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View Full Version : Striving for a MONSTER Raw Bench Press (and total)



DanG
11-19-12, 9:55 pm
Hi. My name is Dan Goodwin. I keep a log elsewhere, but I decided to start one here, too. Im a raw powerlifter and have competed twice in the 220 weight class. My best meet was 550/445/610 for a 1605 total. However, on my deadlift opener I herniated my L5/S1 disc, which has been a major set back. My deadlift has recovered very nicely, but Im still unable to squat heavy. My best gym lifts are 570/500/685 and my bodyweight hovers between 225-230 right now.

I plan on competing twice in the upcoming few months. One will probably be a bench only meet, and the other being push/pull. Id like to log mulitiple bench presses over 500 lbs in those 2 meets, and Id like to push/pull 525/725. After that, I plan on focusing all my attention on rebuilding my squat.

A 600 lb raw bench and 800 lb raw pull are 2 of my (lofty) long term goals, and I hope you follow along with my journey. Thanks for reading!

Heres a link to my youtube channel:

http://www.youtube.com/user/dan200428?feature=mhee

DanG
11-19-12, 9:57 pm
11/17/12

ME Lower

GHR
10x3

Deadlift
545x1
585x1
635x1
685x1 (10 lb PR)
700xf

Leg Extensions
100 reps

ss with...

CSR
15x5

So Spent.

Notes
I didnt plan on going straight weight today, but thats the beauty of training by feel. I do what I want, when I want, and hit a big PR. 700 felt really good off the floor, but just didnt have the lockout stremph. That will come over the next few weeks, as I have a lot better idea on accessory work for my particular weakness. Overall, it was a great pulling session.

DanG
11-19-12, 9:58 pm
11/19/12

ME Upper (POR Grip Reverse "Light" Band)

Bench Press (POR)
up to 365x1
add reverse "Light" band
390x3
410x3
430x3
460x1
480x1
500xf

CG 3 Board vs. Short Monster Minis
275x5
315x5x3

Swiss Bar Skull Crusher vs. Long Minis (see video)
70x15
90x15x2
90x13
70x20

Single Arm Band Pushdown
15x2

ss with...

DB Lateral Raise
20x3

Notes
My POR grip bench is really weak compared to my comp grip. I really wanted 500 with this setup, but Im just not strong enough. The accessory work was a lot of fun today, tho.

C.Coronato
11-20-12, 10:47 am
Welcome bro. Some solid ass lifts there.

J-Dawg
11-20-12, 12:35 pm
Subbed Dan. Very impressive lifting in here and great vids (just checked out a few). Was the Planet Fitness t-shirt to send a message to them, lol? (they recently banned deadlifts in their gyms)

DanG
11-20-12, 8:28 pm
Welcome bro. Some solid ass lifts there. Thanks man. Glad to be here.


Subbed Dan. Very impressive lifting in here and great vids (just checked out a few). Was the Planet Fitness t-shirt to send a message to them, lol? (they recently banned deadlifts in their gyms) Thanks for the sub.

LOL. I just bought a house and my training partner and I have a gym setup in my basement. We had a house/gym warming party last weekend and a friend of mine bought me the shirt as a gag gift. Needless to say, I loved it and plan on wearing it a lot. Haha. That was just a coincidence that I wore it while deadlifting.

DanG
11-20-12, 8:28 pm
11/20/12

Lower Accessory/Upper Back

15 minutes of mobility work and stretching

GHR
10x2
add 10 lb hat
15x3

ss with...

Leg Extensions
100 reps

Wide Grip Chins
10x2
add 20 lbs
10x5

CSR (close handles)
6 sets

Band Pull Aparts
20x3

Notes
I got linked some good mobility videos, and I put some honest into it for the first time ever. I will start doing this daily, and its going to definately help out my mobility by infinity percent. Other than that, my lower back wasn't up for anything today. I would have liked to do a little more, but Ill save it for another day.

J Wong
11-20-12, 8:42 pm
You're going down at C4C 2013.

DanG
11-22-12, 1:10 pm
11/22/12

DE Upper

Bench Press
225x5x2
add short MMs
245x3x9

*Speed was decent.

Incline DB Press
80x15x2
100x10
120x23
120x20

V Bar Pressdown
Heavy

Single Arm OH Tricep Extension (vs long mini band)
4 sets

Notes
Woke up a little early to get a good workout in before I head off to the parents house for Thanksgiving. I HATE HATE HATE training in the morning, but man, we had a really good workout today.

