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.

 

[rubberneck]

Good luck!!

 

[Powerlifting57]

thanks!!

Well today hasnt been the greatest as far as meals.
pb honey sandwich and some egg whites
MM
work out
cyto gainer ( finishing it up then using the big blast)
2 hamburgers ( lean serloin) 2 servings of brown rice
2 slices of pizza the other 2 hamburgers and 1 serving of rice.

tonight i will have another food meal and i will take another shake b4 i go to bed

 

[Scotsman]

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
dead lift-3*5
T-bar- 3*5
lat pull down-3*8
ez-bar curl-3*5
reverse curl-3*10

wed off

thurs-
shoulders
db shoulder press-5*5
bent over laterals-2*8-10
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, 3*5
front squat- 5*5
Calves 5*10

sun-off


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

Alright I went through and changed a few things. Mostly a rep structure change. Also Always start with bench, squat, and deadlift on those days. No need to do lat pulls, leg press, etc. before doing the big compounds. Remember you are doing powerlifting not bodybuilding so you don't need hypertrophy specific work like pre-exhausting. Another change was to deads, I think three heavy sets of deads is a lot better for building power than 5x5. Also you may need to think of doing a multi-week taper in order to phase train to peak at your desired contest. Otherwise just keep your diet tight and work hard.

Cheers,
Scotsman

 

[Powerlifting57]

Alright I went through and changed a few things. Mostly a rep structure change. Also Always start with bench, squat, and deadlift on those days. No need to do lat pulls, leg press, etc. before doing the big compounds. Remember you are doing powerlifting not bodybuilding so you don't need hypertrophy specific work like pre-exhausting. Another change was to deads, I think three heavy sets of deads is a lot better for building power than 5x5. Also you may need to think of doing a multi-week taper in order to phase train to peak at your desired contest. Otherwise just keep your diet tight and work hard.

Cheers,
Scotsman

Thank you, i always wondered if i was doing that wrong on back day.

What do you mean by multi-week taper i have never heard of this? Do you mean high reps then med reps then low reps then max week?

 

[Scotsman]

Thank you, i always wondered if i was doing that wrong on back day.

What do you mean by multi-week taper i have never heard of this? Do you mean high reps then med reps then low reps then max week?

Yes you taper your reps down and increase the weight. Something like:
5x5
3x5
3x3
2x2
then Max Effort.

Doing each phase for approximately 3 to 4 weeks. That way you get your strength to peak. Also as you taper down you reduce the amount of assistance work you are doing so that everything gets focused into a contest max.

Cheers,
Scotsman

 

[Powerlifting57]

Yes you taper your reps down and increase the weight. Something like:
5x5
3x5
3x3
2x2
then Max Effort.

Doing each phase for approximately 3 to 4 weeks. That way you get your strength to peak. Also as you taper down you reduce the amount of assistance work you are doing so that everything gets focused into a contest max.

Cheers,
Scotsman

gotcha, I will start doing that next month. Thank you for the help!!

 

[Powerlifting57]

Here is how my 1st chest day in 2 years went. 150.5 lbs today w/ jeans on

flat bench ( working sets, all paused)- i maxed today just to see were i am.
225*1
235*1
245*1
265*1 ( FAIL) I got it 2-3 inches off my chest and couldnt get it passed my sticking point. I think if i would have stepped it up to 255 then 265 it would have been mine.

DB incline( again working sets)
75*8
85*6
90*5

Low rack lock outs- This was interesting, i started out 225 then 255 then 275 ( fail i was livid) so i went back down and started doing increments of 5.
I worked my way back up and ended up doing 275*4 all paused at the bottom.

All in all im pretty happy were i am after 2 years. I see 300 coming in the next month or month and a half.

 

[Powerlifting57]

legs where still sore today from squat so on the safe side i did rack pulls instead of dead lifts!

Rack pulls ( working sets)
375*8
405*6
415*4
T-bar
135*10
160*8
180*5
lat pulls
100*15
120*10
120*8
was feeling good so i decided to do some 1 arms
1 arm rows
90*8
90*8

 

[Powerlifting57]

havent updated in a while.

Everything is going up and going up fast. Im getting overwhelmed but i know its going to stop at some point im just waiting for that wall to come.