My road back to a world record bench!

[Powerlifting57]

So idk if any of you remember me but i am the kid who at 17 years old seperated my shoulder benching 405 2 months before an APF meet. The most i ever got was 395 raw @ 163lbs and 17 years old.

Well since graduation i havent even touched a weight. Its been 2 long years away from the gym. Im back and ready to surpass the world raw bench record at 165lbs. I think it is 369lbs in the 20-21 165lb class.

I currently weigh 150lbs, i beleive max bench is around 270-280 as of right now. I have only been back a week.


Supplements-
Big Blast from ProteinFactory.com
muscle milk
Multi-vitamin
amplify 02 ( idk yet)

Diet-
6am-2whole eggs+ 3 whites and buckwheat pancakes w/ honey ( multi vit)
9am- Muscle Milk
12- lunch usually some type of beef or chicken w/ lots of rice or wheat pasta. Some type of fruit and veggies
2:30 pm-Big blast
3:30pm- 2serving of oats and some eggs
5:30 or 6pm- dinner same as lunch
830-9pm- protein shake w/ pb honey sandwich.

these are all large quantities of food like the chicken and beef it might be 2 steaks or 2.5 peices of chicken. or 1/2lb or 3/4 lb of lean burger.

on the weekends i will eat one more meal b4 i sleep

Work out-
I think my old routine looked like this

monday-chest
flat bb 3*5 and 3*3
incline db 3*5
low rack lock outs- 3*1

Tues- back
lat pull down-3*8
dead lift-5*5
T-bar- 3*5
ez-bar curl-3*5
reverse curl-3*15

wed off

thurs-
shoulders
db shoulder press-6*5
bent over laterals-2*20
up right rows-2*8
shrugs- 4*8

fri- tri`s
close grip- 5*5
skull crushers-3*6
high rack lock outs-3*1


sat-legs
Squat- 5*5
front squat- 5*5
Calves 5*25

sun-off


well leg day is tom. so i guess i will update then.

 

[Scotsman]

Best of wishes, let me know if I can help with anything.

Cheers,
Scotsman

 

[Powerlifting57]

will do thanks a ton!! actually take a look at my work out and see if you can pick it apart on what i should throw out or incorp.

 

[chaos13]

good luck man, hope the shoulder doesn't stop you

 

[needtogetaas]

Good luck bro. We are all behind you.

 

[Powerlifting57]

Thanks for all the comments and encouragement, it is much appreciated.

I had a chicken salad, 10oz steak and a baked potato for dinner. Wow do I feel good.

Next week I will be maxing on all 3. squat, deads and bench just to get a feel of where I am. This week is just for getting back into the swing of things. I hope to be in the 300`s or close at the end of the month. It shouldn’t b,e to hard to obtain. 400 has always been a goal of mine, it’s not as big of a feat as it was when I was 16-17 years old but hey 400lb bench is still alot for a 165lber.

I will incorp. bands and chains in my routine every month or so. Feel free to pick apart any part of my diet or regimen

 

[Scotsman]

will do thanks a ton!! actually take a look at my work out and see if you can pick it apart on what i should throw out or incorp.

I'll take a look at it tomorrow when I have a few minutes.

Cheers,
Scotsman

 

[Powerlifting57]

I'll take a look at it tomorrow when I have a few minutes.

Cheers,
Scotsman

Thanks a TON!

 

[Powerlifting57]

slaked this morning on breakfast ( woke up late) eggs, pb and honey sandwich

heading to the gym later on

also when do you think i should go shirted? Once i get passed 400? i want to see what my capabilites are @ 165lbs 600+ would be sweet shirted.

 

[Powerlifting57]

ok so im back from the gym ( leg day)

I was nice seeing is how it was my 1st day back in 2 years.

I didnt follow my program above ( trying to get my legs used to it again).

Leg press- warm up
5*10- 300lbs
squat 5*10-200lbs
leg extension/ curl- 3 sets each at 20 reps
calf raises- 5*30

abs-
weighted crunches 5*100

Im going to do this for about 2-3 weeks and then i will get back into doing legs heavy. I have a bad back/knees so im going back into it smart.