Author Topic: Journal - Jerry's Adventure  (Read 369 times)

vripley

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Journal - Jerry's Adventure
« on: June 05, 2019, 07:21:16 PM »
Save this spot to talk about Jerry's lofty goal!


« Last Edit: June 05, 2019, 08:39:30 PM by vripley »

Jerry

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Re: Journal - Jerry's Adventure
« Reply #1 on: June 06, 2019, 04:39:29 PM »
Thanks Vaughn.  I guess this is where I keep the log.

So, I'm one of Vaughn's neighbors (for about 14 years now - hard to believe).  I've set a goal to bench press 400+ lbs in competition within the next year.  I'm going to use the forum as a log of sorts . . . I'll be posting some training videos, pics, and my log here. 

I'll probably also be using this forum as a venue to write a little bit about training and life in general. 

Just a few facts about me, I'm 45, have a few great kids, a great family life, stressful job, about 4 hours of commuting per day, and I've been Vaughn's neighbor for about 14 years now (I said that already). 

Anyway, more to come.  Thanks for creating this space for me Vaughn. 
« Last Edit: June 06, 2019, 04:41:54 PM by Jerry »
“The iron never lies to you.” - Henry Rollins

Jerry

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Re: Journal - Jerry's Adventure
« Reply #2 on: June 06, 2019, 06:01:13 PM »
A few baseline stats/info:

Weight: 243.5 (I don’t plan on getting any heavier at this age).
Height:  5’9”
Body fat:  16-17% (skin Caliper).
Current Bench PR (with competition pause): 340
Where do you train? Mostly in my basement, but also belong to a small commercial gym.
Do you have a coach?  Yes, for the first time ever.  James Strickland (who is currently chasing a 700lb raw bench).
Why this goal?  Because I can.  And it'd be great to accomplish a physical PR at this ripe old age. And because my 10-year-old daughter wants to see me do it.
Why just bench, why not full power?  I’ve done a few powerlifting meets and really enjoyed it. But given my limited time in the gym, I can’t train all three lifts (squat, deadlift, and bench) for competition. Plus, I really like benching (and I’m too old to consume the little free time I have doing things I don’t love).
Do you still train your lower body?  Yes. 
Do you do any conditioning? Yes, but I’m a lifter not an endurance guy. I do enough to not die walking up a few flights of stairs. 
What’s the plan? Train hard and probably do a few meets to get progressively higher benches on the books in the run up to breaking 400.



« Last Edit: June 06, 2019, 08:57:24 PM by Jerry »
“The iron never lies to you.” - Henry Rollins

Jerry

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Re: Journal - Jerry's Adventure
« Reply #3 on: June 06, 2019, 08:29:30 PM »
Road to 400 Training - Week 1
(weight x reps x sets)

5/24/19 - Friday

1) Bench (paused)
Warm-Up:  Bar x 20, 135x10, 185x8, 225x5
Work:  240x8x2; 240x10

2) Incline BB bench
205x8x2; 204x14

3) T-Bar Row
185x8x2; 185x19

4) Flat Flies
35x10,8,6

5) Rope Pushdown
90x10; 90x8, 90x25

5/25/19 (Saturday)
Conditioning

1) 10 minute walk, slight incline

2) 15 minutes of density work - as many rounds of the following as possible in 15 minutes

Goblet Squat:  45lbsx5
Kettlebell Swing:  60lbsx5
Pull Up:  BWx3
*9 rounds for total of 45 GS, 45 KBS, 27 pull ups

5/26/19 (Sunday)

1) Bench (speed)
Warm Up:  Barx20, 135x5, 185x5
Work:  225x3x3

2) Incline Fly
35x10, 8, 6

3) Dips
BW x8x5 (full pause at top)

4) Standing DB Curl
35x8x3

5/29/19 (Weds.)

