Im calling this the drive for 500

[thomas]

Im 217lbs. Im going for a 500lbs bench press by March24th.
My work outs look like this to start.
I warm up with
135x10x1
225x5x1
315x5x1
380x5x3
all straigt bench
Inclines 225x10x3
declines 285x10x3
Military press 225x10x3
Front and side raises 30x10x3
Skulls 97x3x10
Push downs 185x10x3
I will add 10lbs to bench next week and also add 5 lbs every 2 weeks. Ive been adding 10lbs to my bench every week and nailing all 5 reps. I do all this raw and drug free. I would take any test any where any time. Dont take me wrong but I want Bussis Record LOL.

[toolpod]

Outstanding! Good luck!

Looking at your bench work sets...looks like the 3 sets of 5 at 380???

have you considered modifying the work sets by swapping that with a triple at 380, a triple at 425 and as many singles as you can in the 440 - 460 range?

Also maybe look at sets of 8 with higher weights on the inclines and declines. Particularly the decline, throw in some heavy sets at 315, 365, 405, 455. I'm a big fan of heavy rep work, but I've found that its a very good thing to do heavy triples and singles at or above 90% 1RM to get your nervous system primed for max efforts.

The heavy reps are certainly building your strength endurance and stimulating the muscle growth, but throwing in a couple three weeks of 90%+ work to drive your nervous system is a good thing as well.

I try and swing in and out of heavy rep cycles every month or two for three weeks at a clip.

[dopar66]

I HEAR YOU!!!!

Man, I am a HUGE fan of Paul's, but I tell you, that is an admirable goal and you have a heckuva good start! (Realizing of course that you are NOT just starting.....) Besides, records are made to be broken. And I honestly deep down inside believe Paul would want a guy willing to be tested any time any where to be the one to do it.

ToolPod is 93.6 times the bench presser I am so his advice is much more valuable than mine, but I wholeheartedly agree with him on the dropping back on reps but packing on the poundage for the inclines/declines. I'm going to throw a curve, though. Keep the percentages a little lower because of the funky torque inclines and declines put on the shoulders.

Man I can't WAIT to see how your log progresses! GIT R DONE!!!!

God Bless.

[toolpod]

Doug is extremely generous in his characterization!

He is more experienced than I am by country mile, his advice is all good.

I agree about the inclines/declines...up your pundages and cut some reps, but be careful on the percentages, because the joint stresses may be new. although It looks like you are accustomed to that, c.f your .mil press.

[thomas]

Ive only been lifting for 3 months. I am using my old high school work outs. I am new to the whole powerlifting thing. I used to work out 6 days a week and now ive cut back to 3. I squat on mondays , bench on wednesday and deadlift on fridays. On my deadlifts I pull from the floor once every 2 weeks. I work as a truck mechanic so im always lifting somthing heavy at work.

[thomas]

Tool Pod I tryed doing a pyramid type work out for 6 weeks and my body would not react to it. I was seeing gains of like 10lbs every 3 weeks. Im 26 years old so im trying to get my self up there with great numbers before I hit the decline. Im thinking of adding in a 220 press at the end for as many reps as I can. I did this along time ago with chains and saw alot of gain on speed and lock outs. I am thinking of doing one of the rep contests. You guys pobably wont see me until later part of next year. Im planning some nationals to come to. I really want one of those belts.

[chancey]

That's a lofty goal but you clearly sound capable. I'm sure those strong forearms and wrists will be a great help (been awhile since I turned wrenches but boy did I have one killer grip). I am not a big fan of thr heavy overhead pressing because of the risk of injury. That's just my opinion. I don't know how toolpod feels about it. He's slightly modest but he one heckuva presser.

As far as you going over the hill and declining don't sweat it. I am 38 and stronger than I ever was. The only thing about getting older is recovery but on the plus side you will know exactly what works and what doesn't for your body and therefore you will train smarter. Man that comment made me feel old...

Anyhoo, looking forward to your log and good luck.

[toolpod]

thomas:

I know where you're coming from...I did nothing but heavy reps for years before I finally plateaued hard. If you're still ramping up, seeing gains fairly often, then I wouldn't be in a hurry to change.

That being said, throwing in a couple max effort workouts is a good way to shake things up...not necessarily Pyramids...because i hate the down side, but working up to getting 3 or more reps total at over 90% of your 1RM. From your workouts, it looks like your 1RM is somewhere around 470, so you would shoot for at least 3 reps above 425 - 430.

I'm a big fan of heavy overhead pressing, although, like Chancey said, you need to be careful about injuries. I've read some articles that said *as long as you are careful*, there's no more risk of injury from those than any of the other presses.

Age...I didn't start working out until I was 27...I'm 36 now and my strength has continued to steadily climb...like a lot fo raw lifters, I expect it to continue to climb into my late 40's...with adjustments for recovery times.

That is what you wil notice first...I used to do heavy chest three times a week, M, W, F... every week for years...it wasn't until I got to be 31-32 that I couldn't recover fast enough to keep that up anymore, and dropped to 2 heavy days a week.

Build up your base, but don't worry about the clock...as long as you lift smart, and pay attention to your body...NEVER EVER be afraid to back off if something doesn't feel right...a missed workout or two beats being off for a couple of months due to an injury.

[dopar66]

"Build up your base, but don't worry about the clock...as long as you lift smart, and pay attention to your body...NEVER EVER be afraid to back off if something doesn't feel right...a missed workout or two beats being off for a couple of months due to an injury."

That is pure wisdom!

God Bless.

