Journey to 400 and 600

[evanpiercey]

Freshman in college, goals are to hit a 400 pound bench press and 600 pound deadlift as soon as possible (don't we all want to?). Done a variety of workouts ranging from different variations of westside to reg park and bill starrs 5x5 workouts. Now I'm utilizing more of a bodybuilding approach, similar to Jeremy Hoornstra's workout, and I'm getting pretty good results. The reason squatting doesn't make the cut is because I'm still healing a pretty bad knee, so my squat is not as high, but I still work it as hard. My bench currently is 360 and my deadlift is 560. Well wish me luck, keep lifting.

I'll start by posting yesterdays workout.

Monday February 2nd, 2009

Bench Press
BAR x 10
135 x 10
185 x 8
225 x 1
285 x 5
320 x 2 (pause)
355 x 1
365 x 1 (negative)
225 x 18 (not taken to failure)

Incline Bench Press
135 x 10
225 x 1
225 x 5
225 x 5

Dumbbell Arnold Flies
50 x 12
60 x 10
40 x 10

Weighted Floor SL Sit-Up
40 x 12
60 x 10
80 x 10

[SilentBob187]

I totally thought you had a question and I just started at it, oh well. You're pushing more weight than me, you could go up 40lb in both of those in no time flat.

I was gonna mention bill's 5x5 but I see it's already been done. I suppose that what you're doing now would be a good break from that kind of lifting style. Maybe afterwards look towards doing another powerlifting/big 3 centric workout like sheiko or bill starr again.

What kinda food/supps are you taking in? It could be as simple as adding an inexpensive monohydrate to your day that gets those two lifts up in fast. Anyway, way to be around for over 4 months and having something like this as your first post instead of a "which is better" thread.

[evanpiercey]

Haha, well, currently I'm supplementing with USP labs Prime, Super Cissus Rx, and at large nutrition's Results (a creatine, beta alanine, and HMB product taken 45 min pre-workout). I want to see what results I can get on this program, so I'll probably stay on it for about 2 months, then I might utilize a sheiko program.

[evanpiercey]

Today, my back acted up again. Last week, I was able to pull off 540 pretty easily, but my back tightened up right after. This week, I wasn't so lucky lol.

Tuesday February 3rd, 2009

Deadlifts
135 x 5
225 x 1
315 x 1
405 x 1
500 x 1
550 x FAILED

Yates Rows
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Towel Pull-Ups
1 x 10
8 x 2 (5-7 second hang)

Regular Grip x 10
Wide Grip x 10
Curl Grip x 8

[SilentBob187]

On your deads, did you maybe not do enough reps at the lower weights before attempting 550? Maybe have 225 and 315 as sets of 3 and 405 as a set of 2.

What is that reg/wide/curl grip at the bottom? Are those regular pullups?

[evanpiercey]

Ya, those were regular pull-ups. You're probably right, I would have realized that I should not have attempted 550 had I done more reps at 405 and 315 because my lower back probably would have started to act up then. I'll change that up for next time. Thanks for pointing that out!

[evanpiercey]

Wednesday February 4th, 2009

Standing Military Press
Bar x 10
95 x 10
135 x 5
165 x 5
185 x 2
185 x 2
135 x 5
115 x 5
95 x 3

Barbell Shrugs
135 x 25
225 x 25
275 x 10
275 x 10
315 x 5/5
225 x 10 (slow at top)

Dumbbell Clean & Press
55 x 4 LR
70 x 4 LR
80 x 4 LR
85 x 4 LR

Plate Raise Partner Series (45 lb)
10, 15, 15, 20, 20

Today’s workout went really well. The standing Military Presses were strict, and I stopped at 2 repetitions at 185 due to the soreness in my lower back. Next week I will hopefully go for more. The best set of the day was the dumbbell clean and press with 85 pounds. Haven’t done these since the summer when I was using kettlebells, but they felt great today and I will definitely do them next week. Overall, today was a good workout.

[evanpiercey]

Thursday February 5th, 2009

Barbell Strict/Cheat Curls
95 x 10
115 x 10
135 x 5
165 x 5
190 x 5
95 x 10

Seated Dumbbell Curls (30 second rest)
50 x 8
50 x 8
50 x 8
50 x 8

Straight Leg Dumbbell Sit-Up
60 x 15
70 x 15
80 x 15
80 x 15

Barbell Bus Drivers (speed)
45 x 20
45 x 20

Hit a new PR on the cheat curls with 190 for 5 today. Overall had a good workout, and ready for tomorrows already. Weight is around 210-215, right where it should be now.

