The Quest For 405

copperman · 28-May-05, 07:06 AM

My Bench Goal is 405 lbs. by December 31 of this year. I figure since I need extra motivation, I will post my progress here and see what happens.
The last time I maxed was three months ago and my bench was 340 lbs. I havent hit it hard in awhile, but that changes starting Tuesday.

**Firehawk** · 28-May-05, 08:33 AM

What kind of routine are you doing?

copperman · 29-May-05, 02:03 AM

Routine (With some exceptions and variations) is as follows:

Monday (Heavy)
Chest;
Flat Bench- One set of 15 with bar only
One set of 8 with 135
One set of 1 with 225
One set of 1 with 275
One set of 1 with 315
One set of 1 with max goal
I will then either go back down with the same weight I went up with, going to failure on each set, or I will go directly to Heavy Dumbell flat presses.
3 sets of Incline Dumbells

I will alternate, either do back after chest or tri's and shoulders. This rotates every other week.
On certain Mondays I will also use 225 lbs. with chains, or do 10-20% heavier than my max with a spotter, boards, or negatives.

I work each bodypart two times per week, first day of the week is heavy and the second is light. The only exception is my thighs... I only work them on Wednesdays.

Shoulders consist of four sets of military press and fours sets of lateral and front raises.

Tris are french press, dips, or close grip bench, then cable exercises... certain days I will do super and tri sets, it all depends on how my body feels that day and how much sleep I have had and will be able to get.

Back consists of Bent rows, pull-ups, machine rows... and on a rare occassion deadlifts when my back feels okay. Also Shrugs

Biceps: Straight bar curls to Incline Hammer curls to Concentration curls, to High pulley curls. Occassionally I will switch thisup and either add or replace an exercise with preacher curls or alternatin dumbell curls.

I do calves and abs twice a week too, but their routines are not worth mentioning.

gcs118 · 30-May-05, 10:44 AM

I'd love to see this happen. Good luck man and keep on posting!

**Firehawk** · 31-May-05, 10:07 AM

Sounds like he's a powerlifter. If he is, then it's totally possible. If it were a bodybuilder, i'd say no way. His routine is built for pure strength.

copperman · 31-May-05, 02:48 PM

Today was my first day back from my week off... I made the mistake of not eating enough onmy time off and not taking creatine. Not to mention I played golf yesterday and hurt my forearm. I put 315 and was only able to do it once, woith terrible form at that. The plan was 315 four times. So I finished chest, did tris and shoulders and was out of there pretty quick. It wont be the same next week... forget this cutting weight crap... its back to 5,000 calories/day.... healthy food still of course... I would rather be strong than look good I guess.

**Firehawk** · 31-May-05, 04:36 PM

Powerlifter mentality hehe.

I know what you mean about cutting and feeling it. It's a struggle to make every rep gain you can get when cutting. I did it for almost 2 years straight.

copperman · 02-Jun-05, 07:32 PM

Ate like a pig yesterday (Still healthy though) and reaped the benefits in the gynm today. My forearms was still a little sore but I pushed through it. Biceps workout wasbelow average, but my back was amazing. Got ana excellent pump and finished the workout with a set of deadlifts to failure. I could almost feel the GH running in my blood.

**Firehawk** · 02-Jun-05, 07:37 PM

Do you take GH or are you referring to the testosterone in your blood that your body produces on it's own?

copperman · 03-Jun-05, 12:25 AM

No I don't use GH... I just meant that I had an excellent workout... and even better from the dead-lift

gcs118 · 03-Jun-05, 01:04 AM

C'mon man, post some of those numbers. I know you got some big ones

copperman · 03-Jun-05, 04:55 AM

Not too much of an impresive deadlift today... I have lower back problems, so I 25 reps with 135 lbs. this week... I will go up some next week, but not much

gcs118 · 03-Jun-05, 09:54 AM

25 reps is more of a cardio workout for me lol. What happened to your lower back if you don't mind my asking?

copperman · 03-Jun-05, 07:20 PM

My lower back and knees come from 15 years of martial arts and fighting... along with my right shoulder... my nose... etc. etc. etc.
The deadlift was more of a cardio workout... If you finish your chest, back and legs workout with one set of 25 (to failure) of push-ups, deadlifts and squats... it will help increase your strength... good stuff..

**Firehawk** · 03-Jun-05, 08:09 PM

Quote:

Originally Posted by copperman

My lower back and knees come from 15 years of martial arts and fighting... along with my right shoulder... my nose... etc. etc. etc.
The deadlift was more of a cardio workout... If you finish your chest, back and legs workout with one set of 25 (to failure) of push-ups, deadlifts and squats... it will help increase your strength... good stuff..

And if you do that every workout, you're asking for overtraining. Once in a while is cool though, if you're man enough

.