1) Press (standing)
Warm Up:  Barx20, 95x10, 135x5
Work:  155 x 5, 5, 15

2) DB Front Raise/Lat Raise/Bent Raise - Superset
20x8x3

3) DB Seal Row (incline)
80 x 8, 8, 15

4) Lying Tri Extension (DB)
35x12x3

« Last Edit: June 07, 2019, 10:54:15 AM by vripley »
“The iron never lies to you.” - Henry Rollins

Jerry

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Re: Journal - Jerry's Adventure
« Reply #4 on: June 06, 2019, 08:50:23 PM »
Road to 400 - Week 2
(weight x reps x sets or weight x reps for set 1, reps for set 2, . . .)

5/31/19 (Friday)
Conditioning

1) 10 minute walk, slight incline

2) Density work - as many rounds as possible in 15 minutes

Goblet Squat:  45lbsx5
KB Swing:  60lbsx5
Pull Up: BWx3
10 Rounds for a total of 50 GS, 50 KBS; 30 pull ups

6/1/19 (Saturday)

1) Bench (paused)
Warm Up:  Barx20, 135x10, 185x5, 225x5
Work:  250 x 8 x 3

2) Incline Bench
215 x 8 x 3

3) T-Bar Row
200 x 8 x 3

4) Flat Fly
35 x 10 x 3

5) Rope Push Down
105 x 12 x 3

6/2/19 (Sunday)

1) Press (standing)
Warm Up:  Barx20, 95x10, 135x5, 155x5
Work:  175 x 5, 5, 11

2) Front Raise/Lat Raise/Bent Raise (DB)
20 x 10 x 3

3) Seal Rows (DB)
90 x 8 x 3

4) Standing DB Curl
45 x 8 x 3

6/6/19 (Thursday)

1) Bench (speed)
Warm Up:  Barx20, 135x10, 185x5, 225x3
Work;  240 x 3 x 3

2) Incline Fly
45 x 10 x 3

3) Dips
BW+10 x 8 x 5

4) Lying Tri Ext (DB)
40 x 12, 10, 10

« Last Edit: June 07, 2019, 10:57:22 AM by vripley »
“The iron never lies to you.” - Henry Rollins

vripley

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Re: Journal - Jerry's Adventure
« Reply #5 on: June 07, 2019, 11:07:05 AM »
Cool! 60 pounds is a lot considering your level. This will be fun to watch as you grow and get stronger. How are you increasing your lift amount? I.e. Are you doing like 5/3/1 where you simply add 5 pounds to your TM (training max) each block, or do you go based off your actual 1RM calculation, or some other scientific method?

I'm about to start 5/3/1 and this will inspire me big time!

Jerry

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Re: Journal - Jerry's Adventure
« Reply #6 on: June 07, 2019, 01:35:16 PM »
Well, good question. Based on what I know about James’ programs, it’s more of a linear progression.  Volume (I.e., repsxsets) will decrease and intensity (I.e., weight on the bar) will increase as the cycle progresses to peak for a max effort attempt (hopefully a meet).  So, sets of 8 will likely become sets of 6, then triples, doubles, singles, etc. As benches get heavier, assistance work will drop off.  Then cycle will start over again. Assistance work mainly focused on building size and strength in upper back and arms. 

Multiple cycles over the year will be required to hit 400+.

Right now just getting used to having someone else do my programming and looking at my lifts every week.  There are a few local meets that I can enter in fall/winter.
“The iron never lies to you.” - Henry Rollins

Jerry

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Re: Journal - Jerry's Adventure
« Reply #7 on: June 07, 2019, 02:15:04 PM »
All that said, the weights at the different rep ranges are likely based on %of 1RM, with adjustment based on how things look.  So once you 1RM goes up everything resets for the subsequent cycle.  Same deal with almost all of the programs that actually work. They mostly differ in how progressive overload is worked into the program.
“The iron never lies to you.” - Henry Rollins

Jerry

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Re: Journal - Jerry's Adventure
« Reply #8 on: June 09, 2019, 09:41:28 PM »
Road to 400 - Week 3
(weight x reps x sets or weight x reps for set 1, reps for set 2, . . .)