[evanpiercey]

Friday February 6th, 2009

Close Grip Bench Press
135 x 5
185 x 5
225 x 5
275 x 3
280 x 3
280 x 3 (with pause on last rep)

Weighted Dips
45 x 10
90 x 12, 5, 2 (DC style)

Nose Breakers
95 x 10
135 x 3
140 x 10, 4, 3 (DC style)
65 x 10

Today I was forced to lift in the morning, which was a slight shock since I haven’t lifted this early since December. Despite this, I had a pretty good workout, utilizing a slight DC style on the Dips and Nose Breakers. 280 for three went up pretty easily, next week I might try 290 for a 3x3 or maybe see if I can get 8 reps close grip with 275.

[evanpiercey]

Saturday February 7th, 2009

Front Squats
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
275 x 3

Leg Press 2 x 10, 2 x 5

Monday February 9th, 2009

Bench Press
135 x 5
185 x 5
225 x 5
275 x 5
315 x 1
315 x 3
315 x 2


Incline Bench Press
135 x 10
225 x 13, x 4, x 3 (DC style)

Cable Flies (3 second hold)
8 x 10
7 x 10
6 x 10

Plate Press Finisher
45 x 10, 90 x 10, 135 x 10, 90 x 10, 45 x 70

Saturday my knee was giving me some serious problems on the front squats, I have to see the doctor sometime soon to see if there is anything wrong (I had pretty serious knee surgery one year ago and am still feeling it). Monday I was feeling somewhat sore with the Bench Press which is why I didn't go too heavy, just two pretty easy sets at 315. But the incline bench press was a pleasant surprise. 13 reps at 225 felt really good. I enjoy mixing it up with a little DC style. The plate finisher is a great one that everyone should try, it makes you cry.

[evanpiercey]

Tuesday February 10th, 2009

Speed Deadlifts
315 x 1 (8 sets)

Pull-Ups
47.5 lb DB (DC style)
13, 4, 3

Bent Over Strict Barbell Rows
225 x 5
225 x 5
225 x 5
Power Rows
275 x 3
275 x 3
295 x 3

Power Cleans
225 x 2

Barbell OH Sit-ups
55 x 5
75 x 5
95 x 5
95 x 5

Today’s workout went well. Took a week off of heavy deadlifting due to my knee and just to give my body a rest. The pull-ups were good, and the rows were as well.

[evanpiercey]

Standing Military Press
95 x 5
135 x 5
185 x 3 (easy)
Push-Press
205 x 3 (easy)
Military Press
185 x 2

Barbell Shrugs
135 x 20
225 x 20
315 x 10
315 x 10

Dumbbell Clean & Press
75 x 4 LR
85 x 4 LR
95 x 4 L 3 R
100 x 4 LR *

Standing Cable Cross Body Shoulder Raises
4 x 10

Today's workout was really good. I went pretty easy on the overhead presses because I wanted to be relatively fresh for the dumbbell clean and presses. The 315 on the shrugs was slow and felt extremely easy. On 95 with the dumbbell clean and press I missed the fourth rep on my right hand, and was pissed. So I went and grabbed the 100's and banged out 4 pretty easy reps on each hand. This set was by far the high point of the day and so far the high point of the week next to 225 for 13 on the incline bench press monday.

[evanpiercey]

Thursday February 12th, 2009

Barbell Cheat Curls
95 x 12 (regular)
135 x 5
165 x 5
185 x 3
185 x 3
185 x 3
95 x 20 (regular)

Seated Dumbbell Curls (one at a time)
50 x 8 (4 times, 30 second rest between sets)

Curl Grip Pull-Up Lowers
50 x 2 (2 sets)

Just hitting the Biceps today, nothing out of the ordinary. The 185 on the cheat curls was much easier than it has ever been, so were the 4 sets of seated curls with 30 seconds rest. Overall, today went well, and I am ready to hit triceps tomorrow.

[SilentBob187]

Your numbers are pretty damn impressive man. No doubt you're gonna get 400 and 600, probabaly by the end of March at the latest I'd be willing to bet.

