My 300 lb Bench & 300 lb Squat quest

[MilkManUK]

Welcome back Uncle, how's it going?

 

[Uncle Rico]

Good MilkMan, been getting to the gym 2-3 times a week with my wife. Goals have changed a little - replaced bench altogether with seated military press and it feels like it's paying off. Working real hard to eventually get to 135 for 15 or so reps. I'm 40lbs away and will probably take 18 months but I'm in no hurry. Always looking for an extra rep here and there.

 

[Uncle Rico]

Sat 9/5/15

Seated Military Press - slowly making gains
105 x 12
115 x 9
125 x 6
130 x 3
115 x 8

 

[Deleted member 53472]

Sat 9/5/15

Seated Military Press - slowly making gains
105 x 12
115 x 9
125 x 6
130 x 3
115 x 8

I switched to standing mil press on recommendations of others... much more difficult and start with lower weight, but good for strength, testosterone boost, and mass

takes a toll on lower back, so make sure to do "dead hangs" on the pullup bar to stretch between sets

 

[Uncle Rico]

For me it's the opposite, I find the seated version more strict and I when I started I had to use considerably less weight. I'm finally getting enough work in to see some results. I used to do them standing but found my back would curve, and the low point was when I tried to force up a last rep and felt a pop in my lower back. If you're doing them standing, remember to keep your back straight and don't push too hard for that last rep. Save it for the next set.

 

[Uncle Rico]

Sat 9/12/15
Seated Military Press
105 x 10
115 x 7
105 x 8
95 x 12
95 x 12

Chins
BW x 13
BW x 12

Leg Extensions
75 x 15
90 x 12
120 x 15
135 x 13

 

[Uncle Rico]

Guess who's back. Still at it, missed logging my workouts here. Made some slight gains the past year, and in a good position to make further gains I hope. Working a lot with dumbells as well as barbell on should press, mainly seated.

9/26/16

Seated Military Press
95 x 15
115 x 8
125 x 6
135 x 3

Front Squats(going about as deep as I can)
75 x 12
95 x 12
115 x 8
135 x 4
115 x 6

 

[Uncle Rico]

Fri 9/30/16

Bench Press(hadn't benched much past year or so)
135 x 15
165 x 12
185 x 8
205 x 5


Seated Dumbell Press
45 x 15
55 x 12
65 x 6
55 x 9

 

[Rico]

Nice to see you back at it dude.

 

[Uncle Rico]

Thanks good to be back a little stronger.

 

[Uncle Rico]

Thurs 10/6/16
Seated Dumbell Press
50 x 13
50 x 12
60 x 9
60 x 8
50 x 12

Dumbell Front Squats (gym only has 1 squat rack and there's a guy using it to do leg raises)
30# x 15
40# x 15
60# x 6 (feeling heavy)
50# x 10

 

[Uncle Rico]

Sat 10/8/16

Seated Dumbell Press
50# x 15
60# x 9
65# x 7(gonna try 70 next time)
60 x 10

Front Squats with Dumbells
35# x 12
45# x 10
55# x 10
60# x 8

Chins
BW x 12

 

[Uncle Rico]

Sun 10/9/16 - I'm not too concerned with my weak legs right now. All I care about is the progress I'm going to make the next 12 months. I used to do back squats with a lot more weight but fact is when the weight got heavier I was only going down to slightly above parallell. Not nearly enough. I started having sciatic pain and stopped training. Core is stronger now and no more sciatic pain.

Seated Leg Press - don't do these much but going to do them more. Make your legs burn.
110 x 15
130 x 14
150 x 12
170 x 12

Dumbell Curls
20# x 15
25 x 15
30 x 12
35 x 8
Drop down set 35 x 6 / 25 x 7

Dumbell Tricep Extensions
20 x 15
25 x 12
25 x 11
25 x 9

Push-Ups
40

Leg Raises at Bosu station
25
25

 

[Uncle Rico]

Tues 10/11/16
Seated Dumbell Press
50 x 15
55 x 12
60 x 10
65 x 6

Front Squats w/ Dumbells
35 x 15
45 x 12
55 x 10
65 x 5

Leg Raises at Bosu station
25
25

 

[Uncle Rico]

Weds 10/12/13

Bench
135 x 15
155 x 15
175 x 12
195 x 7
205 x 5

Front Squats - barbell (dropping as low as I can)
45 x 15
65 x 15
85 x 10
105 x 8
125 x 5

Chins
BW x 8
BW x 8

Dips
BW x 12
BW x 12

 

[Uncle Rico]

Chest is sore as fuck today

 

[Uncle Rico]

Was at the gym today working arms, but started doing some light front squats just to warm up and stretch the lower body a little. Then started doing some back squats and I'll tell you after not doing them for a while I felt a great deal of strain in my lower back. I did pop something in my lower back a few years ago and now anything involving it is pretty much fucked. The front squats keep me perfectly upright and my lower back feels stronger so that's how I'm going from now on!

 

[Uncle Rico]

Sat 10/15/16
Seated Dumbell Presses
50 x 15
60 x 9
70 x 4 PR
65 x 7
55 x 13

Seated Leg Press
110 x 15
130 x 15
150 x 12
170 x 12
210 x 8
230 x 6

Chins
BW x 10
BW x 12

Leg Raises
25
25 + 5lbs x 2

 

[Uncle Rico]

Did Front Squats today, dropped down low and it's starting to feel better and more natural. At the end, did 135 x 2. Definitely going to devote a lot of time to these and eat like a hog. Also did Standing Military Press and I realized my form sucked as they got heavier. Around 125lbs I caught myself leaning back to get the weight up and that's absolutely the worst thing you can do. Makes it easier to get the weight up because it's because more of an incline press. So back to the drawing board. Going to keep the weight lower, 105 to 115 and keep the back straight! Frustrating.

 

[Uncle Rico]

Have a cold the past few days. You never realize how much you enjoy working out until you can't.