Gladiator's Log to get 405 Bench

[the.gladiator1987]

Sup guys, I'm back at it. Now that my son is 1, I can finally get back to the gym, even though another is on the way. As some of you know I used to be strong but I lost a lot of strength and size. All time maxes were 395 bench, 500x5 deadlift, 455 squat and 225x7 standing btn bb military. I have cycled before, and will do so again but not anytime soon.

Current stats: 5'10", 180lbs, 22 y/o.
Diet: All over the place and I will work on getting it strict but since I still have abs I am not too worried about it, I am more worried about getting enough calories in every day.
Supps: Creatine, Whey, Multi, Fish Oil, B17, Barley Green Juice Powder, CELLFOOD.

I am just getting back into it so I am doing lighter weights, higher reps for 4-6 weeks, then Im gonna do some heavy reps and figure out my maxes to start doing a 5/3/1/ routine. I plan on doing cycles of 5/3/1 until I dont make strength gains, and that is when I hit the juice. These first couple months I should see some good gains because of muscle memory, I am excited to see how much weight I gain and how much strength I can get natty before resorting to a cycle.

 

[the.gladiator1987]

Last week I started so I will post the workouts I have done so far, only 3 including today.

2-20-12
Bench: 45x15, 135x12, 155x12, 185x12
DB Press: 55x12, 55x12, 55x12
DB Curls: 30x12, 30x12, 30x12
Cable Curls: 50x12, 50x12, 50x12

2-22-12:
Standing BTN BB Military: 45x12, 65x12, 95x12, 115x12
DB Military: 45x12, 55x10
Squats: 135x12, 155x12
BBALL for 2 hours

2-27-12:
Bench: 45x12, 135x10, 165x10, 195x10
DB Curls: 35x10, 35x10, 35x10
DB Press: 65x8, 70x8

I am using pretty light weight to get back into it, plus I am a skinny fuck and outta shape haha

 

[brownbrown]

im in for the young buck log.....

 

[the.gladiator1987]

Thanks bro, can't wait to get back to the days of being 205, 8 pack, and benching 400......lot of juice though lol

 

[brownbrown]

Thanks bro, can't wait to get back to the days of being 205, 8 pack, and benching 400......lot of juice though lol

juice is OOOOOOKKKKKK ,
I want to hit 190+ also... it will happen.

 

[Colstreamer]

Subbed, looking forward to watching your progress bro.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[the.gladiator1987]

Thanks bro, got a lot going on with college, 1 year old, another on the way, and work, but i more motivated than I have been since I stopped working out. I wonder how muscle memory is gonna be since I used to do steroids, are those gains pretty much lost unless I juice again?

 

[Colstreamer]

How long you been out of training? I've always found muscle memory works well for me but for a different sport. I had a good while off kickboxing & boxing, lost a lot of speed, power, flexibility and stamina. Now it's all back after a year. And I'm 11 years older than you bro so I reckon it'll come back quicker for you. Now I never did steroids so I don't know how that'll effect things.

Although my brother got very skinny and his hair started falling out when he had kids. 2 in the space of 10 months!


Defeat is the stepping stone to victory.

 

[the.gladiator1987]

How long you been out of training? I've always found muscle memory works well for me but for a different sport. I had a good while off kickboxing & boxing, lost a lot of speed, power, flexibility and stamina. Now it's all back after a year. And I'm 11 years older than you bro so I reckon it'll come back quicker for you. Now I never did steroids so I don't know how that'll effect things.

Although my brother got very skinny and his hair started falling out when he had kids. 2 in the space of 10 months!


Defeat is the stepping stone to victory.

Ive been out of consistent training for a year. I still have my full head of hair!

 

[Colstreamer]

Ive been out of consistent training for a year. I still have my full head of hair!

Lol good to hear bro.
I'm pretty sure you bounce back no trouble


Defeat is the stepping stone to victory.

 

[smcpsycho51]

You are still very strong man those numbers are great being not consistent for over a year. Will be following you also. Good luck getting back into it.

 

[moya]

im in...
i think your muscle memory will come back just fine... i have never taken a year off, but i can go a couple months off and not lose much at all on my DL... i know bench is a little more size dependent... but you will get it done

 

[the.gladiator1987]

I have a jammed thumb right now so idk if ill be able to do deads but I will give em a try tomorrow...thanks guys for the support. I can prob still bench 225x8 but considering i was doing 225x20 lol its a pretty huge drop off. I just gotta be patient and see where I am in 6-8 weeks

 

[Colstreamer]

Just get yourself some straps bro, won't even need your thumbs to dead with straps on!


-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[stevesmi]

to be honest and I hate to say it but if you want to be 200 pounds and be able to bench 400 you will have to be on the juice. not gonna get there naturally.

being on juice you get that androgenic and anabolic kick that you don't get natural. you get everything that comes with that.. greater strength, better endurance, better recovery.. thats the difference.

if you can get to 200 and be able to bench 350 natural that will be a tremendous goal to make.. then jump on roids and push yourself back over 400 if that is your ultimate goal.

i will be following your progress

 

[the.gladiator1987]

thx col I will have to get straps...I love chalk though

steve, I know I wont get to 405 bench without juice, but i will prob get close, like u said around 350 and then hop on cycle. That is the plan, cus I plan on doing a lot of 5/3/1 cycles to increase my strength, i dont really care about size since I get size anyway when i train heavy.

Heres todays workout:

2/29/12:
BTN Standing BB Military: 45x10, 65x10, 95x10, 125x10
DB Military: 60x8, 65x8, 70x8
Squats: 115x10, 155x10, 185x10
BB Lunges: 135x8

 

[the.gladiator1987]

You are still very strong man those numbers are great being not consistent for over a year. Will be following you also. Good luck getting back into it.

thx bro, pretty motivated with all of your guys threads on here.

