June Training

Numbers of the Beast: The Bench Program that turned 300 into 315

Forewarning, this is super old,didn't use weight percentages, used instinct,wrote it out back then in

*set#*Amt of reps*weight lifted


My Bench Press Program week 1

(October 13/14/17)2008
Monday

Bench press-2warm up sets 10-12reps 135/185lbs
Set 1- 6reps - 245lbs
Set 2- 6reps - 255lbs
Set 3- 6reps - 260lbs
Set 4- 6reps - 265lbs

Floor press wrm up 135lbs
Set 1- 10reps- 185lbs
Set 2- 7reps 235lbs

1arm cross body elbows out DB extensions on the ground
S1-10reps 25lbs
S2-10reps 30lbs

Narrow Grip Partial Press
s1/20/140lbs
s2/20/140lbs

Db 3 way curl (really wide, medium,close)
S1/3reps each (9)/50lbs
S2/2reps each (6)/55lbs
S3/1rep each (3)/60lbs
S4/3 reps each drop weight 3 reps each (18)/35lbs drop to 30lbs

Tuesday

Military front press Strict
Set 1/10/135lbs
Set 2/10/135lbs
Military Behind the neck press
s1/7reps/135lbs
s2/7reps/135lbs

3 in 1 delts raises* 1minute rest in between all raises for first set/2 minute rest btwn 1st set and second*
set 1 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/30lbs
set 2 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/35lbs

light Front Squat(Cross grip)
4sets/6reps/225lbs

light ATG* Ass to Ground Squats
2sets/8reps/225lbs

Friday
*sets*reps*weight
Bench press rack lockouts (low)
1/3/275lb
2/3/300lb
3/3/315lb

Incline Bench press(body builder way,very slow and wide)
1/12/140lbs
2/8/190lbs

Narrow grip Partial press
1/20/185lbs
1/12/225lbs


Week 2 October 19/21/23
Sunday

Speed B. Press( I take a slight pause on my chest then explode up)
1/10/180lb
2/10/200lb
3/10/215lbs

Rack Lock outs (high) warm ups 275/315/325/335/345
1/max/365
2/max/385
3/max/405 PR*1st time doing these

Floor Press warm up 135lb
1/10/185
2/10/195
3/10/205
4/10/205

Lying down DB triceps extension
1/10/50lbs
2/8/50lbs

Barbel Bicep Curls (semi Strict)
1/8/105lbs *strict
2/6/135lbs *slight swing on bottom, strict from middle to top phase
3/1/155lbs *swing till upper middle, pause and then strict curl to the top with long hold

Tuesday

Military front press *super strict( I rest the bar on my chest and press slow)
1/10/155
2/9/165

3 in 1 delts* 1minute rest in between all raises for first set/2 minute rest btwn 1st set and second*
set 1 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/35lbs
set 2 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/35lbs

Db 3 way curl (really wide, medium,close)
S1/3reps each (9)/50lbs
S2/2reps each (6)/55lbs
*S3/5reps/60lbs *just the medium curl

Standing Arnold press
1/7/60lbs
2/6/70lbs

Pull ups
1/5/wide
2/5/reverse grip wide

Thursday

3 Board Press wrm 275/305 *everything with a pause on the board
1/3/315
2/3/325
3/3/335

Narrow Grip Bench press
1/6/225lbs
2/2/265lbs
*partials*
3/12/285lbs
4/10/305lbs

Incline Bench Press wrm 140
1/6/215lbs
2/8/215lbs
3/16/170lbs
4/11/190lbs

light squat SUPER ATG wrm 225/275
1/3/315lbs
2/2/365lbs

One Arm DB SNATCH * I only do one rep with db snatches
1/60
2/70
3/80
4/85* took a 2nd attempt to catch it on my left

Reverse Grip easy bar curls
1/8/105lbs*strict but a little loose
2/7/85lbs*super strict and slow

Week 3
October 26/28/30
Sunday

Speed B. Press( I take a slight pause on my chest then explode up)
1/10/185lb
2/10/205lb
3/10/225lbs

