Journey to 300 lbs Bench Press

BigHulkDiesel · 08-03-2005, 06:45 PM

Here is where I am giong to post my workout log, please check it out and give me some suggestions that might help me to improve. I am currently benching around 260. I would love to get to 300 asap.

Today's Workout: (Chest)

Flat Bench Barbell:
152 X 20
200 X 10
225 X 3
235 X 1
240 X 1
180 X 13

Incline DB Press:
60 X 14
65 X 8
70 X 9
80 X 6

Flat DB Flies:
50 X 10
50 X 10
50 X 11

Floor Presses: (paused with weight on the floor to remove momentum)
162 X 8
152 X 8
152 X 6

I welcome Critiques!

StayBig · 08-03-2005, 09:27 PM

Looking damn great. Don't worry about adding 40lbs. to your bench asap. You're looking great so far. A lot of volume, but if that works for you than keep up the good work. How many days a week do you train? Is this just a chest day?

BigHulkDiesel · 08-04-2005, 05:21 PM

yup, this was just a chest day. I will do back an bi's tonight, shoulders and tris friday, legs saturday.

eli80cal · 08-04-2005, 07:36 PM

How often do you do sets of 1 on chest day? Try throwing in a couple weeks of sets of 3's, 4's, 2's, and see if it helps.

eli80cal · 08-04-2005, 08:14 PM

Let me back track one minute. How is your chest doing compared to the rest of your body? Is it a weak point? What do your sets and reps look like for other body parts? If the rest of your body is growing, you may want to stick with the same program for your chest that you do for your other body parts, and then try to max every 4-6 weeks. Just my 2 cents.

BigHulkDiesel · 08-05-2005, 05:37 PM

Chest size is doing great, as well as the other body parts. Only weak points I really have are my legs, working out at my home gym now and legs are suffering. Going to upgrade Equipment soon, so that will help.

BigHulkDiesel · 08-05-2005, 05:56 PM

Workout 8/4/2005: Back and Bi's

Bent Over Rows: Superseted with: Incline DB Curls:
162 x 25/ 50 x 8
206 x 12/ 50 x 6
238 x 8/ 50 x 6
225 x 10

Seated Cable Rows: Supersetted with: Alternating DB Curls:
148 x 14/ 50 x 10
148 x 10/ 50 x 10
148 x 12/ 50 x 8

Wide Grip Pull-Downs: Supersetted with:Alternating Hammer Curls:
164 x 10/ 50 x 8
174 x 6/ 50 x 10
164 x 8/ 50 x 10

Note: I am using a home lat tower so the pulley system is different. For example, the 164 lbs wide grip would be 260 at the gym, did it last month. If you have used pulleys before you know what I mean.

BigHulkDiesel · 08-05-2005, 07:30 PM

Workout 8/5/05: Shoulders and Triceps:

Side Laterals:
30 x 20
40 x 12
40 x 10
30 x 15

DB Presses:
50 x 12
60 x 8
60 x 7
50 x 15

EZ Bar Front Laterals:
45 x 16
45 x 16
45 x 16

Shrugs (Lying Cable Shrugs, as seen in the Training Forum)
144 x 30
164 x 25
174 x 22

Cable Upright Rows:
88 x 12
88 x 10
88 x 10

Incline Skullcrushers:
105 x 8
85 x 12
85 x 10

Tri-Pushdowns:
52 x 16
62 x 12
62 x 12

Bench Dips:
Body Weight x 20
Body Weight x 20
Body Weight x 20

eli80cal · 08-05-2005, 10:15 PM

If your chest is growing along with the rest of your body, its only a matter of time. Good luck.

BigHulkDiesel · 08-06-2005, 12:10 AM

Thanks Pal!

BigHulkDiesel · 08-07-2005, 08:00 PM

8/7/05 Workout: Legs

Note: All of today's leg workout is done with no weights at home, and believe it or not, one of the best leg workouts I have gotten in a while.

Ab Ball Wall Squats:
Bodyweight x 25
Bodyweight x 30
Bodyweight x 25

Ab Ball Hamstring Curls:
Bodyweight x 40
Bodyweight x 40
Bodyweight x 40

Calfraises:
Bodyweight to Failure
Bodyweight to Failure

Note: Im 6'10" 305 lbs, so bodyweight exercises are more then sufficient.

BigHulkDiesel · 08-08-2005, 08:02 PM

8/8/05 Workout: Chest and Bi's:

Flat Bench:
152 x 10
225 x 5
250 x 1
260 x 1 (Spotter Helped)
205 x 7
205 x 5
180 x 12

Incline DB's:
70 x 10
80 x 8
80 x 6

Flat DB Flies:
62 x 8
52 x 9 (DEEP)
52 x 9 (DEEP)

Floor Presses Barbell:
152 x 15
168 x 8
152 x 12

Cable Preachers:
40 x 25
56 x 10
56 x 15
64 x 9
40 x 30

Iso DB's:
40 x 10
40 x 10
40 x 10

Standing Cable Curls:
40 x 12 (Close Grip)
40 x 13 (Wide Grip)
40 x 13 (Wide Grip)
40 x 15 (Wide Grip)

BigHulkDiesel · 08-10-2005, 09:01 PM

8/9/05 Workout: Back

Bent Over Rows:
128 x 25
172 x 12
190 x 10
152 x 15

Seated Cable Rows:
150 x 15
166 x 10
176 x 10

Wide Grip Pulldowns:
150 x 15
170 x 10
170 x 10

Deadlifts:
190 x 10
210 x 10
225 x 10

BigHulkDiesel · 08-15-2005, 07:31 PM

8/11/05 Workout: Shoulders and Tris

DB Lateral Raises:
40 x 10
40 x 10
40 x 10

Seated Front Laterals:
30 x 10
30 x 10
30 x 10

DB Shoulder Presses:
50 x 8
30 x 22
50 x 10

Cable Pushdowns:
62 x 15
70 x 10
70 x 10

Skull Crushers:
85 x 22
100 x 10
100 x 8

Bodyweight dips to failure x 3 sets.