A one year Journey to the 5's

[mghoward74]

Here it is fellas. This is a new journey that I've never taken. This will be my Journey to the 500 club on the flat bench. I hope to have this completed by this time next year, if not sooner. This is a training log of course and will consist of all body parts.

Stats are
6'2
250 as of this morning.

I just maxed 425 lbs last week and hopefully I will achieve 450 lbs within a few weeks.

I'm also looking to cut down 15-20 lbs.

Don't know if I plan on cycling for this, so it going to be interesting to say the least.

I'll try to be as thorough as I can and keep you guys inform on all gains, as well as losses. I'm currently waiting to do pct, which will start in a week or so.

I hope to reach the high 5's, something over 550 would be nice...maybe 575


Respectfully


Not going to poll it, but tell me if you think it's doable

 

[gr8whitetrukker]

Be careful. Thats alot of weight. Losing body weight probably wont help in your quest.

Ever seen somebody get crushed by 600 lb bench...? I have. Hope you got a big thick strong neck. Without that this dude would have died

 

[Benny]

Sounds like a big step up for a years time, but if you have the dna to support it.... Good luck in your quest, and keep us posted.

 

[Boilermech]

I hope you get there brother. I'll be checking in. Good luck.

 

[mghoward74]

Be careful. Thats alot of weight. Losing body weight probably wont help in your quest.

Ever seen somebody get crushed by 600 lb bench...? I have. Hope you got a big thick strong neck. Without that this dude would have died

The journey is to the 5's, not the 6's. Plus I'm not going for 600 lbs tomorrow.....lol

I don't think I can do it at the local gym either. It'll have to be at Golds or the Olympic training center.

I'm reaching for 550, but I'm more than happy with 505.

I'm also going to be doing some rotator cuff strengthening to prevent possible injuries. Also more stretching. Hell...I might take on some yoga too

Sounds like a big step up for a years time, but if you have the dna to support it.... Good luck in your quest, and keep us posted.

Yeah my DNA will support it. I've benched 450 lbs before, when I was 24. I've played football in college and then some.

I hope you get there brother. I'll be checking in. Good luck.

Thanks,

This is going to be fun

 

[gr8whitetrukker]

If you do it. Record it otherwise it didnt happen

 

[CeymoreButtz]

Here it is fellas. This is a new journey that I've never taken. This will be my Journey to the 500 club on the flat bench. I hope to have this completed by this time next year, if not sooner. This is a training log of course and will consist of all body parts.

Stats are
6'2
250 as of this morning.

I just maxed 425 lbs last week and hopefully I will achieve 450 lbs within a few weeks.

I'm also looking to cut down 15-20 lbs.

Don't know if I plan on cycling for this, so it going to be interesting to say the least.

I'll try to be as thorough as I can and keep you guys inform on all gains, as well as losses. I'm currently waiting to do pct, which will start in a week or so.

I hope to reach the high 5's, something over 550 would be nice...maybe 575


Respectfully


Not going to poll it, but tell me if you think it's doable

Hey MG,

Its definitely doable if you are pressing 425 now. A year is plenty of time, Years ago, I used the rolled up towel when making incremental jumps that I had a mental block with.. Once I toweled it, I didn't have any problem putting it up flat..

Vest or no vest?

 

[mghoward74]

Hey MG,

Its definitely doable if you are pressing 425 now. A year is plenty of time, Years ago, I used the rolled up towel when making incremental jumps that I had a mental block with.. Once I toweled it, I didn't have any problem putting it up flat..

Vest or no vest?

Not sure about how to use the towel or a vest. What are those for?

Can you explain...thanks

 

[mghoward74]

If you do it. Record it otherwise it didnt happen

Haha...I'm afraid to let someone record it with my phone. They might mess it up.

But I will....just for you.

I'll start with the 450 lb 1st

 

[CeymoreButtz]

Not sure about how to use the towel or a vest. What are those for?

Can you explain...thanks

The towel you roll up and then most guys duct tape it, so it maintains the cylindrical shape and will sit on top of your chest. This allows you to take a somewhat half rep with weight you are moving up on. Helps alot if you are really struggling jumping to a certain weight..

The vests are worn by guys going after serious weight but do not want to risk injury. There is some controvery as to whether the vest is a bit too helpful for those using them. I am also not sure if the injury prevention is true either. I tried one once and it did seem to work well. You may want to look into it if you go past 500..

