405 raw bench quest [Archive]

moparguy55

05-21-14, 9:16 am

Hey guys been struggling in the 350-385 area since Decemebr 13. Came here for some pointers and i feel i'm going to bust threw now. This is my 4th 5/3/1 cycle of bench. Started back in the gym may 13 where my first bench was 174 x4 last set.

I started deadlifting and squatting 3 months ago. In a year i'm shooting for a 500 dead lift and 405 squat.
Squat for sure my weakest lift always has been.

Tuesday 5/20/14

flat bench

Warm up
bar x 20
135 x 10
185 x 4
225 x 4

Work sets
269 x 3
302 x 3
338 x 3
365 x 1

Dead press
247 x 2
269 x 2
286 x 2
225 x 6

narrow grip bench

225 x 8
247 x 6
225 x 4 paused

DB flys
50's x 12
60's x 10

laying db skull crushers
25 x 12
25 x 10
30 x 8

kick backs
40 x 8

Tri rope pressdown
double adj pulley machine i assume kg's but feels easier than the normal top pully machine i used before. the adj cable heith makes it easier for me to adjust for height at 6'2.

42.5 x 12
47.5 x 12
52.5 x 10
57.5 x 8

That was a wrap

I think dead press and strengthening my triceps and OHP will help me get there.

Tried a titan ram Large wih 315 x 6. Pretty sure this thing is way tight. Can't even get my normal grip on the bar. Noway to keep the band on my sternum so tight slides up my biceps and band is almost to my neck.

Pretty sure i will redo this 5/3/1 as the last rep in last set has been tough both weeks now 320 x 5 was tough last week too.

Cellardweller

05-21-14, 11:07 am

I'm in for this ride. Although I think you'll be changing that thread title in a couple months. Awesome start.

moparguy55

05-21-14, 11:15 am

I'm in for this ride. Although I think you'll be changing that thread title in a couple months. Awesome start.

I hope so too man. Been chasing that 4 plates for awhile. Had set a goal to get 405 up this month in may a little disappointed as i don't see it happening, but oh well just makes me more determined. Last time i tried it got it about 1/3 up. I'm not going to try it again till i know i can own it.

Do i ever feel those dead press the day after even front delts.

Whats your thought on a strip set on flat before going to dead press ? I was going to rep out at 315 , but said id save some gas for dead press.

Cellardweller

05-21-14, 11:41 am

G Diesel

05-21-14, 11:50 am

moparguy55

05-22-14, 8:59 am

It's never a failed attempt. You know where you failed, and you know what you have to do to fix it. If anything that lift empowered you. Never look at it as failure. Most guys in the gym are so afraid to fail, afraid of what everyone will think of them if they miss, that they don't progress at all and just keep on making the same mistakes over and over. It's awesome that you're more determined.

Strip set sounds pretty good. Go for it.

For sure well said.

5/22/14

back and biceps

T bar row w/ chest pad
warm up

2 plates + 25+10+5 X 8 reps
3 plates +10 x 8 reps
3 plates +25+10 x 8 reps
4 plates + 10 x 4

Pull ups
1 x 8
1 x 6

pulldowns
225 x 10

bb row
135 x 8
225 x 8
247 x 6

db row
120 x 8

2 handle pulldowns

1 x 150x10
2x 150 x 10

biceps

5 sets db hammer 8 reps
30,40,45,50,60

3 sets bb curl super strict form
75,80,85 10 reps each

preacher ez bar
1x75x6

standing 2 handle cable flex motion 30lbs till failure

some crunchs and done.

Cellardweller

05-24-14, 11:30 am

Great fucking post bro. Awesome.

Peace, G

For sure well said.

Thanks guys. Took me a long time to learn that for myself.

5/22/14

back and biceps

T bar row w/ chest pad
warm up

2 plates + 25+10+5 X 8 reps
3 plates +10 x 8 reps
3 plates +25+10 x 8 reps
4 plates + 10 x 4

Pull ups
1 x 8
1 x 6

pulldowns
225 x 10

bb row
135 x 8
225 x 8
247 x 6

db row
120 x 8

2 handle pulldowns

1 x 150x10
2x 150 x 10

biceps

5 sets db hammer 8 reps
30,40,45,50,60

3 sets bb curl super strict form
75,80,85 10 reps each

preacher ez bar
1x75x6

standing 2 handle cable flex motion 30lbs till failure

some crunchs and done.

Huge day there.

moparguy55

05-24-14, 1:00 pm

5/23/14

Light bench and shoulders

Bench warm up then

185 x 15
225 x 15
225 x 8 pause press narrower grip pinky on ring

Db flat
80's x 8

Unfortunately I think db press is out. Seperated left shoulder on inclines back when I was 19. It didnt feel good down at the chest with the dbs.

I think since I started deads and narrow grip on my heavy day (tuesdays) I will add this workout at the end kind of BBB style and just bench once a week. When I bench light fridays im still tore up from tuesdays. 225 always feels heavier than normal.

I waited and waited for squat rack for ohp. No dice so

Seated db shoulder press

80's x 8
85's x 8
90's x 6
90's x 5

Squat rack still occupied and no military press bench so I went to the flat bench press put the rack height up and did seated military on the bench.

1 x 95 x 8
2x 128 x 5
3 x 128 x 5
4 x 145 x 4

3 sets cable handle lateral raise 10 reps

2 sets front raise on pulley machine with the tricep rope.

Some rear delt work
1 set 10 face pulls
1 set handle reverse cable crossovers facing the weights. Really hits the rd I find.

Some crunchs and done

Cellardweller

05-25-14, 5:36 pm

When I do DB press I try to keep my wrists neutral at a 45 degree angle. When the bells are at my chest my thumbs would be pointed at my chin if I extended them. This puts more stress on the pecs and allows you to keep the elbows from flaring out at the bottom. If you keep the bells aligned like you're pressing a barbell then there's more stress on the shoulders and tri's. Grab some moderate weight DBs and play with it for feel. Maybe this will work for you.

moparguy55

05-26-14, 9:24 pm

Will try db hand placement. I had them at angles. Maybe not enough.

Missed my deadlift/squat day on the weekend. Did it today.

5/26/14

Deadlifts

Warm up
135 x 8
225 x 4

258 x 6
315 x 4
365 x 2
409 x 1

Squats
225 x 6
258 x 4
275 x 2
225 x 6

Ham curls laying
set of 8 not sure what the weight was #9 out of 13.

I think I may adopt rhis new schedule
mon deadlift/squat leg work calves.
tue bench and tris
wed off
thurs back and biceps
fri shoulders and traps

moparguy55

05-27-14, 8:40 pm

Argh last bench day before the june 7 meet. Couldn't have gone worse. I guess i will go back to making bench first workout of the week. Power felt low as soon as i unracked first work set. dunno if it was the dead lifts and squats yesterday or what.

warm up
bar x 20
135 x 8
185 x 4
225 x 4

work sets

285 x 5
320 x 3
360 failed arghhhh

thats all 5/3/1 called for but i was pissed so
squeeked out 2 sets @ 315 x 4

315 felt heavy today

275 x 8
225 x 4 paused
275 x 1 pause
297 x 1 pause

narrow grip
225 x8
225 x 8
185 x 8
185 x 8

squat rack was busy and it was a crap shoot anyway today so called it quites for bench with 1 set db flat press
70's x 8

tri rope pressdown

1 x 42.5kgx 10
2x 47.5 x 10
3 x 47.5 x 10
4 x 52.5 x 8

overhead tricep ext machine
2 x 105 x 10

1 arm pres-downs
1 x 17.5 kg x 10

moparguy55

05-28-14, 9:01 am

Crazy how there can be easily 20-40lbs swing within a week.

The 350-385 area been story of my life since decemeber 2013.

Cant wait to get at it again after june 7 meet. Traded my L ram for an XL.Fit way better. Try to shock the body with some overload.

moparguy55

05-28-14, 11:35 pm

another day more pressing

Yesterdays shitty bench turnout lit my fire today

standing OHP liking the 5x5
bar x 12
95 x 8

work sets
1 x 128 x5
2 x 128 x 5
3 x 128 x 5
4 x 128 x 5
5 x 128 x 5
6 x 95 x 10
7 x 95 x 12

3 sets lateral raises with handle on cable pulley 12 reps each

2 sets handle front raise 10 reps each

2 sets bent over cable rd raises 10 reps each

shrug station takes plates on each side old school row machine.
1 x 90 x 10
2 x 180 x 8
3 x 270 x 8
4 x 360 x 8
5 x 450 x 5 (lost my grip was shooting for 6-7)
6 x 270 x 8 reverse stance facing opposite direction
7 x 180 x 8 reverse

2 sets cable pulldowns with tri rope for abs

i usuallt do back on todays workout but goin to try 3 competition bench lifts saturday so want to get shoulders done and a lil rest before. gonna take friday off.

This 5x5 got my wondering about taking it to bench.
done

moparguy55

05-31-14, 2:58 pm

5/29/14
back didnt have the gas for biceps

bar row w/ chest pad
warm up

2 plates + 25+10+5 X 8 reps
3 plates +10 x 8 reps
3 plates +25+10 x 8 reps
4 plates + 10 x 4

Pull ups
1 x 6
2 x 6
3 x 6

pulldowns 1 x 185 x 12

BB row
1 x 135 x 8
1 x 185 x 8

started getting right forearm pain so stopped those

DB rows
1 x 105 x 8
2 x 115 x 8
3 x 120 x 8
4 x 80 x 14

2 handle pulldows

2 sets of 10 150lbs

gas tank empty

bench competition june 7 so today some prepping with dirty long pauses

warm up
bar x 10
135 x 8
185 x 4
225 x 4
275 x 1

315 x 1 pause
325 x 1 pause tough

a few singles at 295 305 275

benched at 10 am not my thing usually im peak around 4-5pm
oh well comp will be at 9:30 lifting

gonna retool and change up 5 3 1 i think after its over

gonna try for
2 weeks 5 sets of 5
2 weeks 7 sets of 3
deload

continuing with dead press. and goin to start some overload work with the ram.

my ass always tends to want to come off bench. Benching with it not able to come off killed my leg drive.

gonna work on my leg drive and id like to get my grip in maybe a little and get more tricep strength involved. Work on flaring at the right time.

Will have some videos from the meet.

off this week

I think im all chest benching now

mustgetbig

05-31-14, 3:05 pm

moparguy55

05-31-14, 9:47 pm

If your trying to really up your bench maybe everything else like squat and deadlift should take a backseat. Not saying stop squatting and dead lifting but maybe maintain them and focus on bench for awhile. I'm noticing that if I want a lot of improvement in my bench my other lifts are gonna have to be maintained while I build my bench then I'll focus on the other lifts again. I'm doing this now until I bench 455 for 3 reps.

I hear ya man. My deadlift and squat are just starting to take off. My whole training life ever since 14 has been bench focused. Hard to back off on them as my bench frustrations I take out on deadlifts lol.
Just finished 1 year in the gym steady. Gonna be a PR for me never made it more than a year in a row, so im excited to see results after 2 years.

After the competition im gonna bring my grip in 1 finger so pinky on the ring. Tuck elbows more, work on leg drive and not raisin ass off bench. If i can just come a couple inches off the bench i get so much more drive and power.

Pounding the narrow grip bench,deadpress, OHP.

Gonna scrap the 5 3 1 and go back similar to what i used to do.
Two weeks 4-5 sets of 5
Two weeks 6-7 sets of 3
deload week

mustgetbig

05-31-14, 11:06 pm

moparguy55

06-01-14, 12:39 pm

Putting my pinkys on the ring has helped a lot. And now I'm benching three times a week and rotating squats and deads weekly. Seems good so far. I haven't had a problem with my but coming up since I started keeping my feet flat but when I benched on my toes it seems like my but always came up.and I feel you on the lack of progress. I tore my Pec November 2012 benching 405. I had to start back with the bar and build back everything and just within the past two weeks got a new PR. I hope you do good at your comp bro. Be safe and have fun.

Thanks for the input man.

Question what does your workout look like 3 times weekly ?
For awhile i said i'll bench heavy twice a week. That didn't help me. Even 4 days after a heavy bench i still don't have the power back. Everything feels 30-40 lbs heavier than it did 4 days prior.

I tried doing speed work on the second day. Thought it helped but now i question everything i been doing bench program wise lol

mustgetbig

06-01-14, 12:48 pm

Thanks for the input man.

Question what does your workout look like 3 times weekly ?
For awhile i said i'll bench heavy twice a week. That didn't help me. Even 4 days after a heavy bench i still don't have the power back. Everything feels 30-40 lbs heavier than it did 4 days prior.

I tried doing speed work on the second day. Thought it helped but now i question everything i been doing bench program wise lol

I didn't just start with three times a week I worked up to it overtime. On Monday I'll do warmups then hit 7 sets of 5 with 75% of my max then a few assistance things. Wednesday I'll warmup then do 8 sets of 4 reps at 80% of my max then some assistance. Thursday I alternate weekly between squats and dead lifts. Saturday I warmup and hit 10 sets of 3 at 85% of my max. I think if your form is good you can bench often without injury. I'm gonna add about five pounds a week to all my sets and work at it until I'm hitting 405 for ten sets of three then I'll see where I'm at again.also I don't do anything specifically for speed I just push everything as fast as possible.

moparguy55

06-01-14, 1:04 pm

I didn't just start with three times a week I worked up to it overtime. On Monday I'll do warmups then hit 7 sets of 5 with 75% of my max then a few assistance things. Wednesday I'll warmup then do 8 sets of 4 reps at 80% of my max then some assistance. Thursday I alternate weekly between squats and dead lifts. Saturday I warmup and hit 10 sets of 3 at 85% of my max. I think if your form is good you can bench often without injury. I'm gonna add about five pounds a week to all my sets and work at it until I'm hitting 405 for ten sets of three then I'll see where I'm at again.also I don't do anything specifically for speed I just push everything as fast as possible.

Interesting i love reading what different people do for work.

Me its not so much pain benching more than once a week its muscle sorness, along with the tank is only 70% full. Could be just age now too lol

it seems like i need almost 7 days to be recovered ready for more heavy work

mustgetbig

06-01-14, 1:21 pm

Interesting i love reading what different people do for work.

Me its not so much pain benching more than once a week its muscle sorness, along with the tank is only 70% full. Could be just age now too lol

it seems like i need almost 7 days to be recovered ready for more heavy work
My advice would be to know the difference between bad sore and regular sore and push threw regular sore until your body adapts to it and recovers faster. I'm usually sore somewhere all the time you just gotta push threw it as long as its not a bad pain sore. I've learned a lot since I started lifting and posting here over six years ago the main thing being that our body is capable of so much more than we will ever know.

Cellardweller

06-01-14, 1:44 pm

If you have your heart set on benching more than once a week, then you probably want to follow a conjugate program. Here's some good reading for you.

http://articles.elitefts.com/training-articles/benchipedia-dave-tates-free-bench-press-manual/

moparguy55

06-02-14, 8:51 am

moparguy55

06-08-14, 12:46 pm

moparguy55

06-10-14, 12:36 pm

Trying the old iron pit university gym i trained at 10 years ago this week.
Less than ideal bench set up but i can work on that in a different rack. After using a crappy bench i see there is 1 good flat bench.