Rack Lock outs (high) warm ups 275/315/325/335/345
1/3/365
2/3/390
3/3/410
Floor Press warm up 135lb
1/8/185
2/8/205
3/8/225
4/6-8/245*2 reps were slightly forced

Cable Triceps extensions on the Lat pull down machine
1/8/130lbs
2/8/140lbs
3/5/160lbs
4/2/180lbs PR

Lying down DB triceps extension *slow and longer pauses*
1/8/50lbs
2/8/50lbs

Bicep Curls
Pump Training on 2 different machines

Tuesday

Military front press *super strict
1/10/135lbs
Behind the neck *standing strict press (right below the ears)
1/10/135lbs
Push Press(if you can call it that its more like a strict press from the chin up I need to develop this better)
1/4.5/225lbs*missed the 5th because of my stupid left arm
2/4/225lbs

3 in 1 delts* 1minute rest in between all raises for first set/2 minute rest btwn 1st set and second*
set 1 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/40lbs
set 2 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/40lbs

Db 3 way curl (really wide, medium,close)
S1/2reps each (6)/55lbs
S2/1rep each (3)/60lbs
*S3/2/65lbs *just the medium curl
*4/1rep/70lbss

Db snatch 70/75lb warmup singles
1/80
2/85
3/90
4/95
5/100 *viper press for the left

Pull ups
assorted variations

Super Atg squat singles with pause at bottom done
135/185/225/275/315/365lbs

Thursday

3 Board Press wrm 275/315 *everything with a pause on the board
1/2/320
2/2/325
3/1/330 (felt spent)

Narrow Grip Bench press
1/12/185lbs
2/8+2/225lbs *2 forced
*partials*
3/12/275lbs
4/6/295lbs (getting hard to add a little more each week joints are tired)

Incline Db Press 60/80 wrm up
1/8/90lbs
2/6/100lbs

Db Rows wrm up 100/120/140 *done with slight momentum but controlled
1/6/150lbs pr
2/3/180lbs pr

Deadlifts * felt easy no belt, no chalk just fixing up my form a little
1/3/320
2/3/410
3/3/460



Week 4 Nov 2/4/6

Sunday

Rack Lock outs (high) warm ups 315/365/385
1/3/410
2/2/430
3/1/5/440 * these kill my elbows, started wrapping up as of this day
Floor Press warm up 135lb/185lb
1/6/205
2/6/225
3/6/245
4/6/265pr

Incline Db Press 60/80 wrm up
1/10/90lbs
2/10/90lbs

Short partial narrow Presses
1/10/225lbs
2/10/225lbs (just tired)


Lying down DB triceps extension
1/8/50lbs
2/8/50lbs

Deadlift form check, no belt
1/430lbs
2/450lbs
3/470lbs

Pull ups Assortment

Tuesday

Military front press *strict
1/10/135lbs
2/10/135lbs
Push Press(if you can call it that its more like a strict press from the chin up I need to develop this better)
1/4/225lbs
2/0/245lbs * stupid 4 attempts and couldn't lock out all near misses cuz my stupid weaker left arm

3 in 1 delts* 1minute rest in between all raises for first set/2 minute rest btwn 1st set and second*
set 1 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/40lbs
set 2 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/40lbs

Adding in High Pulls and Snatch grip dl jump shrugs for more explosion
High Pulls
1/5/185lbs
2/3/205lbs
3/3/215lbs
SGDJS*(Snatch grip dl jump shrugs)
1/5/225
2/5/255
3/5/275

Sumo Deadlifts
1/6/315
2/3/365
3/2/405
4/1/455

Thursday

*Found a bunch of phone books so I went crazy 1st time attempting them
4 books ripped in like an 1 total between them all, learned a good trick and later in the night ripped the 5th in 1 minute




Speed B. Press( I take a long pause on my chest then explode up)
1/10/155
2/10/175
3/10/205

Narrow Grip Bench partials off the rack
1/1/275
2/1/315
3/1/335

Triceps Db overhead extension * very low
1/10/110
2/10/110 felt super easy

Toyed with some 50's for 2 sets of db curls

some chin ups and

for some odd reason 110lb incline db press for 2 reps because someone else said i couldn't do it