[evanpiercey]

Friday February 13th, 2009

Close Grip Bench Press
135 x 5
225 x 10
225 x 10
225 x 11

Overhead Dumbbell Extension
Warmup: 60 x 10
90 (DC style) x 15, 8, 5

Lat Pulldown Triceps Pushdown
10 x 5
11 x 5
12 x 6
13 x 5, 6 x 10, 9 x 8

Close Grip Lockout Burnout
225 x 5 on 3rd pin
30 second hold
225 x 5 on 4th pin
30 second hold
225 x 5 on 5th pin

Wanted to go lighter on the close grip bench presses today and see how 225 felt. Told myself that I was going to do three sets of ten and no more than 10 reps. On the first close grip set I felt that I could have gotten 20, but couldn’t break my own promise haha. The overhead dumbbell extensions felt very solid, and so did the triceps pushdowns. No dips today, wanted to take a break. The burnout was something new, but I liked it a lot. Anyone should try it if they want a good finisher for the triceps or on an upper body day.

Thanks for the motivation silent bob, it's all about the work, I know it will pay off.

[evanpiercey]

Saturday February 15th, 2009

Good Mornings
135 x 5
185 x 5
225 x 5

Straight Leg Deadlift/Barbell Rollouts
135 x 8/x10
185 x 8/x10
225 x 8/x10
275 x 8/x10
315 x 8/x10

Dumbbell Single Arm Swings
40 x 30 LR
40 x 30 LR

Went pretty light. See the doctor for my knee tomorrow and will be able to either resume normal leg workouts, or have to stop for a little while.

[evanpiercey]

Monday February 16th, 2009

Power Cleans
135 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2


Wide Grip (3 second eccentric) Pull-Ups/Pink Band Pull-Aparts
8/10
8/10
8/10

Plate (45 lb) Rows/Eccentric Only Wide Pullups
2 x 12/1 x 15 sec
3 x 12/1 x 15 sec
4 x 12/1 x 15 sec
4 x 12/1 x 15 sec
4 x 12/1 x 15 sec

Calf Raise
200 x 12
200 x 12

For back, I have returned to Power Cleans, an exercise I have not performed since last year when I was training primarily for football. 225 felt really easy, but I want to slowly progress to higher weights. I’m hoping that the change in exercise from deadlifts to power cleans will help with back thickness, but also functional strength. The eccentric wide-grip pullups were very tough, but I can definitely feel how they will be beneficial to my lat strength (as prescribed by Rodja on my pic forum). The plate rows are a primitive exercise, but really work every inch of the body. Today overall was a great workout.

[evanpiercey]

Tuesday February 17th, 2009

Bench Press
Bar x 8
135 x 10
185 x 5
225 x 1 (pause)
275 x 1 (pause)
315 x 1
340 x 1
355 x 1
370 x 1

Incline Bench Press
135 x 8
225 x 13, 3, 3 (DC style)

Back Squats
135 x 4
185 x 4
225 x 4
275 x 4
315 x 4
315 x 5

Dumbbell Arnold Flies
32.5 x 20
32.5 x 20

Hit a new personal best on the bench press today. Weights seemed light, only 30 pounds away from 400, and my weight is still around 210 that is great. Stopped at 13 repetitions on the incline bench, didn’t want to do a forced rep, but 13 felt great. Starting to squat twice a week, and slowly am easing into it, which is why I only worked up to 315. One of my best workouts in a few weeks.

[evanpiercey]

Wednesday February 18th, 2009

Overhead Barbell Press
135 x 2
185 x 2
185 x 5

Barbell Shrugs
135 x 20
225 x 20
315 x 10
335 x 8

Wide Grip Shrugs
225 x 10
225 x 10
135 x 20

Dumbbell Supine Grip Press
55 x 10
55 x 10
55 x 10

Pretty light, simple shoulder workout today. Didn’t want to go too heavy today, since I went pretty heavy yesterday on the bench press, but still got a solid lift in.

[evanpiercey]

Thursday February 19th, 2009

Curl Grip Pullups (15-25 second rest)
90 lb, 8 x 2 reps

Seated Dumbbell Curls (30 second rest)
55 lb, 4 x 8 reps

Barbell Bus-Driver Twists
45 x 30 seconds
45 x 60 seconds

Just got a little blood flowing in the biceps, nothing too hard, but wanted to get some pull-ups in. The 90 pounds felt very easy, but wanted to do explosive reps. Nothing too tough today, tomorrow will be triceps, a little more intense.