Goals Progress
315lb bench press: ~295lb (1rm estimate)
1000 pound club: ~915lb (1rm estimates)
| Date | Bench Press (lbs) | Weight (lbs) | Notes |
|---|---|---|---|
| Start of August 2024 | 165 | 142 | Getting into it again. 185 was my rep max from mid 2022 when I last regularly lifted |
| End of September 2024 | 185 | 151 | Hit my previous rep max |
| End of October 2024 | 205 | 156 | |
| 11/16 | 215 | 158 | |
| 11/28 | 225 | 159 | 2 plates for the first time ever |
| 01/07 | 215 | 159 | New years goal to hit 3 plates this year. |
| 01/14 | 225 | 158 | Just getting back to where I was before the break |
| 01/20 | 230 | 156 | |
| 01/27 | 235 | 158 | Hit 235 * 4 |
| 02/08 | 230 | 159 | 230 * 6 |
| 02/10 | 235 | 160 | |
| 02/13 | 240 | 161 | |
| 02/17 | 245 | 161 | Hit 240 for 5, then 245 for 3 |
| 02/21 | 245*3 | 162 | Tweaked left shoulder from going hard during Monday sesh. 245*3 still |
| 02/26 | 250*2 | 162 | Was almost *3, like 2.7 |
| 02/28 | 250*3 | 162 | 3.5. Man eating is tough. Had a $34 meal from Whole Foods with mostly dry stuff (minimize weight). I need to work harder to gain weight healthily. Push myself there like my workouts |
| 03/17 | 225*3 | 152 | 3.5 failed no spotter threw the weights off. Fuck man. Spent a week in Costa Rica without hitting chest and eating less due to access to food. Then got hit with my worst sickness since 2022. I was still active during CR. Sickness hit me for 10 pounds. I was ready to go to 255 now I can barely do 225 for 1 set. 2 weeks and my progress is reset to January levels. I might still be sick too. I did feel pretty deep frustration when I failed my set. But no matter. We move. That’s life. I’ll be back here before mid April. Stay fucking consistent, get back up to eating as much as I was before. FUCK YOU I GOT THIS. |
| 03/24 | 225*3 | 156 | Did *3 for 2 sets. Then 205 for 7 (spotter on 8th). I was doing 225 for 10 before I left for CR. But feeling good about gaining 5 more lb, and if we follow previous progress by May I should be back to 250. Makes timeline for this year tighter but still possible |
| 03/31 | 230*5 | 159 | First day raising weight since 1 month ago. Feels so damn good. Could have gone for a 5th. And I fucking did on set 2. Can literally raise again in 2 days to 235 |
| 04/02 | 235*4 | 159.5 | We’re absolutely flying. On 3.5 hours of sleep. Up again next time. |
| 04/07 | 240*3 | 161 | Almost back to my original weight. Almost back to my original lifts. Feels good |
| 04/09 | 245*3 | 160 | Got cocky and upped it again (with a spotter). Worked out great. Next Monday/Wed I’ll be back fully |
| 04/14 | 250*2 | 162 | Back to my body weight and lifting weight under a month later. 315 soon |
| 05/05 | 255*1 | 163 | At the other gym, bench felt weird and my back slipped. Could have done 3 I think |
| 05/19 | 24055 | 163.5 | 5 by 5 at 240 felt good. Was doing 5 by 5 225 when I hit 255, so in theory I could do 270?? Will try to hit 25555 before that though |
| 05/28 | 24555 | 164 | Slow progress, but still progress. |
| 06/16 | 25053 | 165 | |
| 06/24 | 255*5 | 165 | A legitimate *5. We’re now 30 pounds off of 225, and 30 pounds from being able to one rep 315. Halfway through the year. |
| 07/21 | 245*5 | ||
| 185*5 | 166 | Started squatting again. Started going gym 4 times a week. Hopefully helps with overall strength and leg drive for bench. Will start listing both exercises even if I didn’t hit it that day | |
| 08/23 | 245*5 | ||
| 22553 | 169 | Gaining weight, but lift not going up. a) Injury from 2021 in right arm has flared up, b) sleep is off, c) intensity at the gym hasn’t been there. | |
| 09/17 | 235*5 | ||
| 22553 | Injury persists. Routine has reached the upper limit potentially. Work affecting me as well. | ||
| 10/14 | 23553 | ||
| 22555 | ~160 | Went to Peru at the start of October and ended up in an ambulance for the first time due to food poisoning. | |
| 10/27 | 240*5 | ||
| 23553 | 162 | Recovering. | |
| 11/09 | 24553 | ||
| 24555 | |||
| 13553 | 161 | Started deadlifting. | |
| 11/10 | 25053 | ||
| 245*5 | |||
| 135*5 | 164 | Climbing back up | |
| 11/16 | 25053 | ||
| 24553 | |||
| 22553 | 160 | Did a Dexascan today and turns out I was never 169. I would measure myself with clothes + phone. Measured myself in those same conditions right after the scan and I was 166. So max I hit was 163lb. BMI is 18.7% at 160. | |
| 11/17 | 255**53 | ||
| 24553 | |||
| 22553 | 160 | Back to my peak lifting strength on bench! | |
| 11/23 | 255**54 | ||
| 25553 | |||
| 25553 | 160 | Making great progress on deadlift and squat. Way way faster than it was for bench. |
1000 pound club seems very achievable. Maybe I strive for both that and 3 plate bench? | | 11/30 | 25554 25553 2755**3 | 160 | Hit 275 deadlift! No straps. Lots of chalk.
Still stuffing myself 2 meals a day (sometimes 3 when I have a full breakfast), protein powder in the morning, taking mass gainer (~700 cal) + 10g creatine + a smaller meal before bed. | | 12/01 | 25553 25553 27553 | 160 | Bench seems to be plateauing again. Hopefully next week I can try for 260. | | 12/03 | 25553 27553 27553 | 161 | 275 squat. Got some knee sleeves which probably helped. Plugging my numbers into a one rep max calculator strengthlevel.com (for one set of 5) I get 286.9 309.4 309.4 Which puts me 905.7. ~100lb away from the club. 30lb on bench until 3 plates for 1. I suspect that will take me longer still. | | 12/08 | 26053 27553 27553 | 160.5 | LFG. First time breaking 255 on bench. 2 sets of 5 clean reps. 1 of 4 clean. | | 12/22 | 26552 | 160 | 265 for the first time!! Through not sleeping well and a cold last week. 1 set 5, 1 set 4, dropped to 255 for 2, and then feet up bench 10*225
Injured my hip on the third so haven’t been pushing weight on legs | | 01/19 | 260*4 | 156 | Lost 6 pounds over the month at home. Tried to eat a lot, but alas no mass gainer.
I’m still close and on track by March. |
Started tracking 1/20 so before then isn’t accurate to the letter
Check close grip vs wide grip, triceps could be a limiting factor.
Today (02/21) do close grip, start with 225 then go up to 245 second set. Just do 4 sets on bench, do flies,
If I hit a plateau for more than a couple weeks
[https://docs.google.com/spreadsheets/d/1iK1VmYlyhbLMIt0zE7NDVpIft7o2nOZzdPs1AJWLjGA/edit?gid=36975061#gid=36975061](https://docs.google.com/spreadsheets/d/1iK1VmYlyhbLMIt0zE7NDVpIft7o2nOZzdPs1AJWLjGA/preview?gid=36975061#gid=36975061)