Week 5 nov/9/11/13
Sunday

Rack Lock outs (high) used a way better bench in the power rack
1/3/450
2/2/460
3/1/480 *PR these still kill my elbows, only less with wraps

Floor Press warm up 135lb/185lb
1/4/225
2/4/245
3/4/265
4/4/275pr

Incline Bench press
1/12/185
2/8/205

Elbows outwards db tri. ext. burn outs
1/12+/45lbs
2/12+/50lbs

Tuesday *tired from Sunday's pr's

3 in 1 delts* 1minute rest in between all raises for first set/2 minute rest btwn 1st set and second*
set 1 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/40lbs
set 2 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/40lbs

High Pulls
1/5/135
2/5/155
3/5/185
SGDLS
1/5/205
2/5/225
3/3/245

Pull up/chin ups

Thursday

Speed B. Press *Super fast
1/10/140lb
2/10/160lb
3/10/180lbs

2 board press
1/6/275
2/6/295
3/3/315

100lb db snatch on the left arm with some warms ups had to get it somewhat even took me 2 attempts

Week 6 Novemeber 16/18/20
Sunday

2 board press with longer pause
1/3/295
2/3/305
3/1/315

Floor Press warm up 135lb/185lb all with slight pauses
1/6/205
2/6/215
3/6/225
4/6/235 felt nice and light

light narrow partial b press
1/12/225
2/12/225

db tri ext burnouts
1/20/50lbs
2/20/50lbs

db rows explosive but controlled meaning I can contract at the top of the rep,straps used after 150lbs
Just did singles warming up from 100/130/150/170/180*was at new gym that had past 180 190/ and then ended off with

200lbs for 4 reps pr

Tuesday

3 in 1 delts* This time did 1 arm at a time
set 1 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/45lbs
set 2 of Db Front raise/Bent Over Db raise/Db Side raise=10reps/50lbs

High Pulls
1/5/185
2/5/205
3/5/225 FELT HEAVY
SGDLS
1/5/225
2/5/275 added on straps after 2nd rep
3/5/295 FELT HEAVY

pulls up


Thursday

Speed b press * felt like it was flying off my chest
1/10/135
2/10/155
310/185

1board bench press with pause
1/3/275
2/3/295
3/3/315

WENT FOR 2 sets of TOUCH AND GO 315
1/1/315 ugly-bro bench
2/1/315 PR no one touched the bar at all but not clean enough for my liking.

End of program Sunday Nov 23
1 set speed bench 6 reps 225

3 second Pause Bench
1/1/275
2/1/295
3/0/305 near miss too long a pause
1/1/315 touch and go came up cleaner then last time, now quite perfected

Decided to deadlift today

Added a belt,straps since I haven't done them for a while

warmed up then did
1/max/470
2/max/500
3/max/520
4/max/530 *PR vid felt great about it, needed to refine my form a bit more and work from my take off from ground but lock out was almost to easy

Notes:
I didn't have boards back then so I used phone books, and duct taped them together. That is the meaning of Hardcore. I don't recommend any follow anything except the training principals. I did everything possible at my disposable at the time to do what I could to get my bench press stronger.

Done with no tricks, no belt, no arch,with medium grip, no air holding.No belly benching. I wasn't a smart lifter back then, I relied on brute force, but hey, it worked for me. Remember the 3D's Dedication,Determination,and Destruction!

My Second Strongman Competition

My 2nd Strongman Competition, took place in New Brunswick,Raidier Robotix October 11th 2008 I came in 2nd,in heavyweights, there was a very low turn out of competitors,so everything was last man standing.*All weights for the events were raising bar*(weights keep adding up until everyone but one is eliminated.

EVENTS Log Press(180lbs/200lbs/220lbs) Ahh my old enemy.I trained with some guys in long island 2 weeks before and hit 230lbs on the log \second time ever touching it. This would be the 3rd time with the log.180 went up easy,strict pressed it.200 I tried to use my legs but it felt uncomfortable balancing it so i just strict pressed it up, same with the 220. The 240 I had an atrocious clean, or what i call it the cheat curl, burned out had nothing for the push. If i could just get some practice in....

