My Quest to 1000 Pounds

[Ryno703]

Whats up AM. I started this log so I can track my progress toward my 1000pd total goal, here are my current maxs.

BENCH PRESS-250 Pounds 8/14/2008
SQUAT-315 Pounds 08/13/2008
DEADLIFT-395 Pounds 08/06/2008
TOTAL-960 Pounds

I train with my own Westside style template. I incorporate DE and ME days mixed with some periodization. I also enjoy training Olympic lifts, tire filliping, ect....

I keep a clean diet of 3000 calories right now. I took a week off my diet and I'm getting back on starting Monday. I'm going to increase my cals to 3500.

Any and all comments are welcomed. Thanks for looking!

 

[suncloud]

welcome brotha.

 

[Ryno703]

Thanks bro!

 

[MPSonny]

40# to go....that is a good target. When did you want to hit this?

 

[Australian made]

Your bench needs some real improving if you're pulling 395 and squatting 315. Goodluck.

 

[Ryno703]

40# to go....that is a good target. When did you want to hit this?

I hope to get to 1000 by April so I can cut up for the summer.

 

[Ryno703]

Your bench needs some real improving if you're pulling 395 and squatting 315. Goodluck.

Ya for some reason my bench press has always suxed. I'm going to start doing floor and board presses, I also want to buy some bands and chains.

 

[MPSonny]

Your bench needs some real improving if you're pulling 395 and squatting 315. Goodluck.

Ya for some reason my bench press has always suxed. I'm going to start doing floor and board presses, I also want to buy some bands and chains.

have to disagree that your bench is out of proportion to your other lifts? you are only 65# less than your SQ. They should not be even or close.

floor and board are good for lock out strength which most of us can use. if that is a weakness than your plan sounds good.

 

[MPSonny]

I hope to get to 1000 by April so I can cut up for the summer.

very realistic time frame. although, you can probably hit it sooner.:dl:

 

[Australian made]

have to disagree that your bench is out of proportion to your other lifts? you are only 65# less than your SQ. They should not be even or close.

floor and board are good for lock out strength which most of us can use. if that is a weakness than your plan sounds good.

Maybe its my stats that are unusual. I figured with a 315 squat and a 395 deadlift the OP has some decent strength and power and 250lbs seems rather little low.

 

[Ryno703]

MPSonny-It would be great to hit 1000 before April.

My lockouts do need some work. Do you think some heavy band work would help with the lower part of my bench?

Australian made-The one problem is Ive kind of put my bench press on the back burner in the past. Ive always put emphasis on my deads and squats.

Thanks for the comments guys!

 

[Ryno703]

DE Bench

SPEED BENCH PRESS
45x15, 15
95x6, 6
CLOSE GRIP
140x3, 3, 3
MED GRIP
140x3, 3, 3
WIDE GRIP
140x3, 3, 3

CLOSE GRIP PULL UPS
BW+15x 5, 5, 5

STANDING BB MILITARY PRESS
65x8
135x5, 5, 5

ONE ARM DB ROWS
85x10 (R), 10 (L)
85x10 (R), 10 (L)
PR



*I'm stronger with a seated military press but I want to get stronger on the standing so I'm keeping this for a while.

 

[MPSonny]

Maybe its my stats that are unusual. I figured with a 315 squat and a 395 deadlift the OP has some decent strength and power and 250lbs seems rather little low.

yeah, we are all different....builds, leverage etc. you never know...

 

[MPSonny]

MPSonny-It would be great to hit 1000 before April.

My lockouts do need some work. Do you think some heavy band work would help with the lower part of my bench?

It is great to think about hitting 1000 before April. It is even better to do it!

You said your lock-outs need some work and then ask if bands will help the bottom part of your lift. My though is then you do not have a real weakness if you need to work both parts of the lift. Don't make it more complicated then it has to be.

 

[jasonschaffin]

yeah, we are all different....builds, leverage etc. you never know...

Gotta agree w/Sonny here. My squat (down to a 12" box) is 80-90 lbs above my bench. And if I were to only go parallel and use a belt and knee wraps it would be much, much more than that.
But again, were all different.

