500

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Hoss

Hoss

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Well guys, 4am in the morning, I make a realization. I want to squat 500lbs before I die. So I figure the best time to start is 4 years ago, and, well, the second best time to start is now. So here it goes..

I'll be working out probably 7 days a week, while not overtraining. Days off when I feel they're needed. I will try to post as many workouts as possible in this thread, but might miss a few due to time restraints.. I will go beltless until I feel I'm not safe.. Since I don't want to be unproportional I will ensure that my bench does not fall below 300. I've yet to 1RM on squats, but I can do 315 for about 12-14 reps currently. So, this may take a while.

Here it goes.. :)
 
sounds great, mreik.

"the road to 500". we're with you all the way. :)
 
Well saturday I ran a 5k race in 21 minutes, not to shabby eh?? so no workout. Today I plan on squatting, so i'll post later.

..and bloc, I know. lol, well look down that road when it comes :D
 
Sunday:
Flat BB Bench Press:
135 x 10
185 x 10
225 x 10
255 x 5
275 x 3
305 x 1
305 x 1
305 x 1

Was short on time, so I hit it quick & hard and got the hell outa there lol...

Oh yeah, I dislocated my toe on sunday night (I popped it right back in) so I decided to push upper and give my toe a day or two before legs..
 
Last edited:
evolution said:
Wuss ;) :p :D
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aww man im gettin ragged on already!! it's only the first page of my log, lol.. my toe ballooned up today, but i saw evo's comment so i squatted anyway lol jp :D

Squats...
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10

Lunges
50lbs 10 steps each leg
3 sets
 
mreik said:
aww man im gettin ragged on already!! it's only the first page of my log, lol.. my toe ballooned up today, but i saw evo's comment so i squatted anyway lol jp :D

Squats...
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10

Lunges
50lbs 10 steps each leg
3 sets
Click to expand...

I take it back, those are some impressive squat numbers.
 
Hey evo, im not to knowing about lifting for strength.. ive always lifted for size, failure around 10, @ least 5 sets.. what about strength? 6-8 reps? 4 sets? 5 sets? or does what im doin look alright??
 
mreik said:
Hey evo, im not to knowing about lifting for strength.. ive always lifted for size, failure around 10, @ least 5 sets.. what about strength? 6-8 reps? 4 sets? 5 sets? or does what im doin look alright??
Click to expand...

Typically, the best way to improve absolute strength is in the low rep range (1-4) and functional hypertrophy at 5-6 reps. But building strength is about hammering the weak points, also. Some great ranges for building absolute strength are 4X6, 5X5, 12X2, and 10X3. But even more than sets and reps is the intensity at which one works, so you'll see a lot of lifters using 85% of their 1RM or greater, which usually means low reps. You'll see, if you track my journal, that my reps will lower weekly while my weight goes up. So, you might try doing your squat at one of the parameters listed above and working your accessory work in the 3X8, 4X10, 3X12, etc set up.

Like I was talking about a moment ago with hammering your weak points, I had a trainee by the name of Jonesy (who's now one of my lifting partners) and his weak point was mainly lacking in speed, which is a huge component of building strength (geez, I need to come out with my own article...I think I've picked up somethings here and there).

Here are some great articles you might give a read over, check em' out and let me know if you have any more questions-
http://www.t-nation.com/findArticle.do?article=265eight2
http://www.t-nation.com/findArticle.do?article=266eight2
http://www.t-nation.com/findArticle.do?article=267eight2
 
Man, I've never tried squats... -_-

I think I might be able to possibly do aorund 50lbs. lol :p

Anyway's, I just SOMEHOW did 105lbs benchpress (toning) yesterday 12 times like it was fairly easy. Just 1 month ago I could not even get 105lbs up. I was quite surprised. :p
 
I did full upper today, since I don't know if I'll make it tomorrow to the gym..

Pulls Ups
3 sets to failure
16, 12, 8

Bench Press BB
135 x 10
185 x 10
225 x 8
275 x 1
275 x 1

Incline BB
135 x 10
185 x 8
225 x 4

Seated Rows
90 x 10 (each arm) 3 sets

Pause Rep DB Bench Press
70 x 10
70 x 10
50 x 10

Lat Pull Down
145 x 10
155 x 10
165 x 10

Skull Crushers
80 x 8
80 x 7
80 x 6

Straight Bar Curls
60 x 10
80 x 8
90 x 6

Reverse Flyes
90 x 8
90 x 8
 
Lower Body (yesterday)

Squats
135 x 10
225 x 10
275 x 10
315 x 10
315 x 6
225 x 12
225 x 10

Lunges
70 x 10
70 x 10
70 x 10

Good Mornings
95 x 10
135 x 8

Hip adductors
90 x 12
90 x 12
100 x 8

Hip abductors
90 x 12
90 x 12
100 x 10

Calf Raises
225 x 10
225 x 10
185 x 10

Doing a Push Upper later today, will post.
 
Upper Push (Yesterday)

db Bench Press
45 x 10
80 x 10
100 x 10
100 x 8
100 x 8
70 x 10

db Incline
70 x 10
70 x 10
70 x 10

Cable Flyes
50 x 10
55 x 8
50 x 10

Dips
25
25
20
10 (very slow)

Skull Crushers
80 x 8
80 x 5

bb Shrugs
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10

Then I pooped out and went home lol... I gotta put up shutters for huricane wilma, so no liftin today.. :rolleyes: Who knows, maybe I'll get the cobwebs off the keg :D
 
Well I just got power back from wilma, running water 3 days ago.. I broke my foot while cutting down one of the many trees (It wasn't a compund fracture just a couple of fractures). So the 500lbs on squat has come to a stand still. I will still continue to lift upper and core, maybe including leg curls and extensions.. probably getting back into it in the next week.
 
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