Tire flip 10 flips I think it was 650-700lbs tire but I don't remember, my first 5 flips were kinda slow but smooth, once I hit my 8th flip tho I was burned out and just deadlifted the tire to my knees, curled it, reverse pressed and ran into it for the final 2 flips to finish.

18 inch deadlift (405,495,545,585,635,675lbs 725lbs miss The first 3 lifts were too easy for me,585 went up no struggle, 635 felt kinda heavy, 675 made me grunt really loud but I forced it up. I hitched up 725 way up but before I could roll back my shoulders and lock out my DAMN SKIN BROKE.Sound familiar? Callous' flew off the left hand this time. Just taped up but didn't feel compelled to try, technically after the 585lbs which my competition missed and I didn't have to lift anymore, but I wanted to keep pushing on since it was my best event.


Yoke Farmers Medley 700lb yolk I carried it 30-45ft. 2nd time trying the yolk and I hate it to death.I was glad I didn't have to do the farmers since they were 250 and I wanted the last bit of skin on my hands to stay there.


270lb stone over bar for reps. With my duct taped hands, and already bruised forearms I pulled the stone off once and immediately dropped it. Overall I was glad just to compete,there was an extra event.The finale had the robot challenge, which was holding an underwater robot with their arms straight in front of them and parallel to the ground.The leading time was 15 seconds, I had stepped up and held it for 30 something seconds with my crappy hold due to taped hands but the next guy held it 2 seconds longer then me and someone about 1-2 seconds longer then him.

Sorry no pictures, the video is on an old camcorder. One day I will convert it to the internet, and maybe even still the vid for pictures. Well there is one picture actually :

My first Strongman competition

(8)August 16 2008 I competed in my first Strongman competition. It was the first time I have ever touched Strongman implements or have done "Events" as it is commonly called.It was the Pyramid Strongman Showdown,at Rahway Jersey. I was 19 years old at the time, weighed around 255 but tried to gain weight for the Men's Heavyweight Open (232lbs+) I weighed in at 260lbs and I placed 4/5 in the heavyweights as the youngest and lightest competitor in the class.

Events





250lbs Log Press for reps: Power curled it to my chestx3 no Press,couldn't breathe with it on my chest. Definitely more challenging than a barbell. Didn't help the sun was right in my eyes and made the log hot as hell. METAL BURNS.








Car Deadlift
Not sure how much the car weighed but I know there was an extra 290lbs weight stack that made it fell really damn heavy. I did a grueling 7 reps for this.My best event.








Medley(farmers walk tire flip anchor pull)
250lbs farmers(each hand) 30ft took a bad grip on the handles since I had never done it before, felt awkward, unbalanced,I kept setting it down trying to re-grip it, but just ended up completely tearing off 2 callous' on my left hand and messing up my right. I couldn't finish the rest.








Carry(300lbs tree)
I carried it 150 feet, and when I tried to turn my grip slipped I tried to re grip to no avail, my hands were all duct taped and I was feeling the effects of the car dead lift and farmers.









Stones(240,270)
I did a 220 in warm up my first time ever doing it, felt good. The 240 went up pretty well, tacky helped a lot since my hands were busted and all taped up, the 270 went up as well, but I couldn't budge the 300. Not bad in my own opinion for never touching the stuff.








Learned a lot of valuable lessons, I was slacking over the summer,after this event I was motivated.It began, the Epic of Gilgamesh.

Saturday March 27 2010 Squats and Deadlifts

Saturday March 27 2010 Squats and Deadlifts
Squats
345x3*felt uncomfortable I am way too wide for the pl rack so switched to the mono lift.
345x1x2* had to re-warm up by the time I set up the weights, bar, safety's etc...
395x1x2* Had to use rehband/taper belt combo, not set right
435x3! PR*Sucked it all up and just smashes, cut these reps a little high due to the chains/spud safety's and not being used to the combo belts

Deadlifts
405x3
495x2*double belt wasn't cutting it
495x1*Found a "loner" belt from the lost and found, had to adjust it but it worked better then my tapered belt.
555x3PR!Struggled to get comfortable, screamed like a madman, hitched my last rep but I DON"T CARE!!!!


