405 and 315 - FINALLY!!!

[2.5 Years]

Felt very proud in the gym yesterday - 1st time in a long time.

Hit 405 squat earlier in the week for the first time in about 8 months and the BIG one: FINALLY HIT 315 on flat bench!!!

Present stats:
32 yrs old
232 lbs
5'10"

Have not maxed on DL but am hoping to hit 500 sometime soon down the road - been repping 405 for some time.

When I started (close to the same weight as today) I struggled to get a squat 235 for 8 and the day I hit 225 on flat bench I thought it was a miracle!

Been working to get 315 for some time and let me just say that Westside has been very effective to break through some plateau's - VERY impressed with how it worked even though I had a hard time seeing it initially (refer to my old journal which I lost track of). Determining proper technique is what made the biggest difference both on flat banch and on box squats - would reccormmend that anyone take the time to study your form very carefully because tenique is 3/4 the battle - I started just a few weeks back and noticed enough issues to make corrections and start seeing results.

I started heading to the gym 2 years and 8 months ago - and have been addicted - sometimes I wished I would have started much earlier but know my heart would not have been in it as much.

In 2 years and 8 months:
- have basically been bulking - tried cutting 1 or 2x but could not stay interested
- did 1 to 2 body parts a day for about 22 months which was great for learning but after awhile I started working out alone (previously had 2 partners) and doing my own research where I found this site and...
-for the past 10 months I used MC 5x5 and recently Westside and have made big gains

For the immediate future I promised myself that if I made my goals of 405 (again) and 315 then I would start a cutting phase for a short while before continuing to bulk - am very eager to shed some fat but also:
- increase vertical jump
- increase pull ups
- increase push ups
- start showing the muscle (the Mrs. would love to see some abs)
May sound like an odd mixture of goals but if I'm cutting I'd like to do as much as possible - not sure if this will all work and need to determine routines and diet which will take a large amount of research.

Personally, one big downside to cutting is the fact the diet and cardio are MUCH harder for me than bulking so it will take some discipline - Tweakle, watching your cutting journal - it's motivating, intimidating, but very interesting seeing the incredible weights your moving - especially your dips - unreal - thanks for posting everything especially the vids.

I'm forgetting to mention a few things but anyway, thanks to everyone who passed along advice and if you have anymore I'm all ears.

Thank you!

 

[Dposey]

Awesome job man, that's some serious weight you're moving! And in a relatively short amount of time too. Good luck on your immediate goals, they'll definitely be achieved quickly I'm sure. The weight loss from cutting seems like it should compliment increasing your push-ups/pull-ups nicely. As for the vertical jump, I remember seeing a big thread on it awhile back. That seems like a fun goal, good luck with it.

 

[Anthrax Invasion]

Very good stuff my friend. 405 is a nice number to hit with squats, ain't it?

My session tonight taught me something - my grip on flat bench was a bit too wide. Closed it in an inch - nailed a weight that two weeks ago had me struggling quite a bit. Needless to say, I was very happy. There are so many minor tweaks that can be made for form, that it's difficult to track it all while lifting.

I guess I've done this enough to figure myself out, and learn to test waters a bit, but I can't imagine being a newbie and having to worry about foot placement, position of forearms under bar, the spot the bar rests in the hand, the place you lower to, how to position your elbows, using your lats, not arching or getting your ass off the bench, not driving with the back of your head (thus hurting your neck) - jesus, it even hurts my head thinking about it!

 

[Illuminati]

Felt very proud in the gym yesterday - 1st time in a long time.

Hit 405 squat earlier in the week for the first time in about 8 months and the BIG one: FINALLY HIT 315 on flat bench!!!

Present stats:
32 yrs old
232 lbs
5'10"

Have not maxed on DL but am hoping to hit 500 sometime soon down the road - been repping 405 for some time.

When I started (close to the same weight as today) I struggled to get a squat 235 for 8 and the day I hit 225 on flat bench I thought it was a miracle!

Been working to get 315 for some time and let me just say that Westside has been very effective to break through some plateau's - VERY impressed with how it worked even though I had a hard time seeing it initially (refer to my old journal which I lost track of). Determining proper technique is what made the biggest difference both on flat banch and on box squats - would reccormmend that anyone take the time to study your form very carefully because tenique is 3/4 the battle - I started just a few weeks back and noticed enough issues to make corrections and start seeing results.

I started heading to the gym 2 years and 8 months ago - and have been addicted - sometimes I wished I would have started much earlier but know my heart would not have been in it as much.

In 2 years and 8 months:
- have basically been bulking - tried cutting 1 or 2x but could not stay interested
- did 1 to 2 body parts a day for about 22 months which was great for learning but after awhile I started working out alone (previously had 2 partners) and doing my own research where I found this site and...
-for the past 10 months I used MC 5x5 and recently Westside and have made big gains

For the immediate future I promised myself that if I made my goals of 405 (again) and 315 then I would start a cutting phase for a short while before continuing to bulk - am very eager to shed some fat but also:
- increase vertical jump
- increase pull ups
- increase push ups
- start showing the muscle (the Mrs. would love to see some abs)
May sound like an odd mixture of goals but if I'm cutting I'd like to do as much as possible - not sure if this will all work and need to determine routines and diet which will take a large amount of research.

Personally, one big downside to cutting is the fact the diet and cardio are MUCH harder for me than bulking so it will take some discipline - Tweakle, watching your cutting journal - it's motivating, intimidating, but very interesting seeing the incredible weights your moving - especially your dips - unreal - thanks for posting everything especially the vids.

