My Quest to 1000 Pounds

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  1. New Member
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    My Quest to 1000 Pounds


    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!

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    welcome brotha.
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    Thanks bro!
    •   
       

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    40# to go....that is a good target. When did you want to hit this?
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    Your bench needs some real improving if you're pulling 395 and squatting 315. Goodluck.
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    Quote Originally Posted by MPSonny View Post
    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.
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    Quote Originally Posted by Australian made View Post
    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.
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    Quote Originally Posted by Australian made View Post
    Your bench needs some real improving if you're pulling 395 and squatting 315. Goodluck.
    Quote Originally Posted by Ryno703 View Post
    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.
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    Quote Originally Posted by Ryno703 View Post
    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:
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    Quote Originally Posted by MPSonny View Post
    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.
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    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!
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    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.
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    Quote Originally Posted by Australian made View Post
    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...
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    Quote Originally Posted by Ryno703 View Post
    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.
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    Quote Originally Posted by MPSonny View Post
    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.
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    Oh, and also, pretty good lifts for 180 lbs.
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    Thanks for the comments guys.
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    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
  19. New Member
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    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.
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    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
  21. New Member
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    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+
  22. New Member
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    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
  23. New Member
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    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
  24. New Member
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    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
  25. Elite Member
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    sumo deads are the devil. good job on the PR.
  26. New Member
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    Quote Originally Posted by suncloud View Post
    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.
  27. Senior Member
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    Good job, progressing nicely,.. keep up the good work!!!
    Think training's hard,. try losing!
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    Quote Originally Posted by bonscott View Post
    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.
  29. New Member
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    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*
  30. Senior Member
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    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.
  31. New Member
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    Quote Originally Posted by HATEFULone View Post
    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.
  32. New Member
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    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
  33. Senior Member
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    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.
  34. New Member
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    Quote Originally Posted by HATEFULone View Post
    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.
  35. New Member
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    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.
  36. New Member
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    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
  37. New Member
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    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
  38. New Member
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    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.
  39. New Member
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    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
  40. New Member
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    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.
  

  
 

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