6/9/14

Bench was wierd set up

bar x 10
135 x 8

then
225 x 8
245 x 8
255 x 8
275 x 6
225 x 4 paused

Db flat press paused
75 x 12
90 x 8
105 x 4

close grip bech
was drained at this point
135 x 14
185 x 8
135 x 10 paused

db skull crushers 4 sets of 10
tri rope pressdowns 4 sets 12,12 10 10
single hand reverse pushdown set of 10

some abs
Done

moparguy55

06-11-14, 9:03 am

6/10/14

Good night tonight weighed in at 236lbs today. like to get down to about 220-225.

Deadlifts

135 x 8
225 x 5
275 x 6
345 x 3
435 x 1 PR
345 x 3
275 x 4 sumo
225 x 6 sumo

Standing t bar row took about 60 seconds between sets
1 plate x 10
2 plate x 10
3 plate x 8
3 plates plus 35lbs x 4

pulldowns
195 x 12
180 x 10

1 arm db row

100 x 10
110 x 6
80 x 12

some abs done

Cellardweller

06-11-14, 1:47 pm

1st bench only competition under the belt lots learned.

opening lift 292 success
second lift 308 turned down started to rack before the call then stopped but too late.
3rd attempt 308 couldn't lock it out about 3/4 up.

I talked to some verteran lifters about the warm up as i'm clueless on warming up for a max never seems to come natural and i overshot it.

Im no morning guy first time i ever benched at 8:30am in my life ouff lol.

bar x 10
135 x 8
225 x 6 mixed pause
275 x 2 one paused
315 x2 touch and go. The odd thing about it was 315 felt light im sure i could have hit a pr on reps Im confident i had 7 in me.

I learned that does not translate to the stage.

What i found the worst was the wait to start command seemed forever.
The press command was about 1.5 seconds on the chest. I did fairly good with this except the last attempt was out of gas.

Just so common nature to rack it right away need to work on that.

Cant wait to get back in the gym monday.

Going to change things up this cycle. Come into pinkys on the ring try to tuck elbows more. Always prone to ass coming off the bench, so i'm definitely gonna train so that it doesn't happen. Will probably mean a decrease in weight, but oh well.

More heavier narrow grip bench,dead press, db press.

Next comp i want to do all 3 lifts.

My first comp was a bench only thing locally and it was 225 for reps. I think I did 27, but I did full reps and everyone else did half reps because the rules were you only had to bench up to where the bar was racked. And it was racked low. Next up was Relentless Detroit for full power. I only warmed up with a couple sets of 225 and maybe one of 275 all for 5 reps. The best advice I got though was to ask for a hand off. That stops you from getting set and just going at it before the command. Your next meet will go better but its always a learning experience.

moparguy55

06-13-14, 4:42 pm

My first comp was a bench only thing locally and it was 225 for reps. I think I did 27, but I did full reps and everyone else did half reps because the rules were you only had to bench up to where the bar was racked. And it was racked low. Next up was Relentless Detroit for full power. I only warmed up with a couple sets of 225 and maybe one of 275 all for 5 reps. The best advice I got though was to ask for a hand off. That stops you from getting set and just going at it before the command. Your next meet will go better but its always a learning experience.

One of the spotters was giving hand offs. maybe just nerves but it seemed forever to start.

Good experience.

moparguy55

06-13-14, 4:54 pm

6/13/14

Bench again

Warm ups then

275 x 5
275 x 5
275 x 5
275 x 5
295 x 5

OHP

95 x 5
115 x 5
135 x 5
135 x 5
135 x 5

4 sets lateral db raises

1 set front raise

bb trap shrugs

135 x 10
225 x 10
315 x 8

shoulders are sore but surprisingly not the chest.

Looks like monday thurs will be bench moving forward.

Im thinking monday i will warm up and either blast a set of 315 and go from there. Or pick a weight for 8 reps then 6 reps, and maybe a few sets of 3.
The second day 5x5 felt good. Not sure its beneficial to do 5x5 twice in a week with same weight ?

squats and biceps was supposed to be today, but will do that tomorrow.

moparguy55

06-14-14, 11:33 pm

Squat day

6/14/14

Warm ups

Then
185 x 6
225 three sets of 6

1 set front squat 135 x 6

Db hammers
20 x 12
30 x 10
40 x 8
50 x 8

Seated concentration hammer
30 x 10
30x10

Ez bar curl
85 x 8
85 x 8
Strict form

4 sets calf raises.

20 min ab work

Done for the week

moparguy55

06-16-14, 10:10 pm

6/16/14

Bech day gettin back in the groove.

warm ups
then

295x3
295x3
315x3
315x3
315x3
295x6
275x7

Dead press
225x3
245x3
275x2

close grips
225x8
245x7
225x12

3 sets db skull crushers

4 sets tri bar pressdown
1 set rope pressdown

triceps and chest are toast.

moparguy55

06-17-14, 9:15 pm

dead lift day today reps

I have decided to do some cube style with squat and deads. only do one heavy max in a week. the other moderate reps.

135x6
225x6
275x5
295x5
315x5
365x2
315x5

so hot in the gym i was soaked. no a/c in this iron pit just fans.
Wanted to peel my shirt off so hot sweat like a pig.

bent over t bar row
1plate x 10
2plate x 10
3plate x 8
3p + 25lbs x8
2 plate x 12

lat pull downs
180x12
180x12

db row

100x10
100x10

trap shrugs with db and bb
6 sets total

10 min ab work

done

Cellardweller

06-19-14, 2:32 pm

moparguy55

06-19-14, 4:56 pm

The Cube was great for my deads and squat but not for bench. I guess alot of people have this problem. I don't know why. The only reason I haven't been doing The Cube is because 5/3/1 is just easier to figure out and when I walk into the gym I'm not trying to figure out if its speed day, rep day or ME day. So how's benching 2x per week going? Feel drained on the chest days or are you recovering enough?

Gym closed today crap, so bench #2 be tomorrow. I upped my protein intake and no upper body work since monday i'm ready to bench again thursday. Still a little sore. I think the 5x5 works good on the second bench day. I dont do any dead press or close grip, flys nada. Just the warm up 5 sets then i go to OHP. I don't go till failure i'd say each set i got atleast another rep or two left in me. I'm hitting 75% of 1rm for 25 reps. I usually pyramid up in weight, but i will give this a try. Monday my big day i will hit a set of 5 then pyramid up in tripples. Then strip down some for a couple more sets of max reps with relatively heavy weight.

From another member on here said getting past the barable sore and pushing threw. Thats what i'm trying to do.

7 days off the bench is too long for me i slip out of the goove. Even 7 days before competition was too long for me i think. Next comp i will probably do last bench 5 days out..

I learned that the bumpler plates at the iron pit are all 46-47lbs instead of 45. I thought 315 felt heavier than normal.

moparguy55

06-20-14, 9:23 pm

bench again and shoulders

iron pit closed went back to the old gym

Bench is about 2-3 inches to low. No wonder i had problems with ass coming off bench.

Anyways
warm ups

4 sets all paused

225 x 4
247 x 4
258 x 4
275 x 4

297 x4 touch and go

OHP is goin up

95 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

3 sets db raise by 12

2 sets 12 RD cable

some abs

moparguy55

06-21-14, 6:02 pm

Correction to yesterdays post OHP the sets at 135 were x 5 not 8.

Today 6/21/14 squats

bar x 8
135 x 6

work sets

185 x 2
225 x 2
258 x 2
275 x 2
297 x 2 PR

2 sets of 6 @ 135lbs front squats. Having trouble with holding the bar.

1 set laying hamcurls x 10

db hammers

20 x 12
30 x 10
40 x 8
45 x 8
50 x 8

bb curls super strict form

70 x 8
70 x 8
75 x 8
80 x 8

concentration db curls 30 x 10

concentration db hammer 35 x 8

4 sets 15 calf raise machine
480
500
520
540

100 crunches and done

moparguy55

06-23-14, 11:15 pm

bench time

doubles this week.

warm ups then

275 x 2
295 x 2
305 x 2
315 x 2
325 x 2
335 x 2
315 x 4

dead press was crappy

275 x 2
285 no go

db press all paused at bottom

85 x 10
95 x 7

close grip bench

185 x 12
205 x 10

4 sets tri bar pressdowns
1 set rope pressdown
1 set db kickback

done

Bench is starting to take off. I realized i was touching the bar too low, down almost top of abs. My wrists were not staying straight under the bar. Bringing it down nipple area now. Feel more tension in my back and bring more front delt into the press.
Next time i get down to singles i will ramp up higher. I should have probably done 295 320 340. Still a good bench workout so im happy.

moparguy55

06-25-14, 10:12 pm

Tuesday was off this week gym closed holiday.

Was supposed to deadlift today with my buddy went up to see him a couple hours away. He insisted on benching lol so i did my second bench today which is pause day.

Went really well. +10lbs over all sets last week.

warm ups then

235 x 4
255 x 4
270 x 4
285 x 4

Had more in the tank could have prob hit 2 anyway at 295.

Going to rotate incline press with OHP weekly.

This week inclines

80's x 8
95 x 5
105 x 5
80 x 8 paused at bottom

few sets of lateral and rd db raises.

Deadlifts and back tomorrow.

moparguy55

06-26-14, 10:35 pm

deadlift heavy week

warm ups
135x6
225x4

then
275x3
337x3
405x2 rep PR
365x2 sumo
365x3

still leg deads

135x8
185x8

t bar row seated
1plate x8
2 plate x 8
3 plate x 8
4 plate x 4
2 plate +25lbs x10

pulldowns
180 x12
195x12

trap shrugs bb
135 x 8
225 x 8
315 x 8
315 x 8
called it quits sharp burning pain in left trap near center of back. happens sometimes

upright row
70 x 10 x 2

db row 110 x 6

some abs

moparguy55

06-28-14, 4:32 pm

squat rep day

warm ups then

185x5
225x5
241x5
258x4

front squats 2 sets of 5 @ 135

db hammers
20 x10
30 x 8
40 x 8
50 x 8
60 x 5
70 x 3

preacher ez bar
65x8
76x8
87x6

db alt 35x12

bb curl strict 80x12

4 sets 14 calf raises 500-560lbs

2 sets ab cable pulldown crunch

monday singles on bench day :)

next week heavy squat week. Gonna try 315x2 final set. Be first time i ever had 315 on a squat bar.

Cellardweller

06-28-14, 11:04 pm

next week heavy squat week. Gonna try 315x2 final set. Be first time i ever had 315 on a squat bar.

Hell yeah, lets do this!!!

moparguy55

06-30-14, 9:46 pm

So my buddy and i both thought we would try singles this week. I was hayin yesterday.felt burnt this am. Almost moved bench till tomorrow. Buddy works summer job doin manual labor thowin feed bags all day. So I toughed it out. He had a big day at work too. Was 40C outside today. Thank god I work in an office lol.

Anyways here she goes
warm ups then

275 x 1
305 x 1
325 x 1
345 x 1
345 x 1
345 x 1
315 x 4

Tried titan ram with 315. Bah not liking it.

Close grip bench
225 x 15
225 x 10
245 x 6

Paused db press 2 seconds at bottom
85's x 10
95's x 5

2 sets db fly

4 sets tricep bar pressdowns. Worked up to 195 x 10.
Reverse handle pressdown

Done

moparguy55

06-30-14, 9:48 pm

We decided to combine doubl and single week. Hit some doubles work up to a couple singles.
week of 5 reps
week of 3 reps
week of double and singles

I will stick to my benching twice a week. Second bench day stayin with 4x4 paused.

moparguy55

07-01-14, 5:13 pm

deadlifts rep today

135x6
225x5

work sets
285x5
305x5
325x5
355x3

rack pulls
325x4
375x3

t bar row
1plate x10
2plate x 10
3plate x 8

DB row
90x10
100x8

lat pulldowns
195x10x2

trap shrugs
135x10
228x8
315x8
405x7

150 crunches done

Training going good deadlifts and squats are pr's weekly for reps and weight.

Cellardweller

07-03-14, 12:48 pm

So my buddy and i both thought we would try singles this week. I was hayin yesterday.felt burnt this am. Almost moved bench till tomorrow. Buddy works summer job doin manual labor thowin feed bags all day. So I toughed it out. He had a big day at work too. Was 40C outside today. Thank god I work in an office lol.

Anyways here she goes
warm ups then

275 x 1
305 x 1
325 x 1
345 x 1
345 x 1
345 x 1
315 x 4

Awesome. Goal smashed. Give paused squats a shot. Just like paused bench they'll help you build explosiveness out of the bottom of the lift.

moparguy55

07-03-14, 2:14 pm

Awesome. Goal smashed. Give paused squats a shot. Just like paused bench they'll help you build explosiveness out of the bottom of the lift.

Thanks man I will try the paused squat as an accessory lift this week. Front squats kicked my butt last week. Had no belt on thought i was having a hernia. Not kool.

Pause squat the same as a box squat ?

moparguy55

07-03-14, 9:52 pm

Great workout tonight
bench round 2 and shoulders. All PR's for weights every set f ya.

bench round 2 all paused reps

warm ups then

241 x 4
258 x 4
275 x 4
291 x4 thought id only have 2 in me big surprise.

Pretty happy considering my only lift that counted at the june 7 meet was 295 and now im hitting it for 4 reps last set.

I should have done way more pause reps prior to the meet, but live and learn.

OHP

bar x 8
95x5
140x5
140x5
140x5
140x5
140x5

3 sets lateral raises
a few set cable handle raise for rd's.

moparguy55

07-05-14, 5:38 pm

squats

warm ups then
185x2
236x2
269x2
286x2
315x2

First time i ever squatted 315 in my life big day. depth was good on 1st rep second not quite deep enough. Should have asked for a spotter.

pause squats

225x3
225x3

calf raises 2 sets 14

db hammers

started 25's x 10
went up 10lbs a set to 65 x 8
75x4
85x2

last two sets cheat curls

super set bb curls super strict.

80x12
90x8

moparguy55

07-07-14, 11:10 pm

bench night

warm ups then

295x5
295x5
305x5
315x5 my rep max at 315 is 6 pretty much fresh, so happy with this.
325x2

Next wave of 5's im going to rep out with 315 fresh. Defeat this 315 once and for all. I think i got 8 in me.