I'm forgetting to mention a few things but anyway, thanks to everyone who passed along advice and if you have anymore I'm all ears.

Thank you!

Congrats on the PR's.

 

[nelmsjer]

Congratulations, man! GREAT post.

 

[zaxxon1982]

2.5 this is great stuff. Could you post some more info about where you were when you started compared to now? You were in better shape than John Q Public if you were squatting 225x8 even if it was tough.

 

[2.5 Years]

dposey
Thanks - I'm happy with the speed too - my thoughts are that it was from first learning all that was possible until establishing a decent base and then attempting some different routines while getting away from the bodybuilding mentality (which takes some effort since it's everywhere and is why I'm glad I found this site awhile back)
The extra's I've tried were:
- whey protein (gone through 2 5lb bottles in 2.8 years - obviously very inconsistent)
- Glucosamine (with chondroitin and MSM - also inconsistent but not as much as with the whey)
- L-glutamine (1 bottle about a year and a half ago)
I really think the Glucosamine and L-glutamine worked and I'm sure the protein would too if I was a bit more consistent. Overall I'm very happy with the results and am thrilled I've actually been able to catch a former partner who I started training with.


Anthrax
405 was tough but then I tried 410 which I didn't think would be all that bad and suddenly it's the heaviest thing in the world - completely different feeling and all from 2 little 2.5 lbs - I think I was shot from 405.
I think the last several months especially trying WSBB really helped pinpoint shortcomings.
I know what you mean, someone just starting out would be amazed at what would actually be involved when it comes to technique - the funny thing is all newbies (at 2.8 years I obviously still consider myself that too ESPECIALLY after reading some Simmons articles) all you hear is "watch your form" or "you must have good form" but don't really get into WHY you need good form aside from "if you don't have good form you can get hurt" - they don't get into things like you mention " … not driving with the back of your head (thus hurting your neck)"


Illum
Thanks again so much for what you've posted about WSBB and responses to my questions - it really did make the biggest differences recently in what I was doing – did not comprehend things like how lats and feet being used in the bench and especially how to bring the bar down to get tri’s more involved. The box squats also made a HUGE difference and made clear some small issues that were able to be addressed.


Nelm
Thank you - I check out your journal all the time - great stuff – I believe you and I are similar in age and are at pretty much the same weights although I think you're a little ahead on me on most things (except for bodyweight where I'm about 30 lbs heavier unfortunately! - that's why I feel it's time to loose some of that!!!) - your form is great on your videos and your flexibility is fantastic - you friggin farm boys are always strong as horses - a buddy in college was the same way - he was much skinnier than you or I but if you tried to wrestle him there was little chance - size most definitely not always mean strength.


Zaxxon
My legs were always stronger than my upper body which is why I got pumped about the bench - you bring up an interesting idea - I'll start search for my old note papers of what I was doing when I started and try to post them - thanks

 

[Recruit]

dposey
Thanks - I'm happy with the speed too - my thoughts are that it was from first learning all that was possible until establishing a decent base and then attempting some different routines while getting away from the bodybuilding mentality (which takes some effort since it's everywhere and is why I'm glad I found this site awhile back)
The extra's I've tried were:
- whey protein (gone through 2 5lb bottles in 2.8 years - obviously very inconsistent)
- Glucosamine (with chondroitin and MSM - also inconsistent but not as much as with the whey)
- L-glutamine (1 bottle about a year and a half ago)
I really think the Glucosamine and L-glutamine worked and I'm sure the protein would too if I was a bit more consistent. Overall I'm very happy with the results and am thrilled I've actually been able to catch a former partner who I started training with.


Anthrax
405 was tough but then I tried 410 which I didn't think would be all that bad and suddenly it's the heaviest thing in the world - completely different feeling and all from 2 little 2.5 lbs - I think I was shot from 405.
I think the last several months especially trying WSBB really helped pinpoint shortcomings.
I know what you mean, someone just starting out would be amazed at what would actually be involved when it comes to technique - the funny thing is all newbies (at 2.8 years I obviously still consider myself that too ESPECIALLY after reading some Simmons articles) all you hear is "watch your form" or "you must have good form" but don't really get into WHY you need good form aside from "if you don't have good form you can get hurt" - they don't get into things like you mention " … not driving with the back of your head (thus hurting your neck)"


Illum
Thanks again so much for what you've posted about WSBB and responses to my questions - it really did make the biggest differences recently in what I was doing – did not comprehend things like how lats and feet being used in the bench and especially how to bring the bar down to get tri’s more involved. The box squats also made a HUGE difference and made clear some small issues that were able to be addressed.


Nelm
Thank you - I check out your journal all the time - great stuff – I believe you and I are similar in age and are at pretty much the same weights although I think you're a little ahead on me on most things (except for bodyweight where I'm about 30 lbs heavier unfortunately! - that's why I feel it's time to loose some of that!!!) - your form is great on your videos and your flexibility is fantastic - you friggin farm boys are always strong as horses - a buddy in college was the same way - he was much skinnier than you or I but if you tried to wrestle him there was little chance - size most definitely not always mean strength.


Zaxxon
My legs were always stronger than my upper body which is why I got pumped about the bench - you bring up an interesting idea - I'll start search for my old note papers of what I was doing when I started and try to post them - thanks

Good job! Stay natural as long as possible.

 

[Tweakle]

awesome, GJ man