DanG
11-23-12, 6:41 pm
11/23/12

Biceps

Spider curls
5 sets

Hammer Curls
3 sets

Concentration Curls
4 sets

Notes
A friend of ours is in town for a couple days and wanted to swing my to train. We had a really good time working on his deadlift form. While I was down there, I decided to just hit some biceps a bit. Didnt do anything real tough, but just got a little pump dog on.

Also, Im 95% sure Im going to attempt the 700 lb deadlift again tomorrow... When I get a number in my head, I cant quit until I hit it. Good idea? Probably not. Do I care? Not at all.

DanG
11-24-12, 5:56 pm
11/24/12

ME Deadlift

GHR
6x3

Deadlift
405x1
495x1
545x1
585x1
635x1
700x1 (15 lb PR)

Notes
Thats all I ended up doing today. My mind was gone after the pull. Ill hit accessories hard next week.

http://youtu.be/qHMil8gwKX4

DanG
11-24-12, 6:04 pm
http://www.youtube.com/watch?v=qHMil8gwKX4

Polk17
11-24-12, 9:06 pm
Very strong bro. Where are you from?

DanG
11-24-12, 10:18 pm
Very strong bro. Where are you from?

Thanks man. I live just outside of Detroit.

DanG
11-26-12, 9:28 pm
11/26/12

ME Upper

Bench Press
405x1
435x1
455x1
475x1

CG Paused FP vs 80 chain
225x8
315x5x3

DB Rollbacks
45x12x3

Band Pushdown
20x4

ss with...

DB Lateral Raise
20x4

Notes
Very happy with the 475, considering this was the first straight weight bench press in a long long long time. This is a great starting point for me heading into the next few months. Great workout.

DanG
11-27-12, 8:24 pm
11/27/12

Lower Accessory/Upper Back

Hip mobility work and stretching

GHR
100 reps

Leg Extensions
100 reps

Lat Pulldown
90 reps

Abs

ss with...

Hyper Extensions
15x3

CSR
55 reps

Notes
Doing the high reps today felt good for a change of pace. Im exhausted.

DanG
11-29-12, 8:49 pm
11/29/12

DE Upper

Bench Press (vs short MM - ~90 lbs at top)
225x3
add short MM
245x3x9 (varying grips)

*Speed was better than last week.

Incline DB Press
80x10
100x10
120x25
120x18

Tates (paused on chest)
70x10
80x10
90x8

Wide Grip Chins
60 reps

ss with...

JM Push Up Things
100 reps

Notes
Speed on the bench was great today. I definately improved compared to last week. Incline DB press continues to improve as well. Good session, brah.

DanG
12-01-12, 7:16 pm
12/1/12

RE Deadlift(triple vs. 120 chain)

GHR
10x3

Deadlift
455x1
add 120 lbs chain
455x3
495x3
545x3
585x3 (PR)

*Previous best with same setup was 585 x 1, fail second rep. So this was huge.

CSR
6 sets

Band Pull Thru
20x4

Band Pull Apart
20x3

Notes
Great session. My pulls felt hit or miss. 545 was a mess, but 585 was better. Greg hit 650, which is a huge, huge, huge PR for him. Fe was hype tonight.

DanG
12-03-12, 10:16 pm
12/3/12

ME Upper (Paused FP vs 120 c)

Bench Press
up to 405x1

Paused FP (Comp Grip)
275x3
add 120 lbs chains
275x3
315x3
340x3
365x1
385x1
405x1
420x1

Low Incline Double Paused DB Press
90x10
120x10x3

Rope Pressdown
4 sets

Lateral Raise vs. Mini Band
4 sets

Notes
Good session. Floor pressing was decent considering where I am in this training cycle. This was the first time doing the double paused DB press, and let me tell you, they're a keeper. Felt absolutely amazing.

We also have our bench rotation layed out up to our meet in March. When we put it on paper, we realized the damn thing is right around the corner. Time to get work done.

DanG
01-25-13, 8:05 pm
Ive really been slacking on updating this log. Smh.

Bench training is going great. I hit 495 to my chest a few weeks ago, and a 2 board PR last week. Im going a bench only on February 2nd, and I hope to log an official 500 lb raw bench @ 220. Ill start updating this log regularly again and share my progress.