DB paused
95 x 5
100 x 5
100x 8

close grip inclines
135x8
185x8

flat close grip
225x10
245x6

tricep pressdowns
150x12
165x10
180x8
195x8

rope pressdown
120x10

50 crunches done.

moparguy55

07-09-14, 8:46 pm

heavy deads week

burger prior to lifting bout an 1h before awesome lol

All sets +10lbs since last heavy week

warm ups then

225x3
285x3
347x3
416x2 PR

rack pulls

365x3
405x3
455x3

SLDL
225x9

t bar row

1platex10
2px 8
3px8
4px5

pullups 2 sets of 8 PR

db rows
110x8 2 sets

bb shrugs
135x10
225x8
315x8
405x8

lat pulldowns 195x10
2 handle pulldowns 165x5 right after the lat pulldowns

ab stuff and done

moparguy55

07-10-14, 10:30 pm

I quote from member mustgetbig keeps coming back to me. "know what normal sore is and push past it" This is the advice i took from him after i said i cant bench twice a week not enough strength to go again and too sore. Was rough for a couple weeks but pretty good now. Monday bench was extremly taxing so i know why im still banged up today.

my back and traps were wrecked from yesterdays back and deadlift session. Chest a lil sore still and shoulders were sore still from mondays bench. I almost skipped bench altogether tonight and just did OHP.

Said f it i will try it

Its pause bench night

the bar actually felt heavy said F

135 x 8 actually felt like 185 F

185x4 felt like 225 double F

cranked up the tunes said lets do this

each set +5lbs over last weeks paused session

247x4
263x4
281x4
297x4 big PR super stoked went up easier than last weeks 291 x 4

Had another rep in the tank for sure.

I swear paused bench sets has helped my off the chest power and speed astoundingly. Its like my sticky spot is now lockout where before was first couple inches.

Great ohp day to another 5lbs over last week. Grinded the last couple reps on set 5 though.

95x5
145x5
145x5
145x5
145x5
145x5

Db lateral raises

25x12
30x10
35x10

rd cable crossovers

1 set side lateral cable handle raises

100 crunchs

Done

moparguy55

07-11-14, 8:35 pm

another +10lbs over last squat rep day.

Killer training month

Squats

195x5
236x5
252x5
269x5 PR 10lbs havier and one more rep than last rep week

pause squats 2 seconds at bottom

225x3
225x3

bb curls

70x10
80x10
100x8
110x6

db hammers
30x8
40x8
50x8
60x8
75x4

Calve raises 4 sets up to 600lbs.

Done for the week.

Body needs a rest to recover sore everywhere and drained.
72 hrs no weights at all

moparguy55

07-14-14, 8:53 pm

Bench triples week Pretty happy

warm ups then

285x3
315x3
345x2.5 couldnt lock out last one
335x3
335x3
315x4

Had it in my head was gonna do 345x4 dont feel like i took the right approach. Its like i never know when my best set will be its usually 3-4

I should have took 345 on the fourth set today.

Oh well never done 3 sets of 3 with 335-345 range. Looking back my last 3 day didnt go past 315 so some good progress made.

Next week doubles

Paused DB press

85x6
100x5
100x5

close grips
225x10
245x6
185x15

db skull crushers and bar pressdowns.

Wish i would have got the 3rd rep at 345 but oh well will kill it next time.

mustgetbig

07-14-14, 11:41 pm

your doing great!! looks spot on for 405 soon.

moparguy55

07-15-14, 8:38 am

your doing great!! looks spot on for 405 soon.

Thanks man.

Opps i meant i had visualized 345x3

Bench triples week Pretty happy

Had it in my head was gonna do 345x4 dont feel like i took the right approach. Its like i never know when my best set will be its usually 3-4

moparguy55

07-16-14, 11:33 pm

rep deadlifts

warm ups then

225x5
297x5 PR rep
315x5 PR rep
337x5 Pr rep
365x3

rack pulls
365x4
455x3
475x2

tbar row
1patex10
2px8
3px8
4px6 PR rep at that weight

pull ups
8
6

db row
115x8
90x14

lat pulldown 195x12

shrug machine
2 platesx10
4px8
6px8
8px8
10px6

70 ab weighted pull downs with tri rope

Cellardweller

07-17-14, 12:59 pm

Bench triples week Pretty happy

warm ups then

285x3
315x3
345x2.5 couldnt lock out last one
335x3
335x3
315x4

This is excellent. This is building strength right here. You didn't do any crazy jumps in weight. You put yourself against 345 and maybe you didn't hit the rep goal but you're so close. The next time it will be yours, and it will be your top set while your bottom working set will move up. Then you'll be trying 355x3 and you'll have that crazy hungry look in your eyes when you do it, cuz you know you want it.

moparguy55

07-17-14, 9:45 pm

This is excellent. This is building strength right here. You didn't do any crazy jumps in weight. You put yourself against 345 and maybe you didn't hit the rep goal but you're so close. The next time it will be yours, and it will be your top set while your bottom working set will move up. Then you'll be trying 355x3 and you'll have that crazy hungry look in your eyes when you do it, cuz you know you want it.

Oh ya gettin pretty hungry.

Buddys top set he hit 405x2 i gotta get this done.

Bench round two

all paused

warm ups then

252x4
269x4
286x4
302x3
Might have been able to grind 4th but form been bad and didnt want a failed rep.

Felt beat up and low on energy today

OHP was a grinder

95x5
150x5
150x5
150x5
150x5
150x5 last rep such a grind like 3 seconds goin up

4 sets 12 lateral db raise

2 set rd reverse cable cross overs

150 crunchs done

Just started taking some creatine hcl this week. May help recover faster im hoping.

moparguy55

07-20-14, 11:56 am

Friday 7/18/14

heavy squat another +10lbs but didnt finish the last rep @ 326.
warm ups then

252x2
269x2
297x2
326x1.5 had to have a bit of help at about 1/2 way

pause squats
247x3
247x3

bb curls
75x12
85x12
95x8
105x8

db hammers
30x10
40x8
50x8
60x8
75x4

calf raises 3 sets 14 560-620

I think for heavy squat day i might go to triples. Wasn't really sore after the heavy day.

moparguy55

07-21-14, 9:59 pm

Was planning to do doubles and singles today for bench, but said i gotta stick and get a triple pr. Benched with my partner at his brothers house. Well known cdn power lifter. 800lbs shirt bench and squatted over 1100 equipped.
Changed it up a bit as far as my work up to the top set and warm up. Glad i did. I will just accept im not strong out of the gate builds up over the sets. 3-4th set is usually the money shot.

Bar x 10
135x10
225 x 6 or so didn't count just cranked them out. Have only been doing a 3-4

The fun began

275x3
305x3
325x3
335x3
340x3 PR
315x5

Next time i hit triples probably keep first 3 sets same weight and then hit 340 and 350 for last two sets.

Close grip bench
225x15
255x8
275x6

some skull crushers and kickbacks done.

moparguy55

07-21-14, 10:03 pm

Quick correction the close grip 225 set was 12 reps not 15.

Cellardweller

07-23-14, 12:56 pm

Damn. I'm gonna have to start training harder. Great progress in here.

moparguy55

07-23-14, 10:13 pm

Damn. I'm gonna have to start training harder. Great progress in here.

Thanks man

I attribute alot of to eating. I know eat a good sandwhich or burger ;-) before i train about an hour before. First year i was training on an empty stomach. I figured id be sleepy after eating. WRONG

I also wonder if thats why my bench was all over the place based on how much energy was in the tank leftover from lunch 6 hours prior.

moparguy55

07-23-14, 10:18 pm

Big lifting night

body weight has been in the 242-244 range for awhile now. So much for hitting the 220's lol
at 6'2 long limbed not gonna happen.

Deadlifts

225x6
315x3
365x3
415x3
440x1

rack pulls
415x3
455x3
495x3

SLDL 225x8

chest pad t bar rows
1Px8
2Px8
3Px8
4Px6

db row
120x8
95x12

pull ups two sets 3 one mid grip other wide grip

pull downs 195x10

BB shrugs
135x8
225x8
315x8
405x8
495x5

rope weighted crunch pulldowns for 50

Done

moparguy55

07-23-14, 10:22 pm

Thanks man

I attribute a lot of it to eating and a strong training partner. I now eat a good sandwhich or burger ;-) about an hour before i train. First year i was training on an empty stomach. I figured id be sleepy after eating. WRONG

I also wonder if that is why my bench was all over the place based on how much energy was in the tank leftover from lunch 6 hours prior.

holy typos not liking the 3 min editing limit.

moparguy55

07-25-14, 10:49 pm

Bench round two

Good pressing night

all reps paused

warm ups then

247x4
280x4
315x3 PR paused reps
325x2 PR paused reps

gonna smash that 1st meet 295 lift. Pretty sure as it sits i got 340-350 paused single in me.

OHP

All prs

barx8
95x5

then
157x5
157x5
157x5
157x5
157x5

db lateral raise

25x14
25x12
25x12
30x12

2 sets rd cable crossovers

45lbs plate raise x 12

ab crunch and done

moparguy55

07-30-14, 9:01 pm

Vacay this week but got a bench in at a gym in virgina beach.

Warm ups then

275x3
305x3
325x3
340x3
350x3 pr rep

Big 10lbs pr

Dp press 100x7 and 100x5

Close grips
225x8
245x8

Cellardweller

07-31-14, 2:31 pm

Congrats on the PR. Getting it done for sure.

moparguy55

08-01-14, 1:40 am

Congrats on the PR. Getting it done for sure.

Thanks man.

Im really feeling the gains from the sets if 3. I recall when I followed 5 3 1 the 3 reo week was always my best week and best singles. I have only touched singles once in over two months. I think next week I will try some.
Planned on doing a week of 5 then 3 then 2's and singles. Tripples been working so well thats what im going to stick too for a while along with the second paused session in the week.

Nomore inclines for me either. Ohp all the way. Helped me way more than inclines ever did. All I got was sore shoulder joints from them.

moparguy55

08-04-14, 9:16 am

8/3/14

Squats rep week

warm ups
then

196x5
236x5
252x5
275x5

Pause squats
225x3
225x4

3 sets calf raises

ab crunchs done

Cellardweller

08-04-14, 8:54 pm

How're those paused squats treating ya?

moparguy55

08-05-14, 1:11 pm

How're those paused squats treating ya?

Really good man. I tried them after you had suggested them. Helps me out of the whole.

I been goin 5 reps on rep week and doubles on heavy week. Gonna swith it up and lower the weight a bit on heavy week and hit tripples like i do for deadlifts.

48 hours after squats my quads hams and ass soo sore. I have no idea why there are leg machines as i swear every muscle fiber in my quads/hams got hit with just squats lol.

moparguy55

08-05-14, 1:15 pm

Really good man. I tried them after you had suggested them. Helps me out of the hole.

I been goin 5 reps on rep week and doubles on heavy week. Gonna swith it up and lower the weight a bit on heavy week and hit tripples like i do for deadlifts.

48 hours after squats my quads hams and ass soo sore. I have no idea why there are leg machines as i swear every muscle fiber in my quads/hams got hit with just squats lol.

Soon i will have a bigger squat then bench lol
deadlifts have surpassed bench so its comming.

moparguy55

08-06-14, 9:48 pm

Bench night at a new gym. crappy rolley ball bearing bar with 3 huge hooks to unrack in all odd spots crappy set up.

anyways

warm ups then

275x3
306x3
326x3
342x3
365x1
375x1
315x7 big pr here. Best i ever got was 6 reps fresh.

on a good set up fresh 405 is close can taste it.

db flat press paused
105x7
120x5

close grips

225x10
258x7
275x5 PR
295x3 PR

hammer curls
35x8
45x8
60x8
70x6
80x3

tricep dips
3 sets 12

some pressdowns after

db preacher curls.

some abs done

Cellardweller

08-07-14, 9:28 pm

365x1
375x1
315x7 big pr here. Best i ever got was 6 reps fresh.

on a good set up fresh 405 is close can taste it.

Thoughts on a new Journey title? Gonna be changing it soon.

moparguy55

08-08-14, 8:42 am

Thoughts on a new Journey title? Gonna be changing it soon.

I freakin hope so man lol

Will probably put a litle more focus on the squat to bring up my total.

As for bench 455 sounds pretty awesome and 495 even awesomerrr lol.

But honestly anything past 405 will be icing on the cake for me.

The 7 reps of 315 at the end was my fav part. I finally feel like i killed the 3 plate fear. Bring on 4.

Training partner helps too. He singled 425.

moparguy55

08-08-14, 10:26 pm

no wonder deadlifts felt so out of whack tonight been 16 days since i deadlifted.

Out of grove bad like one side comming up and not other all kinds of dumb shit lol

135x8
225x5
315x3
365x3
425x2 was hoping for 3 but noway it would have gone up. Hadn't failed a dlift yet, so not starting now.
was planning on a single after but nope drained. Didnt do any rack pulls either.

back was slacky too again 16 days

chest pas t bars
2plates x8
3p x8
3p+25x8
4p x4

mid grips pull ups 8
wide grip pull ups 6

db row
120x8
95x12

pull downs 195x10

calf raises 3 sets 14 reps 600lbs.

moparguy55

08-10-14, 6:31 pm

tryin to get back into the double bench a week groove.
Was rough today.

All Paused

135x8
225x5
275x3
315x2
315x1.75 couldn't lock out second

Elbows and shoulders were hurting on the decent once 275 went on. Teach me to stop using the elbow cuffs as i didn't wednesday.

OHP was pr's
95x5
160x5x5 PR

3 sets lateral raises

trap shrugs
225x8
315x8
405x8
495x6 PR rep
545x5 PR weight
585x4 PR weight

moparguy55

08-11-14, 8:06 pm

squat day

My 1st full meet id Nov 16. Really need to get these squats goin so im gonna stick with triples aslong as it works.

warm up then

185x3
225x3
258x3
275x3
297x3

pause squat right after enough time to take the bar down to 225

225x4

hack squat machine
2pps x 4
3pps x 3

reverse hack squat (facing opposite way like a front squat)
3pps +25lbs x4
4pps x 5

quads are feelin it :)

moparguy55

08-14-14, 9:08 am

8-13-14
Bench

Warm ups

275x3
305x3
325x3
340x3
365x2

pause bench
295x4
295x4

DB pause press
100sx5
100sx10 PR rep

close grips
225x12
255x8
275x6 PR rep

db skull crushers
25sx12
30x10
30x10

db hammers

30x8
45x8
65x6
75x4

ez bar strict
90x10

tri rope ext
140x12
165x12
180x12

Realized forgot to eat before training damn lol all this came off 1 egg sandwhich at noon silly me.

Got a good tip from a record holder today about letting the bar drift back twoards the face. Wow at about 1/2 way up what a diff brining it back makes. Didnt get to try this till close grips and boom PR @ 275.

Next week bench same weights but going to do first 2 sets to get primed then just a single at 325 and 340 then nail those 3 reps at 365 and hopefully put 385 on for a single after.

Cellardweller

08-14-14, 11:39 am

Nice work. Liking that double with 365.

moparguy55

08-17-14, 9:50 pm

8/14/14
deadlifts reps

warm ups then

225x5
297x5
320x5
336x5
365x5 PR

T bar row
2Px8
3px8
4px5 PR

db row
120x9

pull ups 2 sets of 8 mid double overhand grip PR

pull downs 195x10

Cellardweller

08-18-14, 8:51 pm

365 is the magic number. Congrats again. Making some awesome progress in here.

moparguy55

08-19-14, 8:58 am

Thanks Man.