Keep us posted MG...

 

[mghoward74]

Today was Back Day

Close grip seat rows
1×160=15 reps
1×160= 15 reps
1×170= 12 reps
1×180= 12 reps
1×190= 10 reps
1×200= 8 reps
1× 220= 8 reps

Straight arm lat pull down
7 set, 12-10 rep (40-80 lbs)
Super Set with close grip Rows...no break!

Wide grip seated rows
1×150= 12 reps
1×160= 12 reps
1× 170= 10 reps

Single arm lat pull downs
1×45= 10 reps
1×90= 8 reps
1×135= 8 reps
1×135= 8 reps

Iso hammer rows
1×180= 10 reps (4 plates)
3×360= 10 reps (8 plates)

Standing barbell lower back extension
2×135= 10 reps
2x175= 10 reps

Hanging Leg Raises
4 sets of 25

Good workout....

 

[Skull]

Subbed. Man that's a lot of weight but I believe you got this. GET SOME lol good luck brotha!!!

 

[brutus79]

Subbed MG!

 

[Oregonstrong]

This is badass MG! Good luck on your journey brother we will be watching!

 

[raysugar1234]

That's some serious weight, not many can move so much. Good luck.

 

[Marcus]

Subbed... You can get 5 MG! Get it

 

[mghoward74]

Everything was done as a superset (no breaks ) Arms....Gun Time!

Seated preacher curls ez bar (4 sets, 10 reps)
1×50
1×50
1×35
1×35

Concentration curls dumbbell, (4 sets, 10 reps)
1×25
1×30
1×30
1×30

Tricep extensions (whole stack, 8 sets, 10-12 reps)
8×150

Over head Tricep extensions (whole stack 10 reps)
8×150

Rope hammer curls (8-10 sets, 12-20 reps)
●I think the weight was 50 or 60...cant remember ●

Single arm reverse tricep extension
6 sets, 10 reps
3×40
3×50

*5 sets of leg raises 25 reps each*

5 sets of side bends, 20 reps each side, 60 lb dumbell

《I said I was going to focus on arms with more intensity. It felt like the skin was ripping apart. Haven't hit arms that hard in a long time. I blasted these babies so hard that they were cramping 3 hours after the workout...even after pwo shake》

Debating if I should do chest or legs tonight. If I do chest...it going to look like this

1×225= 1 rep
1×315= 1 rep
1×405= 1 rep
1×425= 1 rep
1×450= 1 rep
*Everything is pending how 315 goes. Might skip 425 and go straight to 450 lb, but I need to video tape 425 lbs first.

Will see how it goes. Have to find a competent spotter.

After that...then I'm going to see about repping 315 for workout.

 

[gr8whitetrukker]

Hello my name is Mg howard...I pick things up and put dem down

 

[Benny]

Hello my name is Mg howard...I pick things up and put dem down

Lmao, I got that on a tank top that was given to me at Christmas. It has become my favorite work out shirt.

 

[Benny]

Everything was done as a superset (no breaks ) Arms....Gun Time!

Seated preacher curls ez bar (4 sets, 10 reps)
1×50
1×50
1×35
1×35

Concentration curls dumbbell, (4 sets, 10 reps)
1×25
1×30
1×30
1×30

Tricep extensions (whole stack, 8 sets, 10-12 reps)
8×150

Over head Tricep extensions (whole stack 10 reps)
8×150

Rope hammer curls (8-10 sets, 12-20 reps)
●I think the weight was 50 or 60...cant remember ●

Single arm reverse tricep extension
6 sets, 10 reps
3×40
3×50

*5 sets of leg raises 25 reps each*

5 sets of side bends, 20 reps each side, 60 lb dumbell

《I said I was going to focus on arms with more intensity. It felt like the skin was ripping apart. Haven't hit arms that hard in a long time. I blasted these babies so hard that they were cramping 3 hours after the workout...even after pwo shake》

Debating if I should do chest or legs tonight. If I do chest...it going to look like this

1×225= 1 rep
1×315= 1 rep
1×405= 1 rep
1×425= 1 rep
1×450= 1 rep
*Everything is pending how 315 goes. Might skip 425 and go straight to 450 lb, but I need to video tape 425 lbs first.

Will see how it goes. Have to find a competent spotter.

After that...then I'm going to see about repping 315 for workout.

Way to make us smaller guys feel bad. Your proposed bench routine sounds like what I was looking to squat tonight.