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Reload this Page The road to a 501 squat, 314 bench, 501 deadlift @ 165
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The road to a 501 squat, 314 bench, 501 deadlift @ 165
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Default The road to a 501 squat, 314 bench, 501 deadlift @ 165 - 11-12-2011, 04:18 PM

Since I have finished my 15 week cycle last week and have started another 15 week cycle, I will be logging in my work outs to further motivate me to reach my goals of 501 squat/dead and 314 bench. I would hope to get some criticism on my work out and for you guys to help me tweak my work out around, if need be, to help me reach my goals.
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Default 11-12-2011, 06:42 PM

How about if we just give you a really hard time until you get the numbers ya want...lol
You'll get it bro just bust that ass until you do


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Default 11-12-2011, 10:31 PM

Lets get it!


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Default 11-14-2011, 02:17 PM

Tell us about what you are doing training wise to get there!


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Default 11-14-2011, 02:48 PM

I"ll post up my log once i get home from school.
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Default 11-14-2011, 03:05 PM

I like FNBO's suggestion.


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Default 11-14-2011, 03:17 PM

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Originally Posted by RickB View Post
I like FNBO's suggestion.
lol...I knew you would


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Default 11-14-2011, 05:19 PM

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Originally Posted by FearnonebutOne View Post
How about if we just give you a really hard time until you get the numbers ya want...lol
You'll get it bro just bust that ass until you do

You crazy.


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Default 11-14-2011, 05:20 PM

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Originally Posted by TimM View Post
Tell us about what you are doing training wise to get there!

Good Idea Nick. I'd like to see what you are doing. Getting those goals you want should not be a problem this winter


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Default 11-15-2011, 01:39 AM

Tuesaday 11-08-11
Bench Day

Bench press (shoulder grip)
2x5 @ 135
1x2 @ 185
8x3 @ 205

Reverse grip bench
1x6 @ bar
1x6 @ 95
1x6 @ 115
1x6 @ 135

Floor presses
1x5 @ 135
1x5 @ 185
1x5 @ 225
3x5 @ 245

Had to stop early since i've been recovering from being sick and wasn't feeling too well
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Default 11-15-2011, 01:45 AM

11/10/11 friday Deadlift day
Deadlift (conventional)
2x5 @ 135
1x2 @ 225
1x2 @275
8x3 @ 325

Good Mornings (wide stance)
2x5 @ 135
2x5 @ 225
2x5 @ 245

Romanian Deadlifts
1x5 @ 135
2x5 @ 185
1x5 @ 205

Shrugs
2x10 @ 205
2x6 @ 225

Uprights rows
4x10 @ 95

Bent rows
4x6 @ 135
2x6 @ 155

Abs
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Default 11-15-2011, 01:53 AM

11/11/11 Bench day continuation from tuesday (11/08/11)

Since i was no where near finishing my bench day training on tuesday, I took the liberty to follow up this day.

Board presses. (4 - 2x4 boards w/medium grip)
1x5 @ 135
1x5 @ 185
2x5 @ 225
3x5 @ 245

Jm presses
1x8 @ 65
1x8 @ 95
3x6 @ 115

Cable pull downs
2x10 @ 100
1x10 @ 110
1x10 @ 120
2x10 @ 130

Rear delts
3x8 @ 30
1x8 @ 22.5

front raises
3x8 @ 22.5

Lateral raises
2x8 @ 22.5
1x6 @ 22.5

Hammer curls
3x8 @ 30

DB curls
3x8 @ 30

Abs

Pull ups
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Default 11-15-2011, 01:58 AM

11/13/11 Sunday Squat day

Squat
2x5 @ 135
1x1 @ 225
1x1 @ 275
8X3 @ 325

Zercher squats
1x5 @ bar
1x4 @ 135
1x4 @ 185
2x4 @ 205

Speed Box Squats
1x6 @ 135
1x5 @ 185
1x5 @ 225
3x5 @ 275

Leg press
2x8 @ 360

Seated calf raises
Weight and reps varied...

Leg curls
3x8 @ 80

Pull ups

Abs
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Default 11-15-2011, 02:06 AM

FWIW, the only time I have available to train are nights since i work from 6:30 - 3:00 and have school from 4:45 - 9:00. It's a bit hectic but i try to manage with what i can.

RMM, It would be great to reach those number by winters end.

FNBO, I would hold it against you if you don't follow through with your suggestion.
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Default 11-15-2011, 07:13 AM

LOL...Looks good brother I know all about the hectic schedule but looks like your on track for sure...I would love ot get those numbers myself but i'll be around the 225 mark...So your already pound for pound stronger than I am...Now that being said stop whinning about time and go lift something..ha


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Default 11-20-2011, 08:09 PM

I've been extremely busy all week leaving me no time to update this thread.
11/05/11 Bench day
2x5 @ 135
1x1 @ 185
8x3 @ 215 <-----I was working on bringing down the weight slowly and exploding the weight off of my chest.

Board press
1x6 @ 135
1x6 @ 185
1x6 @ 225
3x6 @ 245

Reverse grip bench
3x8 @ 135
2x8 @ 185

Jm presses
2x8 @ 65
2x6 @ 95

Cable pull downs
1x10 @ 80
1x10 @ 100
2x10 @ 120

Rear delt
3x8 @ 30

Front delt raises
2x8 @ 22.5

Lateral raises
2x8 @ 22.5

Pull ups

Abs

I was out of time and had to cut out db curls and hammer curls
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Default 11-20-2011, 08:12 PM

11/17/11 Deadlift day

Deadlift
2x5 @ 135
1x2 @ 225
1x2 @ 275
1x2 @ 315
8x3 @ 345 <-----work set felt great up until the last rep on the last set.

I was running on 3 hours of sleep and was extremely tired and decided to cut the work out short. Went home to get some rest.
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Default 11-20-2011, 08:17 PM

11/20/11 squat day

Squat
2x5 @ 135
1x2 @ 225
1x2 @ 275
1x2 @ 315
8x3 @ 345

Due to the 5th set and on feeling heavy, I had to throw on my my knee wraps for the remainder of the sets. I normally don't have any trouble with this much weight but there were many factors against me today. Lack of sleep(this whole week has been gruesome and have only been getting about 3-4 hours of sleep a day.), wasn't completely warmed up...

did some pull ups and called it a day since i have a load of homework to finish up.
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Default 11-21-2011, 06:51 AM

Looking good brother..And I know all about the whole time thing thing!! Sucks but we gotta just keep pecking away great job!


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Default 11-21-2011, 09:47 AM

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Originally Posted by FearnonebutOne View Post
Looking good brother..And I know all about the whole time thing thing!! Sucks but we gotta just keep pecking away great job!

What ^^^ he said! Good job Nick!


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