SFW! End of March Training

Strength Compilation Video I made

Early March Training

Early March Training

Wish I had time to write my training log here as well as upload the video directly to here but it take just as long to upload it to youtube as here and I am very busy as of late.


However one day I will retro actively post all my trainings since I logged them up as a reference point, just not any time soon. Enjoy.

End of February Training

End of February Training

You can follow my training log here



Please check out my Sponsor,MuscleandBrawn its a really awesome site, with tons of articles, workouts/programs and training tips, along with its very own forum that you can use to post.

Training Video update

Early February Training Video

Been neglecting this here is some updates

X mas Eve Training

Weekend after X mas eve

Favorite types of Exercises SPOOF

In the JUDGMENT FREE ZONE

Training for IPA NJ powerlifting meet

IPA NJ POWERLIFTING MEET

THE EVE OF THE EVE TRAINING

Sunday StrongMan Training Decemeber 20, 2009

Too tired to Upload the video directly to here. Some Deadlifts, Partial axle deads, Lots of partial overhead work, light stones, check it out.

http://www.youtube.com/watch?v=p0C_Xxpwips

Mid Decemeber Training highlights

Last week of Novemeber and Early Decemeber Training

Week 3 of November Training

Also, I wrote some more articles, you should check out :

Midnight Rant

It just seems like the harder I try to stand up on my own two feet, the harder I seem to fall. Friends and Family abandon me every time I turn my back. What kind of life is this? Everyone want's me to nurture them, accustom to them, adapt to them. Fulfill there needs! FUCK THEM! What about my needs? I am too strong and too educated to put up with such fucking bullshit. Everyone wants a favor then when it comes there turn to repay they come up empty handed. Whatever, I am done on relying on the cold heart-ed shoulders of others. Every day I grow older, wiser, stronger, and angrier then the next, more independent and less concerned for those who would not even help me in my time of need.

In a world where everyone cares about themselves, here is one less individual who can give a flying fuck about the next guy. That's right, just watch me assimilate into generation me me me, and laugh as your faces turn in disgust. So quick to judge, so quick to cast the first stone, all in futile attempts to shatter the mirror that has shone upon you. Every backlash at me is just another try to block out your own reflection. Yes wallow in squalor in the view of the wretched distortions you all have become. Look into my eyes and see what you truly hate more then anything else in the world, YOURSELVES.

Day in and day out, I feed my body and mind. Nurturing both brain and brawn, while you wild animals neglect your temples. Rotting from the inside out, depending on cheap foundations designed only to crumble at the mere sight of an unstoppable force. And so you ask yourself, what immovable object can save you and protect you from the wrath of the storm? What can be so steadfast, that is can endure the sheer brute onslaught that threatens its very existence? What is it that you all hold so near and dear, in dire hopes to stop this rampaging juggernaut from smashing you into oblivion?

A mirror, pointed at my very direction, glaring into my eyes, like a beam of blinding light piercing into my soul, illuminating my way, unclouded my tunnel vision moves me forward, charging in your direction. And you can only ask yourself,why do I not change course, or hesitate in my follies, why do I persist to remain berserk and give you no leeway, no air to breathe, no space to move? Why you ask, is you magic mirror not working? SIMPLE. I SEE RIGHT THROUGH YOU!

BTW Check out my Articles I have 4 posted up so far :

Check out my articles!

http://muscleandbrawn.com/tag/body-by-gamma/

My 1st Published Article

http://muscleandbrawn.com/the-man-maker-workout-puke-bucket-ready/

Also Check out my training log :

http://muscleandbrawn.com/forums/training-logs/1115-epic-gilgamesh-bodybygammas-log-5.html

November Training Week 1

First Week of Wendler's 5/3/1 on Bench Press, Squat, Deadlift and F.Squat along with some light strongman training. Enjoy.