Good ole 365 lol

8/19/14
squats
warm ups then
185x3
225x3
247x3
258x3
275x3
308x3 wasn't happy with depth on last two reps.

Going to try knee wraps next week

pause squats
2 seconds in the hole

247x4 PR weight and rep
247x4 PR weight and rep

3 sets calf raises

rope crunchs
done
legs are wrecked today :)

moparguy55

08-23-14, 3:33 pm

crappy week tonsillitis hit fever and all no training all week till today. lost 5lbs down to 238.

Felt best i have in a few days so went in

Bench
warm ups then

225x6
275x3
315x5
315x5
315x5
315x5
315x3 tank was empty prob could have grinded 4th but didn't want to risk a failed rep.

Figured id need a couple bench workouts to get back in the groove. Todays plan was some volume with decent weight. Mission accomplished. 23 total reps with 315 thats a workout pr. Wed probably try like 5-6 sets of 3 at 335. Then come back for 365 the following week.

Planned on doing ohp tricep and bi's but i was burnt.

did some ohp that was it
95x5
135x5
155x5
165x3

totally drained and soaked in sweat in an a/c gym lol. Should sleep good tonight.

Cellardweller

08-24-14, 2:25 pm

Still was a pretty stong day for not feeling well.

moparguy55

08-25-14, 10:38 am

Still was a pretty stong day for not feeling well.

Yup I thought so too after it was done. I almost defeated myself before i started. 275 felt heavier than i thought it should hell 225 did too lol. Almost talked myself down to 305 or 295 for the 5x5. Said to myself no just put it on and do it. First set was a lil rough. I said no fing way i did 7 reps at the end of a workout recently not taking weight off lets do this.Sets 2,3,4 pretty good.

Seems those days of comming in and weight feels light are gone. Just keep putting the weight on and push threw it.

moparguy55

08-25-14, 10:28 pm

squat day
warm ups then

185x3
225x3
247x3
258x3
275x3 1st time with wraps just snug
297x4 snug wraps
315x3 snug

1st time in wraps and wow how my knees love them after. no soreness or pain. definitely some poundage in these. Will take a little getting used to but pretty confident 405 is going down in November meet with these.

paused squats
247x4
247x4

3 sets calf raises

2 rope crunchs

for shits and gigs leg press 580 in plates to the chest for 2 reps with jello legs lol

good time tonight.

moparguy55

08-27-14, 9:50 pm

bench at a new gym. Awesome gym the one i will get my new pass at.

New approach to the 3's. Did singles up to my working set which i thought be 335. Didnt work out so good lol back to the old way next week maybe just cut out one of the lighter sets.

Wasn't recovered fully from saturday either.

Anyways
bar x 10
135x8
225x6

then
275x1
315x1
335x3 grinder
335x3
335x3 easiest set of the day
335x3
315x3

Warming up to my top sets or even my max always been a challenge for me.

db press was a shit show

105x5
110x2 grip was faked couldnt hold on. went back got 105's same crap calle dit a day there lol

db hammers
20x10
30x8
40x8
55x8
65x8
80x6 pr

ez bar curls strict

85x12
105x11

close grip bench

225x8
255x8
275x5

v bar pressdowns
160x12
180x12
200x8

right to rope pressdown 120x8

done

Cellardweller

08-28-14, 12:02 pm

Still got 4 sets of 335x3. Looks good.

moparguy55

08-30-14, 11:33 am

8/29/14

deadlifts

135x8
225x5
315x3
385x3
415x3 was going for 425 here but buddy forgot the other 10lbs on other side lol
475x0 broke it about 3 inches off the ground that was it.
315x5
315x5

Had him check my form out. Wasn't dropping my butt down low enough. Darn long legs lol. Worked a couple sets at 315 to work on form.

T bars
1px8
2px8
3px8
4px3

pull ups
8 mid grip
6 super wide

db row
115x8
135x5

lat pulldowns
195x12

some seated shrugs
abs
done

moparguy55

08-30-14, 3:02 pm

8/30/14

OHP
barx8
95x5
135x5
165x5
165x5
165x5
165x4

db lat raise

20x14
25x12
30x12

2 sets cable RD's

crunchs
done

I have been slacking a bit on ohp lately only been hitting it biweekly for a month or so and i felt it today. Gotta get back into the game.

moparguy55

09-01-14, 9:56 pm

9/1/14

Squats

Well its official im a knee wrap junky. Won't squat without them again.

barx8
135x5
185x3
225x3
255x3 belt on here on out
275x3 loose wraps
315x3 wraps tighter PR for reps
335x3 Wraps tight. Most i ever squatted before was 325 BIG pr here

pause squat
255x3 belt
225x5 belt

ham curls

calf raise
abs done.

Starting to like squats. Im confident in squatting 405 for nov meet.

moparguy55

09-03-14, 11:05 pm

tonsilitis from 2 weeks ago back into full blown cold love it grrrr.

Bench

warm ups then

275x3
305x3
325x3
340x3
355x3

paused bench
315x2
315x2
305x1 out of gas

another couple weeks I will be doing strictly pause bench all the way to the meet in Nov.

paused db press
85sx5
100'sx5
95'sx8

close grip paused
225x3
255x3
275x2.5 again out of gas coughing like a smoker all night.

db hammers
25x8
45x8
70x7
80x6

preacher bb
80x8

ez bar strick curl
105x8

tri v bar pressdown
160x12
190x12
210(stack)x8

1 arm rope ext
40x8 wow what an inner tri burn had charlie horses even.

done

moparguy55

09-05-14, 11:46 pm

Felt decent today tryin to kick this colds butt.

Ran out of gas often today

deads

135x8
225x5
295x5
345x5
375x3 was aiming for 5

t bar row
1px10
2px8
3px8
4px4

db rows

115x8
115x8

gassed no pull ups today

pulldowns

190x10
205x8
235x6

Done

since i started switching between 5's and 3's weekly the deadlift kind of stalled.

Like my other two lifts 3's seem to be my sweet spot.

Here on out 3's it is. Time to start doing rack pulls again.

moparguy55

09-06-14, 4:47 pm

OHP

I guess im a 3 rep kinda guy lol

first time at 3's ohp

barx8
115x5
145x3
155x3
165x3
175x3 PR never even attempted this weight
185x2 even bigger pr lol
135x12 huge pr for reps

db lateral raise
25x12
25x12
25x12
30x12

2 sets rear delts

trap shrugs on the flat bench plate loading machine.

A plate at a time till it was full 6 plates a side

10 reps each set.

done

Cellardweller

09-07-14, 2:50 pm

congrats on the PRs. I like doing triples too. I don't know why.

moparguy55

09-08-14, 11:32 am

congrats on the PRs. I like doing triples too. I don't know why.

Thanks Man.

For me all the main lifts tripples working up to close as max territory as possible seems to work well for me. If i slack down to 5 reps i get stronger at reps, but not working up near my max makes my 1rm suffer.

Like for me if i look at a bench chart anything much past 3 reps doesnt work out to my true max.

All accessory stuff i work in the 8-12rep range.

moparguy55

09-08-14, 10:56 pm

Squat day

Oh how im starting to like you.

warm ups then

185x3
225x3
275x3 belt on from here on out
315x3 wraps loose
335x3 wraps snug
355x3 wraps tight Pr rep and weight
365x3 wraps jacked pretty good Pr rep and weight

So next week going to try to make the jumps bigger

315,345,375 something like that.

leg press

worked up to 8pps for 4 reps

3 sets ham curls

bunch of calf raises

abs
done

legs are toast already.

moparguy55

09-09-14, 11:11 pm

went in a couple hours later to bench. Definately wasn't on my game tonight.

275x3
305x3
325x3
345x1
365x1

pause
315x2
315x2

hammer db worked up to 85x5
set preacher db
set hammer concentration curls

8 reverse grip chin ups

3 sets of tri v bar pushdowns worked up to the stack 225lbs.

moparguy55

09-10-14, 8:56 am

Not even a hint of soreness int he pecs today. Gonna punish my chest again sometime this week. Volume pauses.

Cellardweller

09-10-14, 3:02 pm

Getting stronger in here. Sounds like you're either capable of more or you have a pretty solid recovery.

moparguy55

09-10-14, 10:31 pm

Getting stronger in here. Sounds like you're either capable of more or you have a pretty solid recovery.

My plan was to do the first 3 sets at normal weight hit a single then hit 365x3. After that keep taking 365 for either tripples or doubles. So offsorts last night a single with 365 was enough. So really misse dout on the last two bread and gravy sets of 3.

365 once again is my nemisis on the bench.

Mid nov is comp time so soon i will be working pauses all the time.

moparguy55

09-13-14, 11:34 am

9/12/14

deadlifts

135x10
225x8
315x5
405x3
405x3
405x3
315x9 PR for reps

rack pulls
405x5
475x4
475x3

Worked on my technique today got a couple pointers from my training partners. Chest up high and hip drive hard to finish. Made a big difference. Now to pull the bar closer to the shins.

db rows
100x12
100x12

mid grip pull ups
1x8
2x8

pull downs
225x10

shrugs

315x8
405x8
495x5

ab weighted pulldown crunch and normal crunchs.

moparguy55

09-17-14, 11:31 pm

9/16/14 squats

partner wasnt there went a little lighter more volume

185x3
225x3
275x3 belt on here on out
315x5 wraps
315x5 wraps
335x3 wraps

pause squat 2 seconds at bottom
245x4
225x5

ham curls

calf raises

abs done

9/17/14

bench

tryin new foot placement. on balls of feet close to bench. Tryin to make sure ass doesn't lift. not in the groove thats for sure. like im gettin no leg drive.

225x6
275x3
305x3
325x3
335x2 argh disappointed here thought id work up to a few sets of tripples at this weight.
315x5
315x5
315x5

pause comp press
295x3 1st rep about 3 second pause
275x4

close grip pause
225x9
225x7

hammers up to 85'sx4

tri rope ext 3/4 stack for a few sets of 12

abs done

damn bench press grrr. Once again the falll back

moparguy55

09-20-14, 1:07 pm

9/20/14

squatted a day later this week and paid for it on deadlifts as they are still sore. Almost skipped it too as partner couldn't make it. Went in and did it anyway. pretty happy with results.

135x8
225x5
315x3
365x3
415x3
435x2 PR
365x4

db row
120x8
130x5
80x14

pull ups
10 PR
8

abs
done

Cellardweller

09-20-14, 1:57 pm

tryin new foot placement. on balls of feet close to bench. Tryin to make sure ass doesn't lift. not in the groove thats for sure. like im gettin no leg drive.

This is where my feet are at. I keep on the balls and close like you said. Back tight and solid. Lately I'm second guessing where I'm bringing the bar down to on my chest. I guess we can overthink things sometimes.

9squatted a day later this week and paid for it on deadlifts as they are still sore. Almost skipped it too as partner couldn't make it. Went in and did it anyway. pretty happy with results.

435x2 PR

Kick ass for getting in there and then hitting a PR when you almost didn't even go in.

moparguy55

09-20-14, 2:07 pm

This is where my feet are at. I keep on the balls and close like you said. Back tight and solid. Lately I'm second guessing where I'm bringing the bar down to on my chest. I guess we can overthink things sometimes.

.

I get in the panic state like now with bench where i question everything about it,grip,bar path, flaring ect, workload you name it lol.

I sat down on the edge of the bench and put my toes back as far as i could before i laid down. Never moved them once i was laying down on the bench. Before i always had a wide base feet flat under knees. seemed any push and ass off bench.

Cellardweller

09-20-14, 2:16 pm

Definitly don't panic LOL. Warm up sets are great for practicing form. Don't overthink it and just move weight on the heavier sets. Form will break down then anyway. The more you practice it the less it will break down though. If you have to, have a lighter week where you just focus on form. I used to do this with squats frequently and still do with deadlifts. I'm pretty comfortable with my squat form now and can focus on weight. Deads I'm constantly thinking about my form and not on pulling. I'll get there.

moparguy55

09-21-14, 12:58 am

ohp

95x5
135x3
155x3
165x3
175x3
155x6
135x9

been slackin on ohp for a couple months now only hitting it every other week. Shoulder strength prob my biggest weakness so i got to get back in the game.

3 sets 12 db lateral raises

3 sets rd work

trap shrug machine up to 4pps holding each rep at top and squeezing for a second.
then worked back down.

abs
done

moparguy55

09-22-14, 9:46 pm

so the lift i disliked the most in my life has now become a favorite. Love them wraps cant wait to get a 2.5M set.

Squats

135x8
185x3
225x3
275x3 belt on here on out
315x3 wraps on loose
345x3 wraps tighter
375x3 wraps jacked PR weight and reps
405x1 almost 2 reps PR
225x10 nothing but wrist wraps PR reps

405 was the goal for my nov 16 meet. Stoked to see where i can get for the meet.
vertical incline leg press up to 660x4

ham curls

calves

Done

Cellardweller

09-24-14, 1:17 pm

I've never had strenth gains in all lifts at the same time. You were rocking the bench for a few months and now it's time for squats. I'm learning to not beat myself up on the lagging stuff and embrace what is working. After a certain point your squats will hit a wall and bench will be taking off. This is the mental dimension to lifting. I hate deadlifts. Once I stopped careing if I hit a PR and just focused on pulling I hit a PR. Go figure.

moparguy55

09-24-14, 10:48 pm

moparguy55

09-24-14, 10:59 pm

im working my new bench technique.
Watched Dave Tates video and i set up pretty much like that now.

I sit down on bench and pull my feet as far behind me as i can go on the balls of my feet. Lay down any 2 underhand grip on bar pull my upper back off bench and roll shoulders back.

i thought i was tight before but i guess im at a new level as i have bruises already on both rear delts lol.

Noway i can get ass off bench with leg drive now.

All reps paused tonight.

bar x many
135x10
225x5
275x1
305x1
325x1
335x1 couldn't have pushed another pound. Once again i don't feel i prepped it right as after my following work set i felt stronger go figure.

work sets
315x2
275x6
285x5
295x4

close grips
245x6 paused
275x3 paused
225x16 touch n go

Im feeling good about hitting 350 nov 16th.

skull crushers
db 30's x 10

hammer curls
25x10
40x8
65x8
90x3

concentration hammer 40x6

100lbs set of strict straight bar bb curls
set of preacher machine 80lbs till failure

2 sets v bar pressdowns
1 set single arm pressdown.

done

a couple more weeks with the new bench set up i think i will be back to where i was on the bench. Still gonna focus on pause though. be good to give the 405 chase a rest for a bit.

Cellardweller

09-25-14, 1:07 pm

moparguy55

09-26-14, 10:55 am

I really think you should give your bench a break for a week. Lighten up and work on form. You're about 6 weeks out so that leaves you 5 weeks to gradually build up to a max. You've hit a triple with 365. You've got more than 350 in you.

Unfortunately only got 365 for a double.

