I bench 200. Not weak at all by any standards

XiL3 · 09-25-2007, 09:49 AM

Current Stats

Age:19
Height: 6'
Weight: 205lbs
Serious lifting experience: 10 1/2 months (everything before was a few years of random junk)

Key

Personal Records in Blue
Strength Loss (or just off day lifts) in red
Warmups and Stretches in Magenta
Notes in Orange or Brown

Dropsets Example: 405x10 -> 315x10 -> 225x10

Superset Example:

Dumbbell Overhead Extension + Concentration Curls

80x5 + 45x5

Weight First, Reps Second and Sets separately unless I did the same weight and reps, then it would look like this: 225x10x3. (sets last)

The Weight is in Pounds

Current Supplements

-Dymatize Elite Whey: cafe mocha flavor
-Controlled Labs: Green MAGnitude.

XiL3 · 09-25-2007, 09:50 AM

Since this is my week off lifting, which sucks I won't be updating this week unless I decide to throw my cardio in.

TROJANNATION · 09-25-2007, 03:14 PM

Do you have a workout journal on every site?

Richie_Awesome · 09-25-2007, 05:06 PM

Quote:

Originally Posted by XiL3

Since this is my week off lifting, which sucks I won't be updating this week unless I decide to throw my cardio in.

Why are you taking a week off? Periodized deloading? And good stuff, it can definitely help to take time off. Subscribed.

XiL3 · 09-25-2007, 06:12 PM

Quote:

Originally Posted by TROJANNATION

Do you have a workout journal on every site?

LMAO except bb.com, I'm just copying the muscle mecca one here.

Yes Richie I am deloading.

TROJANNATION · 09-26-2007, 03:07 PM

Subscribed

wala · 09-26-2007, 03:38 PM

Im in

XiL3 · 10-11-2007, 02:05 AM

(October 9th)

Max Effort Bench Day

95x3
135x3
155x3
185x3
205x1
205x0+1

205x0+1
185x1

Bodyweight Dips

x6
x6
x6
x6

Tricep Cable Pushdown

130x10
140x10
140x10
150x10 (whole stack

)

Barbell Bent Over Rows

135x8
135x8
135x8

XiL3 · 10-11-2007, 02:17 AM

Max Effort Deadlifts

Sumo Stance Short Plate Deadlifts

by short plates I mean I just used 25lbs so I have a deeper range of motion

95x3
145x3
195x3
245x3
295x1
315x1
315x1
315x1

It is harder than doing them with 45lb plates, I come up really slow from the bottom.

Weighted Hyperextensions

45x10
45x10
45x10
45x10

Incline Ab Crunches

bwx12
bwx12
bwx12
bwx12

Barbell Bent Over Rows (close to being parallel with ground)

135x8
135x8
135x8
135x8

Concentration Curls (standing bent)

30x8
40x8
45x8
45x8
Either standing is much easier than sitting or I went way up in bicep strength (which I had lost so it makes sense that I would go up)

XiL3 · 10-17-2007, 05:06 PM

ha damn bunch of workouts missed...this is 1 week later...

Max Effort Deadlifts

Sumo Stance Deadlift (short plates)

95x3
145x3
195x3
245x3
295x3
315x1
335x1
345x1
350x1

HELL YEA PR!!!!

Weighted Hyperextensions

45x10
45x10
45x10
45x10

Incline Crunches

bwx10
bwx10
bwx10
bwx11 (went an extra on accident)

Barbell Bent-Over Rows

135x8
135x8
135x8
135x8

Hell yea, deadlifts were awesome today, I didn't even feel good today... I was going to just go for 335 and pick it up without psyching myself up, well I did and it was easy, so I increased the weight.

TROJANNATION · 10-18-2007, 11:54 AM

I somewhere in between sumo stance and regular on deads yesterday, and I think I like that better.