 

[the.gladiator1987]

3/4/12 - Back/Tris

Deads: 95x12, 135x12, 165x12, 195x12, 225x12 (last one I had to use mixed grip)
Lat Pulldown BTN: 80x12, 90x12, 100x12
DB Skullcrushers: 20x12, 20x12, 20x12, 20x12
Cable Pushdowns: 90x12, 100x12, 110x12

 

[the.gladiator1987]

3/7/12 - Chest/Bi's

Bench: 45x10, 95x10, 135x10, 175x10, 205x15 - felt good.
DB Incline Press: 70x8, 75x8, 75x8
Dips: 0x8
BB Curls: 45x10, 55x10, 65x10
DB Curls: 35x10, 35x10, 35x10

I feel like my muscle memory is kicking in already. I already feel and look bigger. I have been on creatine monohydrate for about a week and I am up to 183lbs from 180.

 

[themondtster]

Subbed. Goodluck on the goals!

From My Droid MoFo!

 

[sterolizer]

Subbed, good luck. I will be following bro!

 

[the.gladiator1987]

Thanks guys, had a great chest/bis workout tonight

3/12/12 - Chest/Bi's
Bench: 135x10, 135x10, 155x8, 185x6, 225x12
DB Incline: 70x8, 80x8, 90x7
Dips: 0x8, 25x6, 45x6, 70x6
BB Curls: 45x8, 55x8, 75x12
DB Hammer Curls: 35x8, 40x8, 45x8

 

[the.gladiator1987]

3-14-12 - Shoulders/Legs

Standing BB BTN Military: 45x8, 65x8, 95x6, 135x6, 155x6
DB Military: 60x6, 70x6, 75x6
DB Front Raises: 20x8, 25x8, 30x8
Squats: 115x6, 135x6, 155x6, 185x6, 225x6
BB Lunges: 135x6, 155x6, 155x6
SLDL: 95x8, 115x8

 

[the.gladiator1987]

3-19-12 - Chest
Bench: 45x12, 135x6, 185x6, 225x6, 275x2
DB Incline: 75x6, 85x6, 95x6

4-2-12 - Bench/Biceps
Bench: 45x15, 135x6, 185x6, 225x6, 245x9, 225x12
DB Incline: 80x6, 90x6, 100x6
DB Curls: 35x10, 35x10

4-3-12 - Legs
Squats: 45x15, 135x6, 185x6, 225x6, 275x6
BB Lunges: 135x6, 155x6
SLDL: 135x6, 135x6
Calf raises: 160x20

4-4-12 - Shoulders
BTN Military: 45x10, 95x6, 115x6, 135x6, 165x7
DB Butterflies: 20x10, 20x10, 20x12, 20x12
DB Front raises: 15x10, 15x10, 15x10
Reverse Pec Dec: 55x8/8, 55x6/6, 55x8/8

 

[dmk777]

Some amazing sets of numbers in here They really live up to your name

 

[the.gladiator1987]

Thanks D! I am surprised at how much my strength is coming back already.....here is last nights short workout

4-5-12 - Back/Triceps
Deadlifts: 135x6, 185x6, 225x6, 275x5, 315x5, 365x5, 405x5
Cable rows: 115x10, 130x10, 130x10
1 hand reverse pulldowns: 50x10, 70x10, 80x10


Super happy about the deads, that was my goal by June 1st!

 

[moya]

you should cruise on right by your old plateau...

 

[the.gladiator1987]

hopefully moya, however I have taken cycles and prob never reached my natural plateau...

4-9-12: Chest/Biceps
Bench: 135x10, 185x6, 225x6, 275x4
DB Incline: 60x6, 75x6, 90x6, 105x6
Dips: 0x6, 45x6, 70x6, 90x6
Cable curls: 50x10, 50x10, 50x10
DB Hammer Curls: 35x10, 35xc10, 35x10

 

[obsessedwliftin]

Looking really good in here Glad! I think you will kill those goals bro.

 

[the.gladiator1987]

Thanks bro, hopefully ill get to them, I think they are pretty good starting numbers before a cycle. Got legs tonight, i might post vids of my squats, nothing impressive tho lol

 

[muscleaddiction]

Hey brotha, subbed!

Do you use any power-lifting techniques? My best bench was 425, and was working with a power-lifting coach at my gym, and he had me using chains, power bands, lock-outs, and really dial form in. You are making good progress, just something to think about.

 

[the.gladiator1987]

Hey brotha, subbed!

Do you use any power-lifting techniques? My best bench was 425, and was working with a power-lifting coach at my gym, and he had me using chains, power bands, lock-outs, and really dial form in. You are making good progress, just something to think about.

Hey bro thanks for stopping by

Most I have benched raw is 395x1.. I really wasnt gonna do powerlifting stuff until I had a good base, basically when my core lifts are up to my goals. But I prob will use chains, I have always wanted to. other stuff I have done in the past and want to do soon are power cleans and push press

 

[the.gladiator1987]

4-11-12 - Legs
ATG Squats: 45x10, 135x3, 185x5, 225x5, 275x6, 315x2
DB Lunges: 60lb each arm x 12 reps per leg

Short workout since I had to go to dinner. After dinner I did shoulders/triceps

4-11-12 - Shoulders/Triceps
BTN Military: 45x10, 95x6, 115x6, 135x5, 175x7
Handstand Pushups w/ plates: 8, 6
Reverse Pec Dec: 55x6/6, 70x6/9, 55xFailure
DB Military: 40x6, 50x6, 60x6, 70x5
Reverse grip Pulldowns supersetted with normal grip pushdowns - 3 supersets to failure basically, not gonna keep track of these I just do them for the pump and the muscle endurance.