June 8 (Saturday)

1) Bench (paused)
Warm Up:  Bar x 20, 135x10, 185x5, 225x5, 245x3
Work: 265x8x3

2) Incline Bench
230x8x3

3) T-Bar Row
205x8x3

4) Fly - Flat Bench
40x12x3

5) Rope Pushdown
125x12x3




June 9 (Sunday)

1) Press
Warm-Up:  Barx20, 95x10, 135x5, 155x5
Work:  190x5x2, 190x9

2) Pull Ups
22 total, in sets of 3 and 4

3) Front raise/lat raise/bent raise superset
20x12x3

4) Seal Row
90x8x3 (tried to squeeze and hold at top)

5)  Standing bicep curl (DB)
50x8x3



June 12 Weds

1) Bench (speed)
Warm Up:  Bar x 20, 135x10, 185x8, 225x5
Work:  255x3x3

2) Incline Fly
55x12x3

3) Dips
BW+20 x 8 x 4




4) Floor Tri Extensions
40x12x3

5) Band Assisted Chin Ups
3 sets of 12
« Last Edit: June 14, 2019, 07:36:51 AM by vripley »
“The iron never lies to you.” - Henry Rollins

Jerry

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Re: Journal - Jerry's Adventure
« Reply #9 on: June 16, 2019, 09:04:06 PM »
Week 4 - Deload

June 15, 2019 (Saturday)

1) Bench (paused)
Warm Up:  Barx20, 135x10, 185x5
Work:  200 x 6 x 3


2) Incline
175 x 6 x 3

3) T Bar Row (paused)
155 x 6 x 3

4) Flat Flies
30 x 12 x 3

5) Tricep Rope Pushdown
95 x 12 x 3

June 16, 2019 (Sunday)

1) Press
Warm Up:  Bar x 20, 95x10
Work:  145 x 6 x 3


2) Front Raise/Lat Raise/Bent Raise (superset)
15 x 12 x 3

3) Pull Ups
22 total multiple sets of 4-5

4) Seal Rows (DB)
65 x 8 x 3

5) Standing DB Curl
35 x 8 x 3

June 19, 2019 (Weds)

1) Speed Bench
Warm Up:  Bar x 20, 135 x 10, 185 x 3
Work:  190 x 3 x 3

2) Incline Fly
35 x 12 x 3

3) Dips
BW x 6 x 4


4) Band Pushdowns
100, 50, 50

5) Band assisted Chin Ups
2 sets of 10
« Last Edit: June 26, 2019, 06:03:46 PM by vripley »
“The iron never lies to you.” - Henry Rollins

Jerry

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Re: Journal - Jerry's Adventure
« Reply #10 on: June 23, 2019, 11:50:27 AM »
Week 5

June 23, 2019 Sunday

1) Bench (pause)
Warm Up:  Barx20, 135x10, 185x5, 225x5, 245x3
Work: 270x6x3


2) incline Bench
235x8x3



3) T Bar Row
210x8x3

4) flat fly
45x10x3

5) Rope Pushdown
130x12x3

6) Face Pull
90x12x3

June 26, 2019 (Weds)

1) Press
Warm-Up:  Barx20, 95x10, 135x6, 155x3
Work:  195 x 6 x 3


2) Front raise/Lat raise/Bent Raise (superset)
25 x 10 x 3

3) Seal Row
100 x 8 x 3

4) DB Tricep Ext (lying)
45 x 10 x 3

« Last Edit: June 27, 2019, 08:48:07 AM by vripley »
“The iron never lies to you.” - Henry Rollins

Jerry

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Re: Journal - Jerry's Adventure
« Reply #11 on: June 30, 2019, 09:54:41 PM »
Week 6

June 29, 2019 (Saturday)

1) Bench (paused)
Warm up: Bar x 20, 135x10, 185x5, 225x5, 245x5
Work: 275 x 6 x 3


2) Incline Bench
240x8x3


3) T Bar Row
215x8x2, 215x6x1

4) Flat fly
50x10x3

5) Rope Pushdown
135x12x3

6) Close Grip Pulldown
200x12x3
« Last Edit: July 02, 2019, 08:29:58 AM by vripley »
“The iron never lies to you.” - Henry Rollins