XiL3 · 10-19-2007, 09:48 PM

Flat Bench

95x3
135x3
155x3
165x3
185x3
205x1
215xforced
200x1
200x1

Dips

bwx6
bwx6
bwx6
bwx6

Cable Pushdowns

140x10
150x10
150x10
150x10

Bent-Over Concentration Curls

40x8
50x8
55x8
55x8

I'm really pissed off right now, I can't believe that I can't even bench 215, my weight has gone up by 5-10lbs in the last 2 weeks but my bench has stayed the same...and people complain when they don't get heavier but they keep increasing in strength . Yes my pound per pound strength gets worse as I bulk, and when I cut I can't increase at all...a bulk then cut was the only way I got to being able to bench over my bodyweight. Coming to think of it the only good gain I really had was when I took NO Xplode, I had a decent one when I first used Green MAGnitude. All that is happening now is that my joints are getting shittier and every other muscle is growing but my chest. I give up on trying to gain strength on this stupid workout, I'm just going to lift light and maintain what I have, and get my deadlift up with this routine, find something to help my joints and then cut once I get my deadlift goal of 405 or end of this year, whichever comes first. In my avatar I'm benching 205, a video from July, also to add to my frustration last time when I did 205 I lost tons of strength, I must have gone down to 185. Yea I really don't care anymore, screw the bench.

TROJANNATION · 10-19-2007, 10:17 PM

Have you tried doing higher rep sets on bench? My body responds better when I do both higher and lower reps on bench, like sets of 15, 12, 10, 8, 5.

BigWeighter · 10-19-2007, 10:51 PM

Quote:

Originally Posted by TROJANNATION

Have you tried doing higher rep sets on bench? My body responds better when I do both higher and lower reps on bench, like sets of 15, 12, 10, 8, 5.

x2. i always do rep of 8 and i can add 5 lbs every week. going for 225x5 on Monday (no e-stats). when i reach 8 reps ill post a vid.

XiL3 · 10-19-2007, 10:57 PM

Quote:

Originally Posted by TROJANNATION

Have you tried doing higher rep sets on bench? My body responds better when I do both higher and lower reps on bench, like sets of 15, 12, 10, 8, 5.

That's how I used to train, I was stuck at 170lb max forever...really though I don't even care anymore, I'll just keep lifting light, and go heavy on deads and stuff, I'm sure my bench will go up one day...

TROJANNATION · 10-19-2007, 11:13 PM

Quote:

Originally Posted by XiL3

That's how I used to train, I was stuck at 170lb max forever...really though I don't even care anymore, I'll just keep lifting light, and go heavy on deads and stuff, I'm sure my bench will go up one day...

I've also found that when I stop making gains it's time to change things up a little. Right now I'm doing flat bench and incline flyes, and in a month or two I'll switch to incline bench and flat bench flyes. I just alternate between the two every time I hit a plateau.

09-25-2007, 09:49 AM	#1
XiL3 HAPPY FUCKING HOLIDAYS! Join Date: Sep 2007 Posts: 13,408 141781246	I bench 200. Not weak at all by any standards Current Stats Age:19 Height: 6' Weight: 205lbs Serious lifting experience: 10 1/2 months (everything before was a few years of random junk) Key Personal Records in Blue Strength Loss (or just off day lifts) in red Warmups and Stretches in Magenta Notes in Orange or Brown Dropsets Example: 405x10 -> 315x10 -> 225x10 Superset Example: Dumbbell Overhead Extension + Concentration Curls 80x5 + 45x5 Weight First, Reps Second and Sets separately unless I did the same weight and reps, then it would look like this: 225x10x3. (sets last) The Weight is in Pounds Current Supplements -Dymatize Elite Whey: cafe mocha flavor -Controlled Labs: Green MAGnitude. Last edited by XiL3; 10-24-2007 at 04:20 PM..

09-26-2007, 03:38 PM	#7
wala lemme ask ya this... Join Date: Sep 2007 Location: merseyside Posts: 71 2965	Im in __________________ EXTREMEBODYBUILDING.NET mod @ extremebodybuilding.net (no homo)

09-25-2007, 09:50 AM	#2
XiL3 HAPPY FUCKING HOLIDAYS! Join Date: Sep 2007 Posts: 13,408 141781246	Since this is my week off lifting, which sucks I won't be updating this week unless I decide to throw my cardio in.

09-25-2007, 03:14 PM	#3
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,403 147290421	Do you have a workout journal on every site?

09-26-2007, 03:07 PM	#6
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,403 147290421	Subscribed

10-18-2007, 11:54 AM	#11
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,403 147290421	I somewhere in between sumo stance and regular on deads yesterday, and I think I like that better.

10-19-2007, 10:17 PM	#13
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,403 147290421	Have you tried doing higher rep sets on bench? My body responds better when I do both higher and lower reps on bench, like sets of 15, 12, 10, 8, 5.