[thomas]

After carful consideration for my shoulders and alot of talking to personal trainers, Powerlifters and my wife. I have decided that this will be next weeks bench work out.
Bar 10 reps 1 set
135x10x1
225x5x1
315x5x1
395x5x3 The bench press will work lower outer pecs triceps and anterior deltoids.
Incline presses
245x8x3 This will stress Upper pecs triceps anterior deltoids
Close grips
225x8x3 This will stress the inner part of chest and really get at the triceps for lock outs.
Front and Side lateral raises.
35x8x3 Fronts will stress the anterior delts for an Isolation exercise Side will take care of medial deltoid this is also used in the bench press but does not take alot of stress compared to the anterior delt.
Ill finish with skulls to hit the medial and outer heads of the tricep.
Skulls
112x8x3 Ok here is what i am looking at. Im taking care of lower out pecs from bench. Im working also over all pecs so when im doing inclines im isolating more of the upper pecs but this will be second exersise for upper pecs. This also will be 2 exercises for anterior and medial deltoids along with inner triceps. Now for the close grips this will hit he inner pecs with out placing stress on the lower outer or upper pecs. This will put 3 triceps and 3 shoulders along with the second for inner pecs. So I will hit the shoulders with a fourth the front raises and side raises. Also the skulls will take care of the rest of the tricep to work over all muscle groups. At the end I am adding 220 with 15lbs chains on both sides. I will do this for reps and take a 2 second pause at the bottom. FFFFFFFFFFeeeeeeeeewwwww that was a mouth fullllllll. LOL

[thomas]

OK now that the bench stuff is out of the way lets talk deadlifts here is what will be going on Friday.
Stiff legss
315x10x3
Shrugs
405x10x3
Lat pulls wide
285x10x3
I have to belt my self into the chair
Now this is where things may sound funny. I believe I have the weekest biceps on the planet.
Ez bar curls 132x5x3
Alt curls 40x10x3
Every other week I will do deadlifts standing on a 3 inch platform. So deadlift will look like this 405x5x3. I have been adding 20lbs every 2 weeks doing this work out. I want to hit 700.

[sasquatch]

THOMAS, SOUNDS LIKE YOU ARE PRIME FOR 5 GOOD LUCK TO YA, HOPE YOU CAN HIT IT @ MY FEB MEET.

500 & 700 @ 217 THAT IS CRAZY STRONG

[chancey]

Man you got it covered from all angles. It's going to be a pleasure watching you hit 500!

[thomas]

I just want to make sure that if i hit these numbers at a raw meet that I will be drug tested. I will pay the extra to whom ever at what ever price. To me knowing that I hit those numbers drug free and being tested would mean alot to me. I love lifting and thanks all for the support. I dont know about feb though lol. Ill be in the 4s i can say that and maybe break 6 on the dead but we will see.

[sasquatch]

good luck to you and I will be watchin your progress on this board.

[thomas]

Do you have to qualify for the worlds??? Also do you have to qualify for nationals??? Thanks guys. Im planning 3 raw meets I think the first will most likely be the one in ohio if I dont have to work the othere two will be nationals powerlifting and worlds. Thanks again for all your support. I ve set a date for me and the iron to get down.

[chancey]

I love your conviction. If you hit those numbers, yeah, you will probably be tested because more than likely you'll be taking home a belt and possibly some records!

[dopar66]

Hey, Thomas.
Right now there's no qualifying for the Nats and Worlds. That may change, may not, I don't know cuz I'm not an official.
That posted routine looks QUITE impressive! I agree with Chancey, start practicing your aim because you will have to hit the cup! INCREDIBLE strength, keep training safe and smart!

God BLess.

[thomas]

Ok just got done with work out. Everything went so well we went up to 425 for sets of 5. I will post later tommorow video of the last set. Im a strong believer in video tap. I can then go back and watch everything. All in all work out went really well feel worn out but still could do more. I dont because I dont want to over train. Good day at work today also. Not alot of heavy stuff going on today. I will defenetly be competeing in july at nationals. I also will be competeing at worlds. Thank you guys for the support.

[chancey]

Are you kidding me, 425 for sets of 5! Man I can't wait to se the vid. I can't wait to see you get really heavy! My calcualtions have you real close to 500 already.

[thomas]

ok i cant get the video to load so if you want to see it email me at [e-mail]. I have bar 45lbs 100 and 100 45 45 45 45= 425 I tryed to get the weights in the video but my limit is only 30 seconds. I struggled alittle with the first but felt really easy with great speed after that. Just take in mind this was last set after doing all the rest of the exercises. Thanks again for the support.

[thomas]

Todays Squat work out.
Warm ups 135x10
225x5
315x5
405x5x3
Leg extentions 200x10x3 This is 10lbs more in 4 weeks
Leg curls 160x10x3
Calf raises 315x10x3
Decline ab crunches 25lbs 25 reps 3 sets
Hanging leg raises 25x25x3
Side bends 45x25x3
Well see what happens but this is tonights game plan.

[thomas]

just got somewhat done. I went to warm up did first set with 405 hit 3 reps body just feels like it is shutting down. Hard day at work also. Im going to try again tommorow.

[dopar66]

DELOAD! Your body is giving you a hint....the 425x5s whooped up on you and you need a break. Regardless of how awesomely awesome that benching is, if you do that intensity too frequently it's counterproductive. Ice your shoulders down, load up on Icy Hot, give yourself a light week, then go back and destroy that 425 again!

Have a blessed Christmas.

God Bless.

[chancey]

Those are words of wisdom.