The power is there just technique to work on. Just one week with new form and im feeling pretty good about it all ready.

The pause is a killer for me as im an explosive bencher. Speaking touch and go i win or lose the rep on the bar speed down. Im a fast presser, so i need to have a fast decent. With the pause thats all eliminated with the dead press.

A couple weeks with new form my touch and go be back to where it was but ass be on the bench.

Fabostrong

09-26-14, 1:06 pm

Hey, buddy. Good luck in November. I'm watching the thread. 365 for a double is damn good.

moparguy55

09-26-14, 11:38 pm

Thanks Man

Had a super good pull night

135x8
225x5
315x3
405x3
435x3 Pr rep
455x1 Pr
475x1 big pr
405x5 rep pr

3 sets of rows on a plate loaded machine

2 sets db row

8 pull ups
10 pull ups

2 sets hammer curls.

Most I ever pulled was 445 and that was when i was fairly fresh jumped past 4 plates to it. Pretty happy with tonight.

Feeling good about my 500 goal for november.

put on a few lbs this week up to 245lbs.

Upper back and legs are fried.

moparguy55

09-29-14, 11:49 pm

we put in 20 run of firewood over the weekend. legs and back a lil sore squat time.

Was thinking of going with lighter 5's but said screw it.

135x8
185x3
225x3
275x3 belt on here on out
315x3 wraps loose
365x3 tighter
385x3 jacked Pr rep
295x4 belt only PR rep
315x3 belt only pr
225x5 paused nothing

some ham curls and abs and heavy calf raises.

thats it.

moparguy55

10-01-14, 11:31 pm

bench night

paused reps
135x8
185x5
225x5
275x1
305x1
325x1
335x1 went up way easier than last week felt like i had 340-345 in me, but im not out to test max just doing the routine i plan on doing in November. Warm up back stage be like im doing now stopping with 275x1 open with 305 then 325 then 350.

work sets
paused
275x6
295x5
305x4

315x4 touch and go

feeling pretty good with my new form. No ass lifting :)

OHP
135x5
155x3
185x1
155x6

tri close grip paused
245x3
275x3
295x2
250x5 like 3 second pauses

tricep over head db ext
35x10

db hammers
25x12
40x12
50x10

tricep v bar press downs
most of stack for a set of 14 then 12 with whole stack

weighted crunchs and done.

Cellardweller

10-02-14, 12:48 pm

moparguy55

10-03-14, 10:44 pm

deadlift night.

Didn't feel it body was tired. After such a good pull session last week this was a little surprising. Oh well. I think next week will be a back off week.

warm up on bike

135x8
225x5
315x3 belt on felt heavy
405x3 like a crapload first reo ugly like a stiff leg
405x3
405x3 1st rep even uglier

form felt crappy and weights heavy. Was thinking 405x3 435x3x2

shut it down

plated loaded row machine for some reps

no energy for pull ups so 3 sets pulldowns

3 sets 12 rep ex bar curls

2 sets pec dec rear delt work 15 reps each

some weighted crunchs and done.

moparguy55

10-03-14, 10:49 pm

My only PL meet experrience is the Relentless Detroit meet. Its crazy big with 80+ lifters. The warm up room was insane and you have to be aggressive and jump in to warm up. I probably only did a couple sets of 5 with 225 and then maybe a couple reps with 315 and that was it besides pushups. After that I just headed out with my flight. Guys only moved up a plate at a time on the bar. Don't know what your meet is going to be like but you also have to be prepared to not do the warm up you plan on. If your back stage prep doesn't go the way you imagine don't let it psych you out of your lifts. You know what you can do and it's the big weights on the platform that count.

Thanks man

Im workin on tryin to get the 1 rep max warm up down to manageable as usually im cluess.

Going to be 30 lifters i believe.
I have never done 3 maxes in a day so hard to say whats going to go down that day. Just want to go 9/9. Squat and deadlift my openers i plan on 75-100lbs under my max that i know i can hit on any given day. Bench be probably 50-lbs under.

Tryin to do a little bench peaking now with the 6 5 4 rep sets work on comp presses. another 2 weeks going to go back to 3's and up the weight.

Cellardweller

10-04-14, 12:37 pm

Some good reading for you, and me LOL. Always a great read.

http://forum.animalpak.com/showthread.php?36592-First-Powerlifting-Meet&highlight=

moparguy55

10-05-14, 10:38 pm

Some good reading for you, and me LOL. Always a great read.

http://forum.animalpak.com/showthread.php?36592-First-Powerlifting-Meet&highlight=

"Open light and finish strong"

I like that.

moparguy55

10-06-14, 10:37 pm

Buddy was down wanted to bench so it was bench night.

All paused reps
paused reps
135x8
185x5
225x3
275x1
305x1
325x1
340x1 big paused pr

felt like i had easily 345 in me.

I feel i have finally mastered the warm up to single scheme.

work sets
285x6
295x5
315x3

floor press 1st attempt ever
135x8
185x6
225x6
275x3

close grip paused
245x3
275x3
295x2

2 sets tri v bar pressdowns stack x12

moparguy55

10-08-14, 10:45 pm

dead and squat night tried sumos

135x8
225x3
315x3
365x3
385x3
385x3
385x3
385x3
315x5

i think after comp i may switch over to sumo but too close now to comp.

squats no wraps tonight.

135x8
185x3
225x3
275x3 belt here on out
315x3
315x3

pretty happy with squat result after deadlifting.

3 sets front squats on hack squat machine

2 sets leg curls

abs
done

moparguy55

10-11-14, 10:04 am

accessory day

ohp

95x8
135x5
155x5
155x5
155x5
155x5
135x8

plated loaded row machine up to 4 PPS

db row 100'sx12
2x8 pullups

1 set wide lat pulldown

lots of biceps
hammers up to 80'sx4
2 set 12 bb curls

abs

done

moparguy55

10-13-14, 11:41 pm

10/13/14 squats

bar x many
135x8
185x3
225x3
275x3 belt on
315x3
365x3 wraps
405x3 wraps pr reps
435x1 wraps pr

275x3 pause squat belt only

3 sets of front hack squat machine

2 sets standing leg curls

abs
done

moparguy55

10-15-14, 10:49 pm

9 days since last bench. 5-7 is good for me i find was a little out of the groove tonight.

Everything paused reps

warm ups then

275x1
305x1
325x1
was planning on 345-50 next attempt but wasnt really in the single game tonight. i have hit some near max singles for last 3-4 weeks so decided to lay off this week

work sets
5 weeks out back to heavy 3's
295x3
305x3
315x3
315x3
315x3

Im pretty happy i never touched these #s and volume for paused ever before. Technique is tight ass planted. Feels like my grip is coming in closer and closer. Seems like a trend for long armed guys after watching youtube vids ?

close grip paused

245x3
275x3
305x3 PR

OHP
95x5
135x5
135x5
135x5

Db hammers up to 85's x 4 for some cheats

tri v bar pressdowns with the stack 2 sets of 12.

done

Cellardweller

10-17-14, 9:43 pm

moparguy55

10-17-14, 11:42 pm

Hitting all that bench work paused and killing the close grips like that, I bet your numbers start exploding soon. How's the form feeling? Getting comfortable or do you still kind of monkey with it some?

Im feeling pretty good with the form now. When i sit on the front edge of the bench i put my toes back as far as i can and as close to the bench then lay down. Grab the bar double under hook and roll forward a bit more to really coil up. With the aid of my beast partner i have got the timing down pat for the drift back. About 1/3-1/2 way up i let it drift towards my face to get some shoulders into it, the speed really increases. In the past i tried to press straight up and down for the whole less range of motion thing, but i see now that doesn't work for me. My grip keeps coming in closer, but i think i'm where i need to be now. Im actually liking the pause now. I feel im really owning these reps, probably will stick with the pause.

moparguy55

10-17-14, 11:50 pm

deadlift day.

Lately the heavy 3's touch and go have been destroying me. Wasnt feeling all the hot after the sets. Just too taxing. Watched tons of deadlift videos and see a few big names doing lots of singles. I gave it a roll and i like it. For me i think less is more for deadlifts.

135x8
225x5
315x3
405x1
425x1
455x1
455x1
455x1
405x2 resetting
405x2 resetting
315x3 resetting

plate loaded row machine up to 4plates and 25lbs each side for 6

pull downs
240x8
240x8
180x10 wide and paused at bottom

db row 120x10

3 sets of 12 lateral raises

3 sets face pulls one set reverse pec dec rd.

4 sets ez bar curls and one set hammer curls

trap shrug plate loaded machine up to 4pp the reverse stance back down to 1 plate.

weighted crunches
done

Cellardweller

10-18-14, 12:33 pm

moparguy55

10-20-14, 11:16 pm

Squat time
bar x many
135x8
185x3
225x3
275x3 belt on
315x3
365x3 wraps on
415x2 wraps was hoping for 3 but stopped at two
415x1 wraps
315x4 belt only
315x3 " "

feeling pretty good about my squat well until my partner hit 765 in a single ply lol damn. Next week 415 for a triple.

front hack squat machine
3pps x 8
4pps x 6
ass to the grass

2 sets standing ham curls

some weighted crunches done

moparguy55

10-22-14, 10:02 pm

bench
Was feeling pretty good tonight.

Every rep including close grips paused
Changed my work up to max a bit and paid off.

bar many
135x8
185x5
225x3
275x1
315x1
345x1 PR paused and went up easy. Had easily another 10lbs in the tank.

Work sets

305x3
315x3
325x3 PR Reps
315x3

close grips
245x3
275x3
315x2 PR

OHP
135x5
135x5
145x5
145x5

hammers db up to 90x4

2 sets tri pressdowns stack x 12

some abs

Done

Cellardweller

10-23-14, 11:49 am

Huge day brother.

moparguy55

10-24-14, 11:36 am

Huge day brother.

Thanks man.

Im feeling at ease with the new bench set up. Im so coiled and tight its uncomfortable to set up even so must be good lol. Getting some hip raise but cant get ass off bench so im in it to win it now. Probably going to stick with the pause after comp even.

405 your mine this time.

Lottawheels

10-24-14, 11:00 pm

Just some pointers on your attempts, I saw you writing a little about not knowing exactly what to pick. the general rule of thumb I've learned is this:
1st attempt- something you can hit for a triple, even on a shitty day
2nd attempt- something heavy, that you can definitely get- maybe a small PR
3rd attempt- balls to the wall. This is where you go for huge PRs

moparguy55

10-26-14, 1:32 pm

moparguy55

10-26-14, 1:37 pm

10/25/14
deadlifts

ah wasn't feeling them today. Wanted to do 3 singles with 465 didn't happen.
135x8
225x5
315x3
405x1
435x1
465x1
405x3

thats it.

When i first pulled 405 it felt like 455 i knew was gonna be a long day.

plate loaded row machine up to 4PPS
cable rows 2 sets up to 225

1 set pulldowns

rd work

3 sets bb curls

abs

done.

moparguy55

10-27-14, 11:51 pm

squats

gave it a meet prep rundown on what i want to hit Nov 16. Pretty happy with results as my goal was 405.

bar x 10
135 x 8
225 x 3
275 x 1 belt on
315 x 1
375 x 1 wraps
415 x 1 wraps
455 x 1 PR weight wraps jacked this was a balls to the wall squat for sure but it went up.
415 x 3 wrpas
245 x 4 pause squats nothing but wrist wraps

2 sets leg curls
2 sets leg extensions

4 set calf raise

done

Next week some heavy doubles be last heavy squat till meet.

moparguy55

10-29-14, 11:06 pm

bench

All paused

135x8
185x5
225x3
275x1
315x1
350x1 PR
315x2
330x2
330x2
315x3

close grips

245x3
275x3
305x2
245x3 like 3 second pauses

4 sets light hammers up to 70'sx6

Crappy day at work adreneline was rollin when i got to gym but died off and was gassed in no time.

moparguy55

11-01-14, 1:29 pm

10/31/14

Haloween deadlifts
big day

135x8
225x5
315x3 belt on
405x1
455x1
495x1 Huge PR
475x1
455x2 almost puked literally

rack pulls
225x3
315x3
405x3
455x2

plate loaded rows up to 5 pps x 6

lat pulldowns 2 sets at 240(body weight) as i was too lazy for pull ups

Ohp

95x8
135x5
155x5
165x5

some lateral raises and rd work

3 sets bb curls

bb shugs 315 x 12

some crunchs done

Cellardweller

11-01-14, 1:32 pm

Damn, getting strong in here. Nice PRs. I can't wait for that meet. You're going to hit some nice numbers.

moparguy55

11-01-14, 2:36 pm

Damn, getting strong in here. Nice PRs. I can't wait for that meet. You're going to hit some nice numbers.

Thanks man.

One more big training week then time to visualize it getting done on the stage.

moparguy55

11-04-14, 8:57 am

11/3/14

squats

bar x 10
135x8
185x3
225x3
275x3 belt on
315x3
365x3 wraps on
405x3
425x1
315x4 super deep belt only

Last squat session before the meet.

Feeling pretty good for the meet. Thinking my 3rd attempt will be 455.

moparguy55

11-06-14, 9:11 am

11/5/14

Last heavy bench before the meet.

Paused reps

135x8
185x5
225x3
275x1
315x1
350x1
350x1
320x3
330x2

Paused close grips

245x3
285x3
315x2

hammers up to 100x3
1 set ez bb curl

tricep v bar pressdowns
stack x 12 two sets

moparguy55

11-08-14, 10:30 am

11/7/14

last dead lift before meet

135x8
225x5
315x3
405x1
455x1
475x1
475x1
405x5

2 sets lat pull down

2 sets seated cable rows

done

moparguy55

11-17-14, 12:01 pm

First full meet in the books.

Was a fun day all in all im happy broke the 1200 total ended with 1235lbs and even got a 1st for age weight class. 7/9 on the lifts.

went 2/3 on squats. Depth was a little lower than what i had anticipated.

365 3 whites
395 2 reds depth
405 3 whites had more in the tank was an easy squat, but wanted to hit my goal so played safe

bench

ahh silly bench. i changed it up and didnt go for my big attempt till 3rd

315 flew up
330 flew up
355 1/2way

i was too scared to lift so i was using no leg drive and watching vids my grip was comming in closer and closer lol. 355 i was a thumb length in from the smoot on the bar. Need to measure out 81cm on gym bar and play with width a little

Sill happy 35lbs meet pr

Next time i will play as i practiced and 2nd attempt be the one. Dumb to change it on game day.

Deadlifts went very well

405
455
500 came up not much harder than 455. Most i ever pulled in my lift. 495 was my gym pr.

Noticed each lift on vid i was sinking hips lower and gettin a good jerk out of the bottom.

goals set for next years meet in this fed

cdn records 505 squat 400 bench 620 deadlift

Was a great day had lots of fun.

Going to do lightish bench this week and soem accessories this week. No squats or deads this week.

moparguy55

11-17-14, 3:33 pm

My buddy was there thankfully to wrap my knees. Id have to start like 3 lifters prior if i had to do it myself. Even with them pre-rolled it took time.

