicep day
Bent over barbell rows 6 reps 225, 6 reps 275, 6 reps 315, 6 reps 315
Lat pull down 4 sets of 6 with 200.
Row machine 4 sets of 6 with 200
Close grip lat pull down 4 sets of 6 with 150
Barbell curls 4 sets of 6 95
Hammer curls 8 reps 30, 8 reps 35, 8 reps 40, 8 reps 45
5/27/12 Max effort bench
3 board press with bench shirt. Worked up to 705. Missed 725 due to bad form. Not tucking my elbows on the way down. Will get that fixed.
Straight bar tricep extensions arms away from body 4 sets of 8 160.
Tricep cable kick back with rope. 4 sets of 8 130.
5/29/12 Speed bench
9 sets of 3 reps 225 plus bands. 3 sets close grip, 3 sets medium grip, 3 sets normal grip.
3 board press with medium grip. 225+chains and bands 8 reps, 275+chains and bands 8 reps, 315+chains and bands 8 reps
Finished of Speed bench with db roll backs. 8 sets of 8 with 35lb dbs with 10 second rest in between sets. Only got 6 reps on last set.
6/1/12 back and biceps
Barbell bent over rows. 3 sets of 8 with 225, 3 sets of 8 with 275, 6 sets of 8 with 315
Barbell curls 3 sets of 8 with 75
DB harmer curls 8 reps with 35, 8 reps with 40, 8 reps with 45
6/3/12 Max effort bench
Did shirted deloded strong bands to a 2 board. Gotta a bench contest coming up July 21 so wanted to get used to feeling heavy weight in my hands.
Worked up to 810 to a two board. It was a new PR for me.
Then did JM presses. 95x8, 105x8, 135x8
Tate presses 50lb dbs 3 sets of 8
1 arm cable tricep extensions 100lbs 3 sets of 8
Training is going very good. Gonna try for a 700lb shirted bench press July 21 at the APF CanAm Boarder War bench press competition.
6/4/12 dead lift day
Was running late so I didn't have a lot of time but wanted to get some work in. I figured some work is better than no work.
Did rack pulls with rack just below my knees. Worked up to 495 could done more but ran out of time.
6/5/12 Shoulders and traps
Did standing shoulder presses 3x8 with 135
Front raises with 20lb dbsx8, 30x8, 35x8
Side lateral raises 35lb dbs 3 sets of 8
Incline rear delt raises 35lbs 3 sets of 8
Face pulls on cable machine 100lbs 8 reps, 120lb 8 reps, 150lbs 8 reps
Shrug machine 2 45's each side 8 reps, 3 45's each side 8 reps, 3 45's and a 25 each side 8 reps
Finished off the work out with some sled pulling. Gonna try to increase my GPP so I don't get so tired on my max effort workouts
6/6/2012 Speed Bench Day
Bench 225 plus bands 9 sets of 3, 3 sets close grip, 3 sets medium grip, 3 sets wide grip
JM presses bar plus bands set of 8, 65 plus bands 2 sets of 8, 95 plus bands set of 8
40lb dumbell roll backs 8 sets of 8 with 15 secs in between sets
7/20/12
Weighed in today in Detroit for the WPC/AWPC Can/Am Boarder War Bench press competion. Show time is tomorrow. I've put in the work. Pay day is tomorrow.