 

[jasonschaffin]

Oh, and also, pretty good lifts for 180 lbs.

 

[Ryno703]

Thanks for the comments guys.

 

[Ryno703]

DE Squat

SPEED BOX SQUAT
135x2, 2
155x2, 2
185x2, 2, 2, 2

GOODMORNINGS
95x7
135x5
155x5
185x5

LEG EXT
x100 REPS

HYPER EXT
+40x12, 12, 12

BB SHRUGS
225x12, 12, 12

BB CURLS
70x10, 10, 10

STANDING AB PULLDOWNS
3 SETS X FAIL

 

[Ryno703]

ME Bench 10/16

FLOOR PRESS
135x3
185x3
205x1
225x1
245x1
265xFAIL

PARTAIL PRESS (low end)
205x7, 6, 6

SKULL CRUSHERS
80x7, 7, 7

STANDING MILITARY PRESS
125x7, 7, 7

BB BENT ROWS
135x12, 12, 12

LEG RAISE
x30


This was my first time trying floor and partail press.

 

[Ryno703]

PARALLEL BOX SQUATS
135x3
185x3
205x3
225x1
275x1
315x1
335x1 pr
345x1 pr

DB ONE LEG DEADLIFT
20x7R. 7L
20x7R, 7L

DB SLDL
90x5, 5, 5 pr

1 ARM DB ROW UNSUPPORTED
100x5R, 5L
100x5R, 5L
100x5R, 5L pr

HAMMER CURLS
35x14, 14, 14

 

[Ryno703]

DE Bench 10/21

Speed Bench
45x15, 15(close grip, wide grip)
95x3, 3, 3(close grip, med grip, wide grip)
115x3, 3, 3(close grip, med grip, wide grip)
135x3, 3, 3(close grip, med grip, wide grip)

DB Decline bench
35x100 reps for time

Bent Rear delt raise
15x10, 10

Front raise
25x10, 10

Face pulls
50x10
70x10
80x10

Decline situps
25x100 reps for time

+light hang cleans+

 

[Ryno703]

DE Deads 10/22

SPEED SUMO DEADS
135x2
185x2
195x2
200x2, 2

GOODMORNINGS
95x7
155x7, 7, 7

LEG EXT
75x100 reps for time

BB SHRUGS
245x8, 8, 8

BB CURLS
75x8, 8, 8

HYPER EXT
+50x12, 12, 12

STANDING AB PULL DOWNS
2 set till fail

 

[Ryno703]

CLOSE GRIP BENCH PRESS
95x6
135x3
185x2
205x1
225x1 pr
205x5 pr

PIN PRESS
135x3
245x1
225x3

TATE PRESS
25x7
35x7
45x7

JM PRESS
25x7
30x7
35x7

STANDING MILITARY PRESS
135x5, 5, 3

BB BENT ROWS
155x10, 10, 10 pr

HANGING LEG RAISE
x25

 

[Ryno703]

SUMO DEADS
135x6
205x3
225x2
315x1
405x1 pr
410xFAIL

DB SLDL
100x5, 5, 5 pr

UNI LYING LEG CURLS
40x7(L), 7(R)
40x7(L), 7(R)

ONE ARM DB ROWS UNSUPPORTED
95x7(L), 7(R)
95x7(L), 7(R) pr

DECLINE SIT UPS
+65x10, 10, 10

 

[suncloud]

sumo deads are the devil. good job on the PR.

 

[Ryno703]

sumo deads are the devil. good job on the PR.

I usually pull with a RDL but when I was trying speed deads with sumo the bar came up much faster and easier so I thought I should do a max pull sumo.

 

[nemo]

Good job, progressing nicely,.. keep up the good work!!!

 

[Ryno703]

Good job, progressing nicely,.. keep up the good work!!!

Thanks man.

Ive been sitting around 180-182 pounds with 3500 cals a day. Starting today I'm upping my intake to 4000cals, id like to reach 190 pounds on this quest.