Cellardweller

11-17-14, 8:59 pm

moparguy55

11-18-14, 9:15 am

Nice job at the meet. You've already got some nice goals lined up for the next one LOL. How was the pauses on bench? About what you expected? Longer? You had a great pull on that last deadlift. Going off that you probably did have more in the tank for squats. And congrats on the win. What did you weigh in at?

The bench was good. No start call you just had to have control unracking or if you got a hand off before you descended. Pause was maybe even a little quicker than i expected. Speed off the chest was good. even 355 made it 6 inches off fairly quick. Just the stupid narrow grip made me flare early lol. I also touched it higher on my chest so when i started drifting back it went to far twoards the face and i was done on that one. Looking at the vid my elbows were not tucked when the bar was on my chest. Need to work on that and figure out the grip. Im for sure better a bit narrow, but this was too narrow. Will measure out and mark the bar at 81 cm from now on at the gym as its not a PL bar.

Squat i need to start going about an inch lower in training. I always been squatting to parallel or hip crease to top of knee, but had to break parallel at the meet.

The 500 pull wasn't even really a struggle.

moparguy55

11-18-14, 11:51 am

What did you weigh in at?

Didn't make 242 lol weighed in at 252 so was bumped to the sub master 275lbs class.

moparguy55

11-20-14, 9:15 am

kick off the next phase with some volume.

This week no squats or deads let them recoup.

11/19/14

Bench

touch and go been a few months. After vid analysis see my hands are rotated in on the bar. Like it went diagonal across my palm instead of straight. Hence causing my elbows to want to flare all the time.

Moved grip out pinky now about 1 inch inside the rings. Took a vid last night pretty tucked for me.

135x8
185x3
225x8
275x8
275x8
295x8

close grips
225x16

seated smith machine shoulder press

135x10
185x8
225x5
185x12

couple sets db skull crushers

hammers light up to 60's

2 sets ez bar curl

115x8
145x3 PR

2 sets rope extensions

3 sets weighted crunchs

Was a good one wrecked today.

Cellardweller

11-20-14, 1:35 pm

You'll probably be wrecked all week since you just had the meet.

moparguy55

11-20-14, 2:42 pm

You'll probably be wrecked all week since you just had the meet.

At the meet didnt do much bench. Went with less is more. Actually went with less is more for all 3 lifts.

bench back stage
135x8
185x3
225x3
275x1

stage
315x1
330x1
355x 1/2 lol

Cellardweller

11-22-14, 2:17 pm

Still, doing all 3 lifts in a day will really hit you. It wasn't just benching.

moparguy55

11-24-14, 12:53 am

11/21/13
accessory day

plate loaded 2 handle seated row machine

4 sets 10-12 reps up to 4pps

seated cable rows
3 sets 10 reps last was 220lbs

3x10 lat pulldowns up to 240lbs

rear delt pec dec work
3 sets 15 reps

lower back extensions
3 sets of 8
second set held a 45lbs plate last set 2 plates.

couple sets of shrugs on the plate loaded machine followed by 2 sets db traps shrugs 110's

3 sets weighed crunches.

This week back to the 3 lifts.

moparguy55

11-25-14, 1:22 pm

11/24/14

squats for volume no wraps
just about died

135x8
185x5
225x5
275x5 belt on
295x5
295x5
285x5
225x10

leg ext
2 sets 12 reps

ham curls 2 sets 12 reps

3 sets 25 weighted crunchs.

Legs are wrecked today.

moparguy55

11-28-14, 9:53 am

Well the dreaded day finally came.

Bench

warm ups then

285x5
295x5
305x5 last rep came out of the groove drifted to far twoards my face and bam. Tweaked bum shoulder.

Shut it down there. When i left the gym couldn't open my truck door. Iced it wed night and took day off yesterday icing it. ITs a fair bit better can take my shirt off and on now. Appointment with sports dr today.

Rotor cuff again im sure of it.

Journey will stop for awhile M F'er.

moparguy55

11-28-14, 3:59 pm

went saw the sports doctor today.

Tore the outter pec and interior deltoid which caused the joint to stretch so a little loose. Did some ultrasound and gave me some exercises for rotator cuff. icing and back to see him next week. As i suspected a month of no bench for sure.

Oh well will come back stronger and smarter this time. Hopefully squat in a week or so.

Cellardweller

11-29-14, 1:10 pm

That sucks man. Hopefully its a speedy recovery. When you come back for bench you can try to stretch your pecs by taking the naked O bar and getting a wide grip on it, then lower it down high on your chest and hold it there so it just lightly touches your t-shirt. Kinda like pausing a push up. That will stretch that pec out good before you load up the bar. Shoulder dislocations with a broomstick are great for stretching that front delt too.

moparguy55

12-01-14, 9:20 am

Thanks for the tips.

I have been doing band exercises as per doc. I tried the behind the back trick with the band. Felt pretty good actually. Definately going to incorporate the band work in to my warm ups for squats and bench/shoulder work. Read up and some guys recomment putting on a heat rub prior to warm ups.

I think im going to get a compression shirt. Usually i wear a sleevless shirt, so no heat stays in. Probably not a good idea.

Shoulder is feeling pretty good already im surprised. Can do all the daily activities with it no problem. Im going to try a wide grip squat today.

moparguy55

12-02-14, 9:17 am

well i guess not a total pause on the journey :)

12/1/14

Squats

135 + 60lbs chains x 5
185 + 60lbs chains x 5
225 + 60lbs chains x 5
245 + 60lbs chains x 5
275 + 60lbs chains x 5
295 + 60lbs chains x 3

225 + 60lbs chains x 5 box squat

front hack squats
8 plates 3x6

2 sets ham curls
1 set leg extensions

tried a couple pulls to see if i will be able to or not
worked up to 315 x 3 sumo no belt. Didnt jerk it out of the hole and knock on wood shoulder was ok.

Warmed up with band before squats to loosen shoulder up. Was able to keep my normal grip for low bar.

Cellardweller

12-03-14, 1:42 pm

Nice. How were those chains?

moparguy55

12-05-14, 9:06 am

Nice. How were those chains?

Pretty interesting i must say. First time out with chains. I think it will help me coming out of the hole. Probably another session next week followed by one more week without the chains. Then on to sets of 5 with wraps and work up to 3's.

wednesday i was able to do 4 sets of 20 bench with the bar. Pain unracking it and first rep was a little uncomfortable. Unracking definatly the worse.

Did low weight high rep 15-20 biceps and triceps what seemed to be an hour or more. Hardly no pump and no soreness the next day.

Worked light shoulder raise machine and some rotator cuff exercises on the cable handle pullys. With 10lbs db's could OHP side/front raises no pain. Really just the bench movement or comming across the chest with some resistance.

moparguy55

12-08-14, 9:05 am

12/5/14

Deadlifts
first workout since a week before the meet November 7 wow didnt realize been that long.

Tried sumos for the fun of it. Ya not a sumo puller lol

135x8
225x8
315x5
365x5
405x3
315x5

with my tender shoulder i cant get that quick jerk movement to start the lift. I will go back to conventional. I see it as an accessory maybe.

3 sets plate loaded row machine nothing crazy up to 3pps x 10

lat pulldowns light for 3x12

one set db row

moparguy55

12-09-14, 9:21 am

good squat session

barx8
135x6
185x5
225x5
275x5 belt here on out
285x5
295x5
315x5 PR reps
345x1 pr weight for no wraps

Pretty happy witht he volume for no wraps. Was planning on wraps next week, but not sure my shoulder can take it as i strained it a bit on the last two sets.
Will have to see.

Lots of rotator exercises on cables.

leg press up to 16 plates x 4

ham curls

some abs

done.

moparguy55

12-11-14, 12:44 pm

12/10/14

did lots of reps on bench last night.

4 sets 25 with bar
65lbsx20
85x20
95 2x20

all no pain.

rotator cuff exercises.

tried 135x3 with lift off could feel a bit in shoulder.

hammers up to 75'sx8

tricep rope fairly heavy.

Shoulder is comming along. 3 physio sessions so far.

moparguy55

12-15-14, 12:50 am

12/10/14

deadlifts

Felt good today mid morning was feeling like i could lift which never happens.
Planned on going light to baby the shoulder. Mind you dead lifts last week didn't bother it.

135x8 sumo
225x8 sumo
315x7 belt on here on out sumo
405x3 sumo (started to feel heavy)
405x3 conventional blasted up so easy felt like i could clean it lol
455x3 conventional PR rep
495x2 huge PR rep as i pulled 500 at the meet a month ago

was going to do a strip down set but shut it down. That extra squat set killed my shoulder this week so nope not again.

Plate loaded row machine with a bb grip
up to 3.5 PPS x 8

lat pull downs tried 180lbsx10 and could feel it in shoulder so stepped back to 165x12

Whole bunch of rotator cuff exercises with cable pullies.

hammer strength shrug machine up to 3 PPS slow and strict.

couple sets bb curls

abs

one set db row
100x10

done.

I think i will continue to pull sumo up to 405 then switch conventional. Sumo seems to really warm up the back and legs for me.

moparguy55

12-15-14, 11:07 pm

12/15/14

squats

135x5
185x3
225x3
275x3 belt on
375x5 wraps
395x3
415x2
415x2

pretty happy with first wraps session in 6 weeks.

3's next week

I think its squat that is hard on the shoulder. Had to go high bar tonight. low bar 135 felt uncomfortable in the shoulder. prior to squat bar attempt shoulder felt 100%.

2 sets leg ext 3/4 stack for 12 reps
same with standing ham curls.

some abs done.

Cellardweller

12-17-14, 1:37 pm

495x2 huge PR rep as i pulled 500 at the meet a month ago

Hell yeah!!!

moparguy55

12-18-14, 1:41 pm

Hell yeah!!!

Thanks man.
Has been a good week.

12/17/14

Paused bench

barx20
95x15
135x12
155x12
175x12
185x10
205x8

Lots of band and rotator warm up with handle on the pully cables and in between sets.

Had a goal of benching 185 today and surpassed that one. Good news no pain pressing.

Up it a bit next week 225-245 area.

Light OHP for reps
Hammers up to 80'sx8
tricep v bar pressdowns

some abs.

Done

moparguy55

12-21-14, 11:57 pm

12/19/14

1st time doing deficit deadlifts. Tough to say the least.

135x8
225x6
315x5
405x5 belt on
405x3
425x3

that was it for today. Wasn't really feeling to hot today. What a lower back and ass pump.

plate loaded rows 2-4pps 10 reps

3 sets pulldowns
last set up to 225 shoulder feeling decent
db row 110x8 felt a lil discomfort in the shoulder stopped there on these

hammer strength shrug machine started at 2 to 7 plates per side adding a plate each set. Shoulder felt fine.

ez bar curl 80x15

some abs done.

moparguy55

12-30-14, 1:03 pm

12/22/14
squats

bar
145x6
195x3
235x3
285x3 belt
375x3 wraps
395x3
415x3 PR

pause squat
245x4
245x5

front hack squats 5pps x 5

2 sets standing ham curls

12/23/14
bench

barx15
95x12
135x8
185x5
205x5
225x5
245x5
shoulder started getting tender shut down the bench

standing db press 3 sets up to 50's x 10

hammer curls

tricep v bar pressdowns

done

moparguy55

12-30-14, 1:12 pm

Didn't do any dead lifts last week.

This week i didn't do any squats as each time i tweak the shoulder a bit on the heavy sets.

12/29/14

paused bench
warm ups with band

barx12
95x10
135x8
185x3
225x5
245x5
255x5

Shut it down there for pressing as shoulder was fatigued and slight pinch.

Im now bringing the bar down about 2 inches below sternum. With these long arms and tucking elbows with pinkys just inside the rings to get my wrist and elbow in line that is where the bar lands. Almost top set of abs.

Feels a little unnatural now but prob will get used to it. I usually waste ton time on the decent but watching vids i was flaring on the decent even. Now to stay tight im having to almost do a negative with the bar to get it down and stay tight. Probably partially due to my shoulder too. Eventually i will get there.

My goal at the end of january is to be back in the 275-295 area for last set of 5.

Hopefully in February be able to get into some 3's.

Standing shoulder press 3 sets up to 50'sx10 (odd i have no pain at all doing these)

hammers up to 90'sx4 for some cheats
v bar press downs up to the stack for 10.

ez bar curl 90x14

some abs done.

Friday going to pull. Feeling good in legs and back. Hoping for a good pr pull.

Cellardweller

12-31-14, 1:39 pm

On the road to recovery. Making good progress with the shoulder.

You make me curious to vid myself benching. I've always had shoulder problems on and off and I usually have a slow decent on heavier weights, especially the first rep. I wonder what a video would be telling of for myself.

moparguy55

12-31-14, 3:45 pm

On the road to recovery. Making good progress with the shoulder.

Thanks man. Last 6 weeks been brutal no heavy upper body. Now starting back at 2 plates is kind of depressing, but noway i'm losing this 405 battle.

You make me curious to vid myself benching. I've always had shoulder problems on and off and I usually have a slow decent on heavier weights, especially the first rep. I wonder what a video would be telling of for myself.

You should video it man. I do it occasionally now for all 3 lifts. In my head i thought my bench form was the "best" out of the 3 lifts. I was wrong probably was the worse no kidding lol.

Now on the recovery the slightest flare off the chest reminds me that its not fully recovered. I was bringing bar down just below nipples before. Looking at the vid my wrist is not inline with elbow its actually more towards my face. This is probably why in the past i was really drifting the bar and finishing almost over my mouth.

BJ Whitehead

12-31-14, 9:04 pm

Happy New Year!!

moparguy55

01-03-15, 12:58 pm

Happy New Year!!

Same to you Sir.

moparguy55

01-03-15, 1:05 pm

1/2/15

Deadlifts

I tried the method of only doing either squat or deadlift in the week and then rotate the following week. Been 2 weeks since i pulled and those were deficits. 3 Weeks since i pulled off the ground.

Last time i pulled 495x2 top set was sure I had 545 fresh in me so plan today was to pull 545.

135x8
225x5
315x3 no belt felt good
405x1 belt on and OOPS felt like 455
455x1 grinded felt like 495
495x1 worst grind on 495 ever for me argh like 10 seconds going up shut it down weight wise for today.
455x2 tough
405x1 sumo even worse
405x3 conventional thought id pull 5 but nope.

Been off work for 2 weeks all kinds of rest too much i think as my back and knees were kind of sore past few days and hadn't done any deadlifts or squats. Sleeping and eating been all over the place too.

Need to regather and get back on a routine next week.

Be 2 weeks since last squat. Not to jinx myself but im sure i haven't gained any leg strength and prob be lucky to redo what i did 2 weeks ago. I think its back to all 3 lifts weekly.

