Anabolics, Competitions, and the Journey to a 500lbs bench
- Thread starter ckcrown84
- Start date
What a great day... Now Monday-Friday will be a DELOAD week before I start my pre-competition routine. I have been chasing a 500lbs squat for a while (I know light weight, but I started with really weak legs)
So here is 515lbs... not only got my 500lbs goal for the first time, but I beat it by 15lbs (incase people are wondering the squat bar is a 65lbs bar)
After Squats I worked on my glute weaknesses
100 reps of glute bridges
100 reps of Glute Ham Raise
100 reps of Leg Curls
100 reps of banded Glute Thrusts (similar to missionary position during sex).
So here is 515lbs... not only got my 500lbs goal for the first time, but I beat it by 15lbs (incase people are wondering the squat bar is a 65lbs bar)
After Squats I worked on my glute weaknesses
100 reps of glute bridges
100 reps of Glute Ham Raise
100 reps of Leg Curls
100 reps of banded Glute Thrusts (similar to missionary position during sex).
fstr03svtcobra
New member
HOLY Fuck did you used to be an IML rep bro??
Yeah we parted ways
fstr03svtcobra
New member
I thought I recognized you man.
you mean no more shirtless photos, ahhh shucks! lol
Bahaha I know right !!!
lmao, Your alright brutha! lol
I was ranting because my domestic sponsor dropped and now will only do international... so I am up shits creek right now.
12 weeks out from a meet, last thing I need to be is in a spot with no good gear... just sayin'
Leg day, honestly wasn't as good as I had wanted. I was still a bit sore from my previous leg session for some reason. my set with the 365 was ridiculously high lucky that was a warmup
Ended with 435lbs + 80lbs in chains Minus some because not all the chains are off the ground when I stand so maybe 60lbs in chains? whatever.
After chains hit some Front Squats did two sets with 135 before doing 225 for 2 sets then 245 for 1 set.
After that the good old Glute Ham Raises 5 sets of 10 reps
I should have kept going but we have a big day moving gym equipment tomorrow so that will be lots of 'accessory work' lol
Epic bench day, put in a lot of work. Some off it not recorded.
Bench 405 then overload sets with Sling shot. Capped it at 505lbs. My technique wasn't quite there with the 500 even, but once I got 505 on the bar I fixed the little errors and had a much cleaner lift.
After the overload sets hit a tricep circuit
Sets of 20 reps pushdowns with sets of like 8 Tate presses (I know I said J&M presses in the video I was going to do those and ended up doing tates)
Then did Rope Pushdowns superset with band pushdowns (not recorded)
Polished it off with the big boy band and did a paused contraction... these were painful to say the least...
All and all an workout... well on my way to that 500 hundred
Similar threads