 

[Ryno703]

BENCH ASST


STANDING MILITARY PRESS
45x10
95x3
135x2
155x4 pr
145x6 pr

WIDEGRIP PULLUPS
+25x4, 4, 4

DIPS
+25x10, 10, 10

BB BENT ROWS
95x5
165x5, 5, 5 pr

*LIGHT CLEANS*

 

[HATEFULone]

Log looks good bro, I've been doing various westside templates since this past spring and I have a log of it that might be of help. I feel that incorporating alot of rear delt and shoulder girdle work has increased my bench significantly, you may want to include more if you have time, just my thoughts, keep up the good work.

 

[Ryno703]

Log looks good bro, I've been doing various westside templates since this past spring and I have a log of it that might be of help. I feel that incorporating alot of rear delt and shoulder girdle work has increased my bench significantly, you may want to include more if you have time, just my thoughts, keep up the good work.

Ya ive been hitting the DB and BB rows hard lately. What exactly do you mean by shoulder girdle? Thanks for the info.

 

[Ryno703]

Squat Asst 10/28

Front Squats
95x3
135x3
185x3
225x1
245x1
275x1 pr

Goodmornings
95x3
135x3
155x3
195x3 pr

Leg Ext
70x12
45x20, 15

BB Shrugs
265x8, 4, 6

BB Curls
45x5
85x5, 5, 5

Hanging leg raise
8, 8, 8, 8

 

[HATEFULone]

I'm refering to the AC joint and rotator cuff. I have used scarecrows, Blackburn's, band pull aparts, and various others to strengthen the small accessory muslces that most may have never worked, they are also great for injury prevention. Hope this helps.

 

[Ryno703]

I'm refering to the AC joint and rotator cuff. I have used scarecrows, Blackburn's, band pull aparts, and various others to strengthen the small accessory muslces that most may have never worked, they are also great for injury prevention. Hope this helps.

I do some cuff work on my upper DE days. Thanks for the info.

 

[Ryno703]

ME Bench 10/30

BB BENCH PRESS
45x15, 15
95x6
135x3
185x2
225x1
260xFAIL
255xFAIL
225x4+1spot pr
205x9 pr

TATE PRESS
45x7, 7, 7

PUSH JERK
135x5
185x3 pr



I got in a argument this morning that pissed me off, than I forgot my mp3 player so I couldnt get in the zone with all that going on. I was close to getting that 260, about 5 more inches and I would have got it.

I wasnt even suposed to do push jerks but **** it the bench ****ed up my hole day.

 

[Ryno703]

ME Squat 10/31

Back Squats
135x3
185x3
225x1
275x1
315x1
325x1 pr
295x1

Power Clean
95x3
135x3
185xdrop
185x1
205x1

One Arm DB Rows
100x7, 7
100x7, 7 pr

Hammer Curls
40x10, 10, 10

Decline rotations
10x20, 12

 

[Ryno703]

DE Bench 11/3

Speed Bench
45x15, 15
95x3, 3, 3
115x3, 3, 3
135x3, 3, 3

Flat DB Bench
30x50

Bent Rear Delt Raise
20x10, 10

Front Raise
30x10, 10

Face Pulls
40x10, 10, 10

Decline Situps
BWx50

 

[Ryno703]

DE Deads 11/4

Clean Pulls
135x2
175x2
185x2
205x2
225x2

Goodmornings
95x12
115x12
135x12

Leg Ext
50x25, 25

Uni Leg Curls
25x12, 12
25x12, 12

Shrugs
245x12, 12, 12

BB Curls
75x12, 12, 8

Standing Ab Work



Body weight is 185, this is the heaviest ive ever been.