Rest time off i have never came back stronger don't now why i thought it would be different this time lol.

moparguy55

01-05-15, 11:21 pm

1/5/15

squats

bar x10
135x8
185x3
225x5
275x3 belt on
365x3 wraps
385x3 wraps
knew i couldn't get 3 at 405 didnt want to risk a fail
425x1 grind

275 2x4 paused belt only

2 sets leg ext heavy 3/4 of the stack x 12

2 sets standing ham curls 3/4 stack x 10

1 set abs

2 sets calf raises 5PPS on hack machine

done.

So ya back to squatting and deadlifting weekly for me.

moparguy55

01-07-15, 9:47 pm

1/7/15

bench

shoulder was feeling good

bar x12
135x10
185x8
225x5
all this felt good
245x5 flared a bit on one of the reps and that was it for tonight F%$@
tried 185 again after 2 reps racked it.
tried some seated db press with 30lbs dbs nope.
hammer curls stopped at 40lbs

With new form elbows tucked feel like i could bench a tonne if my shoulder would follow.

At this point i guess i need to dial it back, but makes me wonder if doing reps at 185 are even worth it and doing nothing may be more beneficial ?

moparguy55

01-09-15, 11:26 pm

1/9/15
deadlifts volume
135x8
225x5
315x1
365x3
365x3
365x3
365x3
365x3
365x3
365x3
400x3

At set 5 was gettin dirty but once over the hump felt good

rack pulls 2 inchs below knee
225x3
315x3
405x2 forgot to belt up oufff tough
455x3 belt

3 sets 10 reps 3pps seated row paused at chest like it was a bench press almost exact grip too.

rotator work

shoulder still sore.

some abs done.

Cellardweller

01-10-15, 2:04 pm

moparguy55

01-13-15, 11:59 am

With an injury I usually train it until I'm just past the point of discomfort and it starts to become pain. Thats when I put the breaks on and stop. Ice post work out then heat later on in the day. A great warm up goes without saying too.

Thanks for the words of wisdom. i was racking my brian wondering what approach to take now. Got a lacrosse ball and had the wife dig in good seems to have decreased the size of the ball in there i assume scar tissue.

moparguy55

01-13-15, 12:02 pm

gym jam packed witht he new years crew. Must have been 100 people and the a/c was on the fritz. Wow she was hot.

Squats 1/12/15

135x8 hips super tight had to take this one again
135x8
185x3
245x3
295x3 belt on
365x3 wraps on
365x3
365x3
365x3
365x3
225x5 box squat belt only
275x5 " "

2 sets ham curls laying down

calves
abs
done

moparguy55

01-15-15, 9:24 am

bench day

BUttttttt no bench argh

standing bb OHP
barx10
65x8
95x5
115x5
135x5
135x5
135x5
145x5

standing arnold press

25x10
35x10
40x10

seated db press 65x10

3 sets lateral raises x 14

3 sets lat pulldowns x 10

tricep dip machine 3 sets 10

2 sets rope pressdown x10

2 sets 2 hand db tricep press behind back

4 sets hammers x10 up to 65's

2 sets db alt x10

All this shoulder didnt hurt.

layed down with 25lbs db's and yup pain did 2 reps.

Going to see another therapist next week hopefully.

moparguy55

01-17-15, 1:32 pm

1/17/15

deadlift week 2 ed coan program

135x6
225x5
315x3
405x1

start
455x2
370x3
370x3
370x3
370x3
370x3
370x3
370x3
370x3

siff legs
225x8
225x8
245x8

bent rows
135x8
185x8
185x8
205x8

2 sets cable rows
done

Cellardweller

01-18-15, 12:17 pm

Awesome day of pulling right there.

moparguy55

01-19-15, 9:46 am

Awesome day of pulling right there.

Thanks man. Im not a fan of training deads, but hey its my best lift lol. I like the feeling of making a big pull.

Shooting for 565 pull at the end of the program.

moparguy55

01-20-15, 10:35 am

1/19/15 squats

So i changed to reebok crossfit shoes to squat with a heel right before the meet in november. I thought they were awesome. Thinking it over this cycle i hadn't seemed to have made any progress. One was due to my shoulder limiting the bar placement. Had to move bar up higher. I said i will go back to my asics wrestling soes for a shot last night.

Gained some mobility in my shoulder, so was able to go back to low bar pretty much pain free. Big difference.

My squats were all deeper and more powerful

bar x8
135x6
185x5
225x5
275x3 belt on
315x3
365x3 wraps on super easy
385x3 again went well
405x3 deeper than i had squatted 4 plates in 2 months

Next week i will go back to volume shoot for 375 6x3 wrapped

pause squats
275x4 belt only
315x2 PR here for pause squat

2 sets leg extensions heavy 3/4 stack for 14 reps

4 sets calve raises.

Done

Back to the wrestling shoes for squatting now too.

Mizzarler

01-20-15, 1:18 pm

I see your shoulders bothering you??? Have you tried close grip bench and incline close grip? Now would be a good time to hit your tris hard as well u can work around it

moparguy55

01-20-15, 4:44 pm

I see your shoulders bothering you??? Have you tried close grip bench and incline close grip? Now would be a good time to hit your tris hard as well u can work around it

Hey,

Since i separated that same shoulder 10 years ago inclines have been out as i can't go lower than my chin comfortably. When i tore it recently i was benching an inch or so inside the rings, but bad form flaring on the decent even. Super flare on the press and drifting towards the face.

Any pressing that I flare slightly over 1 plate starts to give me pain. I'm going to try benching again tomorrow night. Start out with my titan ram at 1 plate and work up to a comfortable weight. Im assuming probably 2 plates to get some volume in. When i tried the slingshot friday with one plate i easily touched. I definatly prefer it over my titan version the ram.

I checked out Eric Spottos fb page to see his rehab for his shoulder. He uses slingshot and bamboo bar.

Mizzarler

01-20-15, 9:00 pm

That sounds good as long as it doesn't hurt I close grip with my index at the beginning of the knurling, that's fine on inclines I go just below my chin about an inch off my chest that's what Chris Cormier, John meadows and Paul carter do too , same with close grips I go about an inch off but usually touch on my last rep helps me feel it in the tris more and tuck hard, I think eric sometimes does those on his speed
day

Good luck man

moparguy55

01-22-15, 9:11 am

1/21/15

Bench day after twwooooo weeekssss lol

bar x many
95x12
135x8 titan ram on here on out
185x6
205x6
225x5
225x5
225x5
245x5
245x6

135x8 no ram

I could feel it in the shoulder a very little bit after its unracked basically the last 1/4 of the movement when the ram isn't doin anything.

Good news no pain after benching last night or today.

tricep rope pressdowns hammerc urls and plate loaded row machine.

Some abs and done.

Bledsoe52

01-22-15, 9:31 am

moparguy55

01-22-15, 12:03 pm

Hey guys, hoping to get a little insight on my biggest issue in the gym right now. For the longest time I have been stuck at a 310 bench. I have been lifting and training off and on for 5 years but got very serious about 9 months ago. I was maxing out at about 190 then. But now I am stuck at a 310 max. I want those 3 plates but everytime i go for them I just can't lock out. I feel like it is a mental block for me. Anyways of overcoming that?

Hey Man a couple ideas.

Whats your volume look like for working sets ? and do you lock out all the reps in your working sets ? Some can get into a bad habit of doing 3/4 reps ie not locking out at the top.

moparguy55

01-22-15, 12:07 pm

To work on that lock out as an accessory to bench set up in the squat rack with the bar set on saftys at your sticky point. Start the press from that point fairly heavy for a few reps ie less than 5.

Cellardweller

01-22-15, 1:30 pm

Hey Man a couple ideas.

Whats your volume look like for working sets ? and do you lock out all the reps in your working sets ? Some can get into a bad habit of doing 3/4 reps ie not locking out at the top.

To work on that lock out as an accessory to bench set up in the squat rack with the bar set on saftys at your sticky point. Start the press from that point fairly heavy for a few reps ie less than 5.

I have to agree with my brother here. Try backing off of the 300 range for maybe 5-6 weeks and focus on maybe 5 sets of 5 or 5 sets of 3 with a straight weight like 275 for each set. Mopar is right on with the pins too. I'm also a big fan of close grips to hit the tri's. If you have a partner, try floor presses.

moparguy55

01-24-15, 11:13 pm

1/23/15

deadlifts

ed coan week 3

warm ups
135x8
225x5
315x3
365x1
435x1 ouf saw stars

working sets
485x2
405x3
405x3
405x3
405x3
405x3
405x3

reset between all reps

stiff legs
225x8
275x8
315x7

abs
done

1/24/15

ohp
bar
95x6
115x5
135x5
135x5
135x5
145x5

db lateral raises
4 sets of 14 up to 25lbs

bent over rows
tough as back sore from deads

145x8
185x8
205x8

3 sets facepulls up to 120lbs
abs done

GunRock

01-25-15, 6:44 am

Thanks for the words of wisdom. i was racking my brian wondering what approach to take now. Got a lacrosse ball and had the wife dig in good seems to have decreased the size of the ball in there i assume scar tissue.

I am battling shoulder issues as well and I swear by DMSO every night on my shoulders. I'm also experimenting with Joe Defranco's recommendation to do 100 band pull aparts a day. Seems to be helping.

moparguy55

01-25-15, 1:50 pm

I am battling shoulder issues as well and I swear by DMSO every night on my shoulders. I'm also experimenting with Joe Defranco's recommendation to do 100 band pull aparts a day. Seems to be helping.

Thanks man i have been doing pull aparts daily too sets of 20. Im not sure what DMSO is though ?

moparguy55

01-27-15, 10:15 am

1/26/15

Squats
worked on some volume this week. Next week work up to a big tripple.

bar
135x6
185x5
225x5
275x3 belt on
315x3
375x3 wraps
375x3
375x3
375x4

long day had my shoulder worked over hard by a new therapist to break up the scar tissue. Ouch!

That was it for today.

moparguy55

01-30-15, 10:34 am

1/29/15

bench

bar
95x10
135x8 slingshot here on out
185x6
225x5
245x5
275x5
275x5

ahh no pain not even at lock out.

paused db press

45x10
65x8
80x8
70x10

again no pain. Before a rep with 25's hurt.

Finally :)

3 sets tricep rope pressdown
2 sets overhead tri db ext

moparguy55

01-31-15, 10:57 am

1/30/15
deadlifts week 5 ed coan program

warm up
135x8
225x5
315x3
405x3
455x1

working sets
510x2 PR
425x3
425x3
425x3
425x3
425x3

Was a good tough session today. Shut it down after.

Pale Rider

01-31-15, 2:05 pm

Nice work

Cellardweller

01-31-15, 6:21 pm

Nice PR! And I'm glad the pec is feeling better.

GunRock

01-31-15, 7:33 pm

Thanks man i have been doing pull aparts daily too sets of 20. Im not sure what DMSO is though ?

It's a solvent that older people down here swear by to help joint pain and injuries.
I get mine at the feed store.
https://www.google.com/url?sa=t&source=web&rct=j&ei=BXTNVLTzMoqWNsP5guAJ&url=http://www.dmso.org/articles/information/muir.htm&ved=0CFAQFjAK&usg=AFQjCNG4uNhcj7tyVItjRoUfaj9NA6-UIQ&sig2=7RclaU4Z43NGgtJCeCLZwg

moparguy55

02-01-15, 1:06 pm

Thanks guys.

I thought i was crazy going for 510x2 as i never have pulled more than 500x1. and i made a mistake its week 4 of eds program.

1/31/15

accessory day

ohp
bar
95x6
115x5
135x5
145x5
155x5

Db laterals
20's 3x14
25x14

shrugs
135x8
225x8
315x8
405x8
405x8
should have done these shrugs on deadlift day but had enough lol

bent bb rows with bench grip

135x8
185x8
215x8

plate loaded row machine

paused the reps at the chest like a bench with bench grip

2 PPS x 8
2.5 plates per side x 8

face pulls 3x14

3 sets hammer curls
2 sets db alt curls

lat pulldowns

195x8 brought down to sternum bench grip

moparguy55

02-03-15, 9:02 am

2/2/15
squat

bar
135x8
185x5
225x5
275x3 belt on
315x3
375x2 wraps
395x1
425x3
305x4 pause squat belt only

form broke down on the top set. Wasn't really feeling it i think im fighting a cold.

3 sets ham curls

5 sets calf raises.

moparguy55

02-06-15, 11:33 pm

nasty cold this week didnt go to work wed or thursday missed bench wed. Feelin better today but not enough for what the ed deadlift plan called for. Did bench tonight and will do this weeks deads next week.

Paused bench

bar
95x10
135x10
185x5
225x5
245x5
275x5
275x5
225x14 t n go last rep 5 second pause

oh ya shoulder no pain.

paused flat db bench

90's x 8
105's x 5

pec deck light
90lbs 20x2

paused close grip bench
135x10
155x8
185x8

3 sets single db behind head tri ext

2 sets rope pressdowns

buddys were pulling so

135x5
225x3
315x3
405x3
no belt

Just to say i did some pulls lol

abs done

moparguy55

02-08-15, 12:09 pm

2/7/15

shoulder/upper back

ohp
bar
95x8
135x5
145x5
165x5
135x12

db raises
20's 14x2

plate loaded row machine.

Loving this one i pause at the chest similar to bench press with bench grip.

3 sets up to 3pps 8 reps

seated cable rows with straight bar 2 sets most of the stack

3 sets face pulls

2 sets rotator work

abs

done

Don't know why i cut out the shoulder day back in October silly.

Feeling way stronger. Surprised how fast OHP is comming back.

Cellardweller

02-08-15, 1:56 pm

Pausing your rows is a bitch. Nice work.

moparguy55

02-09-15, 12:52 pm

Pausing your rows is a bitch. Nice work.

Ohh ya and thanks man.

my elbows tucked belly bench along with stronger back and shoulders i think is my key to smashing 405 bench this year.

Bledsoe52

02-09-15, 1:05 pm

I have to agree with my brother here. Try backing off of the 300 range for maybe 5-6 weeks and focus on maybe 5 sets of 5 or 5 sets of 3 with a straight weight like 275 for each set. Mopar is right on with the pins too. I'm also a big fan of close grips to hit the tri's. If you have a partner, try floor presses.

Thank you guys! Ive been working more in the 225-245 range as of late. I have also worked in the floor presses that you recommended. Seems to be paying off well! Much appreciated fellas.

moparguy55

02-10-15, 9:55 am

keep pressing man. Good work

2/9/15 squats

145x8
195x5
235x5
305x3 belt on
345x3 wraps snug
395x3
395x3
395x3

was planning on only adding 10lbs over last time but forgot the 55lbs bar.

Think i will hit it again next week same weight but try for more volume. Was happy with this weeks. Squats were deep and really worked on foot placement and driving off heels. Feeling a little more comfortable with my form.

3 sets hack squat plate loaded machine

2 sets ham curls

4 sets calves

abs done

ConwayJosh

02-10-15, 10:12 am

Nice work and congrats on your recent PRs . The more we lift the less often they happen.

moparguy55

02-12-15, 1:15 pm

Nice work and congrats on your recent PRs . The more we lift the less often they happen.

Thanks Man

moparguy55

02-12-15, 1:21 pm

2/11/15

Ahh Bench day how i have missed you.

bar
135x8
185x5 paused
225x5 paused
275x5 paused
275x5 paused
275x5 t n go
295x3 1st rep paused
315x5 with ram this was easy could have done 10 reps

db press

90x10 paused
95x8 t n go

close grip
135x10
185x8

lots of bar vbar rope pressdowns

Bench grip i was a bit inside rings with pinky. Videoed the 295 set. Im touching in a good spot sternum top of gut. Elbows and wrists pretty much inline now. Not much flare. Feeling good elbows tucked. Looking at vid think i need to widen grip a bit will try pinky on ring next week or pinky grazing ring.

Now it seems like every rep on the bench is the same groove. Should be easier to make progress now. Ass lifting problem been fixed long ago, not form is getting there. Need to work on more arch.

moparguy55

02-14-15, 12:18 pm

2/13/15

deadlifts

135x8
225x5
315x5
405x1

work sets all reps reset
455x3
455x3
455x3
375x3
375x3
375x3

stiff legs
315x5
335x5

Week 5 done of eds program. Hadnt done a pull workout in 2 weeks cause of being sick last week. First set 455 was a lil rough then got better.

attempted 135x5 good morning. Felt awful f that lol

shrugs
225x8
315x8
405x8
455x8

moparguy55

02-15-15, 12:15 am

2/14/15

ohp
bar
95x8
135x5
155x5
175x4.5
135x12

Im happy with the progress on ohp for week 3 back at shoulders.

seated db press
50's x 20

3 sets lateral db raises

4 sets of 8 plate loaded row machine.

3 sets cable rows qith lat pulldown bar

3 sets rd's

2 sets rotator cuff.
abs

done

moparguy55

02-17-15, 12:05 pm

2/16/15

squats

bar
135x6
185x5
225x3
295x3 belt on
335x3 wraps felt kind of heavy
385x3 heavy
switched bars to a big solid 55lbs bar less whipy.
425x2.5

I feel its time for a deload. Above my knee in both quads about 3 inchs up been sore all the time for 3 weeks. Been running this strength cycle since late november.

couple sets vertical leg press up to 20 plates x 3

Thats it.

Next week 3-4 lighttttt sets of 8 to work form no wraps for a bit.

been feeling drained past couple weeks for squats. CNS taxed a bit i think.

I had planned to hot 395 5x3 noway i had that in me so i figured just take a heavy set and thats it.

moparguy55

02-19-15, 9:10 am

2/18/15 bench

bar
135x8
185x5
225x3

working set last rep each set paused
275x5
285x5
285x5
285x5
315x5 paused reps with titan ram (easier than i expected)

2 board press
275x3 easy first time trying boards

db flat press
105x8
85x10

close grip
275x5

2 sets tricep behind neck ext

1 set vbar pressdown

2 sets single arm rope kickback

2 sets lat pulldown to sternum

abs done

shoulders feeling great and bench is coming along nicely. March i will start first round of 3's.

Cellardweller

02-19-15, 10:09 am

You've been attacking squats and deads hard. A deload would probably be good. Think you'll keep the bench train moving or will you back off on that too?

moparguy55

02-19-15, 11:19 am

You've been attacking squats and deads hard. A deload would probably be good. Think you'll keep the bench train moving or will you back off on that too?

Yup your right. I need to slack squats to be able to finish the ed coan deadlift program 4 weeks left. My deadlift is feeling pretty strong squat i need to deload and retool. Work on hip flexability, so i can widen my stance a bit. I think this will help me stay upright more and not so prone to fall forward coming out of the hole.

For bench im counting it really as my 3rd week back into the game. Prior was all light or slingshot during the rehab. With the new technique belly benching and very little flare wider grip i feel stronger than ever. That plate loaded row machine has really helped the negative bench for me. I used to always pretty much crash it down and explode on the press. Last night i noticed with more lat tension and control on the decent i had a stronger press even. All kinds of new things going on for me on the bench.

Game plan add 5lbs a week to the sets of 5 reps. Once March comes 3 rep town six sets of three with 315. Build from there 5lbs at a time. I will need to deload at some point before the may 9 meet.

moparguy55

02-22-15, 11:36 pm

2/21/15

ohp
bar
95x8
135x5
155x5
175x5 pr reps
185x3 pr reps
135x10 last 4 paused at bottom for 3 seconds and explode up.

3 sets db lateral raises

3 sets up to 3 1/2 plates per side seated paused rows.

3 sets face pulls
2 sets rotator cuff handle exercises.

abs done

moparguy55

02-26-15, 9:18 am

2/25/15

sick again good old chect cold coughing and hacking.

attempted bench shut it down quick

bar
135x8
185x5 felt heavy
225x8
245x5
226x6 paused

that was it went home.

Cellardweller

02-26-15, 2:22 pm

Nice PR on the military press. Shake that cold off.

moparguy55

03-01-15, 12:37 am

2/27/15

deadlift

warm ups
135x6
225x5
315x3
405x1 belt on
455x1

work sets
485x2
405x3
405x3
405x3

week 6 ed coan done.

decided to do some rack pulls from below knee height
225x3
315x3
405x3
475x1

abs
done

moparguy55

03-03-15, 11:07 pm

3/3/15

bench
bar
135x8
185x5
225x3
275x1
315x3 wider grip ring finger on ring. Really not for me as felt good last rep strained bad shoulder again F
290x5 back to pinky slightly inside ring
285x2 paused

my head was messed up shut down bench there.

plated loaded row machine
paused
1ppsx12
2ppsx8
3ppsx8
3 1/2 x 6
3ppsx8

hammers 3 sets up to 70x8

1 set bb curls

done

iced shoulder tonight. Nowhere near as bas as original injury. Probably take the slingshot for bench next week.

Done with grip variation its inside rings for me.

ring finger on the ring range of motion a fair bit less i felt that. But hey body just cant take it.

moparguy55

03-10-15, 10:51 pm

deadlifts

Been awhile kind of fell of ed's program. Gonna restart it next week.

Decided to try singles tonight after 11 days since last training

135x8
225x5
315x3
405x2 belt on
455x1
545x1 HUGE pr and a big grind lol
455x1
405x3 beltless

To my surprise came off floor pretty decent stalled right at or above the knee. Going to incorporate rack pulls from that height and strick shrugs as had hard time locking it too.

But hey big pr i will take it.

Squatted a bit on saturday with a man of much knowledge Ross Salden.

Pretty much been squatting wrong for a year. I was starting the lift with bending my knees first instead of breaking at the hips and ass out. And when taking breath wasn't using the air to force my gut out.

Hes got me doing box squats and front squats for a month. Learn that sitting back into the squat and gain hip strength which i knew i was lacking hip mobility and strength.

Did some front squats tonight after pulls

135x5 a lil shakey
155x5 easier
185x5 went up well and all reps were deep

hack squat machine up to 4ppsx3

2 sets ham curls

Some cable rotator work

abs done

shoulder is beter this week but still feel it. Back to physio guy for a deep tissue again. Going to do some volume with slingshot for a month.

Cellardweller

03-11-15, 1:26 pm

Huge PR and an overall kick ass day. Congrats and jealous of the PR.

moparguy55

03-12-15, 10:37 am

Huge PR and an overall kick ass day. Congrats and jealous of the PR.

Thanks Man

Im curious to see what would have happened if i went all the way 10 weeks with ed's program. I stopped at week 6 got sick missed 2 weeks. Then pulled week 7 lifts then off for 12 days and said cycles screwed and 455 felt easiest it has in awhile so lets do it. I know now before a max pull the last lift should be 70-100lbs off of it.
Im sure if i would have pulled
455x1
495x1
545 prob wouldn't have gone up.

I will trade you some pull for some bench #'s lol

moparguy55

03-12-15, 10:42 am

3/11/15

ohp
barx12
85x12
105x12
115x10
135x10

Massive pump been a couple weeks since ohp. I'm trying to stay light and go for reps with ohp and bench for a month anyway. I need to step back a bit and let it heal despite what the physio guy said. As Training hard on bemch worked for a few weeks once things got heavy and 3's boom.

Side lateral db's
20'sx15x2

lat pulldowns
takin it a bit easy for the delt

165x12
180x12
195x12

seated cable rows with lat bar bench grip

3 sets of 12 up to 222lbs

3 sets hammers up to 65x10

2 sets alternates with 30's

1 set bb curl 70x20

abs weighted crunch

done.

Cellardweller

03-12-15, 1:10 pm

Thanks Man

Im curious to see what would have happened if i went all the way 10 weeks with ed's program. I stopped at week 6 got sick missed 2 weeks. Then pulled week 7 lifts then off for 12 days and said cycles screwed and 455 felt easiest it has in awhile so lets do it. I know now before a max pull the last lift should be 70-100lbs off of it.
Im sure if i would have pulled
455x1
495x1
545 prob wouldn't have gone up.

Being sick probably gave you good recovery time and you were able to hit the numbers you did because you were fresher than if you had tried them in the middle of the program. But yeah, if you went through the whole program you will kill it when you max. It obviously works for you.

I will trade you some pull for some bench #'s lol

If only it were that easy.

moparguy55

03-13-15, 12:19 pm

Went and saw my masso guy today he worked my delt hard but hardly no pain when doing it compared to tears forst 2 times lol. Good news no new scar tissue just strained it. Lesson learned not to go outside the rings with pinkys again.

He said if i was insistent about going wider start over with the bar and 1 plate and add 1/2 plate each week working up. Going to play it safe and keep narrower grip.

moparguy55

03-16-15, 1:55 pm

tried bench sunday. Got to 275 and pain but in mid to rear delt. shut it down. Nomore bench for awhile.

I did realize that my shit shoulder won't stay rolled into the bench. As soon as i push or even last bit of decent it pops forward some. Looks like more upper back training for me and i googled and saw these batwing rows. Gonna blast upper back triceps and shoulders for a bit and no flat bb bench. maybe some light db in a couple weeks.

moparguy55

03-18-15, 11:51 am

3/17/15

box squat on 18 inch box
145x5
195x5
235x5
245x5
255x5
275x5
paused squat 275x3

rack pulls
135x8
225x5
315x3
405x2
455x1
515x1

shoulder hurt a bit on last two so stopped

leg ext 3x12 most of stack

2 sets calves
abs
done

moparguy55

03-20-15, 9:10 am

3/19/15

bodyweight at 253lbs

upper back

db rows
45x12
55x12
65x12
80x12

bent bb row
135x12
155x12
175x12
195x12

lat pull downs
150x12
165x12
180x12

plate loaded row machine
2ppx12
2.5ppsx12
3ppsx10

batwing paused rows
20lbs dbs
3 sets of 5 holding for 15 seconds at top

rotator cable exercises

abs

done

moparguy55

03-21-15, 2:05 pm

3/20/15

deadlifts restart ed coan program same goal of 565 as i didnt stick with it all the way threw but got 545 out of that cycle.

warmups
135x8
225x5
315x3
405x1

work sets
425x2 belt

no belt for speed sets this cycle of training
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x10 was supposed to be 8x3 @ 340. The sets at 340 were so easy i didn't feel like i had done much so i went for a near rep out. Could have grinded a few more but wasn't the purpose.

moparguy55

03-24-15, 10:18 am

3/23/15

box squats

this week lowest position 16 inchs. Worked on sitting right back unloading hips then driving up.

Warm ups
135x5
135x5
185x3

Work sets
225x5
245x5
275x5
275x5
295x5 happy as i was going for 3

front hack squat machine

4pps x 5
5pps x 5

2 sets standing ham curls x 10 1 plate from the stack.

1 set leg ext x 15 3/4 of the stack.

2 sets calve raises

abs
done

I took a good 8-10 mins stretching out the hips. All of a sudden boom they opened up. What a diff no pain at depth.

moparguy55

03-27-15, 10:46 pm

week 2 ed coan deadlift

warm ups
135x8
225x5
315x3
405x1

455x2 belt on

speed sets no belt
370x3
370x3
370x3
370x3
370x3
370x3
370x3
370x3

db rows

75x12
85x12
110x12
90x12

lat pulldowns

195 2x12

rd pec dec
2x12

arnold db press
20x12
25x12
30x12

batwing db holds

abs
done

what a lower back pump with no belt.

moparguy55

03-31-15, 9:14 am

3/30/15

box squat unloading right back into it @ 16 inch

warm ups
bar
135x5

225x5 belt here on out
275x5
315x4
315x4
295x5

Hip strength has come a long way in a short time. 315 single i doubt i could have done unloading on the box.

Finally found some stretches that open up my hips. Takes me a good 5-8 minutes of stretching. Next week squats t n go off box the week after no box. 3 weeks out wraps.

Paused front squats on the hack machine.

4pps x 5
5pps x 5

leg extensions 2 from bottom x 15

standing single leg ham curls two from bottom x 10
three from bottom x10

abs done

moparguy55

04-01-15, 10:23 pm

paused bench

bar x12
barx12
95x12
95x12
95x12
135x12

felt decent 4th finger on rings touching nipple height. Big change for me.

db press
25x12
35x12

these i could feel at some point in the press some slight discomfort

arnold press
30x12
35x12
felt decent

tricep pressdown varitions 10 sets

lat pulldowns
180x12
195x12

seated row machine
2pps x 12
2 1/5 x12

ohp
bar x20
95x10

rotator cuff stuff with handle on pullys

abs done.

was alone tonight like a circuit done in an hour.

moparguy55

04-07-15, 9:37 am

4/4/15

deadlifts

warm up
135x8
225x5
315x3
405x1

485x2 belt on
400x3 no belt
400x3 no belt
400x3 no belt
400x3 no belt
400x6 belt back was pumped at this point and last set wasn't exactly speed sets so to be safe belted up.

Rack pulls on lowest pin so about 4 inches below the knee for me.
135x3
225x2
315x1
405x1
495x1 hardest rep of the day oufff

db row
90x12
110x8

seated cable rows
240 2x10

lat pulldowns
210x8

3 sets pec dec rear delt flys

2 sets face pulls

2 sets db shrugs

done

moparguy55

04-08-15, 9:32 am

4/7/15

squats no box

warm up
bar
135x5
185x3

225x5
275x5 belt here on out
285x5
315x3
325x3 pr no wraps
275x7
225x8 no belt

2 sets standing ham curls
2 sets calf raises

abs
done

moparguy55

04-09-15, 11:09 am

4/8/15
bench

bar x 12
95x12
135x8
145x8
155x8
175x8
185x5

4th finger grip touching nipple height felt pretty good.

db press
35'sx20
could feel a bit

pec dec
light x 20 felt a bit

plate loaded row machine
2.5 pps x 8
3.5 x 8
4 x 8

did it 1 arm at a time. could get deeper and a twist i like it.

lat pulldowns
180x8
195x8

4 sets db hammers up to 80's x 5

1 set alternates x 8

2 sets preacher machine

done.