 

[Ryno703]

ME Bench 11/5

BB Bench Press
45x15, 15
95x6
135x3
185x2
205x2
235x3, 3 pr

Partial Press (Low End)
215x5, 5, 3

BB Bent Rows
95x5
155x8, 8, 8 Pr

Skull Crushers
100x4, 2 pr

Tate Press
50x5, 5 pr

Decline Situps
70x5, 5, 5

DB Snatch
70x12

 

[Ryno703]

ME Deads 11/7

5in Platform Deads
135x3
205x3
255x3
295x3 pr
305x3 pr

Hypers
10, 10, 10

Uni leg curls
30x10, 10
30x10, 10

DB Rows (supported)
60x10, 10
60x10, 10

BB Curls
45x5
95x5, 5, 5

Hang Leg Raise
5, 5, 5, 5




My last pr for platform deads was 275x3, that was a long time ago.

I went pretty light on the rest of the stuff because I'm still sore from Tuesday.

Body weight was 186 today.

 

[Ryno703]

Bench Asst 11/10

Standing BB Military Press
45x8
95x5
115x3
135x10pr
135x9, 8

BB Bent Rows
95x5
175x4, 4, 4 pr

Dips
+10x10, 10, 10

Wide Grip Pull Ups
+10x5, 5, 5

JM Press
35x10, 10, 10

 

[Ryno703]

Dead Asst 11/11

Dead Cleans
135x3
185x2
205x1
220xfail

Front Squats
135x5
185x3
245x2, 2, 2

Hammer Strength Deads
225x10
315x4, 10, 8

Leg Ext
90x10, 10, 10


I had to make today quick.

 

[Ryno703]

ME Bench 11/13

Bench Press
45x15, 15
95x6
135x3
205x2
225x1
245x3 pr
250x2 pr

Reverse Grip Bench Press
95x7
135x7, 7, 7

Tate Press
50x7, 7

Skull Crushers
90x7, 7

Hang Cleans
95x7, 7, 7, 7

Face Pulls
80x15, 15, 15

Standing AB Pulldowns
60x30, 30, 30

 

[suncloud]

damn. almost every day with PR's. you'll be hitting 1k in no time. good job on the log as well!

 

[Ryno703]

damn. almost every day with PR's. you'll be hitting 1k in no time. good job on the log as well!

Thanks SC. Westside is awesome and ive only been doing it for a short time so I think I'm seeing the noob gains from it, I'm sure it'll slow down soon.
I forgot to mention I tried wrist wraps for the first time today and I think they help a lot in keeping control of the barbell.

 

[Ryno703]

ME Squat 11/14

Box Squat (1in Above Parallel)
45x15
135x6
205x3
225x3
275x3
335x5
355x5 pr
365x3 pr

Uni Leg Curls
35x7, 7, 7, 7

DB SLDL
100x7, 7, 7

DB Rows Unsupported (Straps Used)
100x7, 7, 7, 7

Hammer Curls
25x20, 20, 20

Planks
+35x2 sets total time=2min

 

[Ryno703]

DE Bench 11/17

Speed Bench
45x15, 15
95x3
115x3, 3, 3
115x3, 3, 3
135x3, 3, 3

Flat DB Bench
40x25, 25

Skull Crushers
50x15, 15, 15, 15

Rear Delt Raise
25x12, 12

Front Raise
35x12, 12

Face Pulls
90x10, 10, 10

Hanging Leg Raises
6, 6, 6, 6



Pretty boring session

 

[Ryno703]

ME Squat 11/18

Box Squats (1in Above Parallel)
45x15
135x6
225x3
275x3
315x1
365x1
385x1 pr

Uni Leg Curls
50x5, 5 pr
50x5, 5

DB SLDL
110x5, 5, 5 pr

DB Rows Unsupported (Straps Used)
110x5, 5 pr
110x5, 5

BB Hammer Curls (Bar+40)
14, 12, 8

Planks
+45x3 sets


The box squats where some what easy, I didn't want to over do it because my back was still sore from the last time I did these. According to the format I'm following I'm supposed to do the same ME move 2 weeks in a row.

Weighted planks are the ****. I recommend any one who reads this to try them, they are not for the weak.

 

[atjnutrition2]

Just wanted to pop in and say good luck on your quest...next step 1500!!!

 

[Smiley]

You havnt posted up in a while. Still on track here? Looks like you beat 1k easy already.