Training Background: ht 5'7"

wt - 155lbs
High school wrestler which equated to a lot of cardio and calisthenics.

College, was training to be a Marine Officer so a lot of running. I first started lifting here, but wasn't very knowledgable. I just did a bro split, Chest Tris, back bis, legs shoulders. I didn't know what squat and deadlift were. On my leg days I just did leg press and hamstring curl machines.

wt - 180
Marines - Alot of running and pull ups. God I hate running. I lifted a little on and off but only did things like bench and lat pull down. Still didn't know what a back squat or deadlift was.
I was in my peak as far as cardio goes. I was always a terrible runner, buy still managed a 19 min 3 mile run and 20 pull ups.

wt - 188
Life after - I finally discovered the compound movements. Mostly through videos from Mark Rippetoe. Read a book by Eric Cressey and some articles by Jim Wendler. I ram starting strength and transitioned to 531. I also did a lot of crossfit workouts as I was introduced to that style of training while I was in the Marines.

Starting 1RM:

Bench - 225
Squat - 245
Dead Lift - 255
OHP - 135

What I learned was that I really hate running. And most cardio in general. I liked bench and ohp. I really suck at squats. I'm ok at deadlift, but kind of suck at that too.

Current - wt - 215
I've been lifting regularly about 3 to 4 times a week for the past 2 yrs now. I feel like I'm approaching the beginnings of competence as far as my bench and press go. I've decided to focus on those. I still do squat and deads but just to keep balance. I did GZCL for about a year and half. Recently I transitioned to a bench focused program. I forgot the guy's name but he benches 410lbs at a body weight of 154 lbs. I don't follow it exactly because it's too intense for me but I use his day 1 as my heavy day template. Then I do my own medium bench day with a light day which is when I also do my OHP.

Current 1RM:
Bench - 330lbs
Squat - 355lbs
Dead - 405lbs
Press - 225 lbs

Goals:
Bench - 405lbs
Press - 315 lbs.

My goals I know are pretty far out. I'm thinking a timeline of maybe 3 yrs might be realistic. I'm just interested in what my natural limits are.

Current supplements are pretty standard. Just creatine and whey protein. I try to limit my caffeine to two or three times a week.

I plan to post my routine as I complete them and post my progress as I test about every 6 wks or so.

Nice #s and sick goals, will follow, gl

Thanks!

4.29.18
Almost all my training for squat and dead are without a belt as I rarely have an urge to go heavy with them.

Back Squat(always high bar)
1x10 95
1x8 135
1x5 185
5x6 225

Deadlift(always conventional)
1x10 135
1x5 225
1x3 275
1x3 315
1x1 315 After this rep I didn't feel 100% so cut the set short and moved on.

RDL
3x7 225

BB row
5x5 225

Lat pull down
4x8 130

Supine grip lat pull down
5x6 180

Bench tomorrow.

4.30.18
Heavy bench day today.

Bench
1x10 105
1x10 185
1x1 225
1x5 260
1x3 280
1x1 300
1x1 315
2x1 300
1x3 280
1x5 260

Close grip bench
3x6 235

Tricep pull downs
4x10

Face pulls
4x10

Everything felt pretty good and moved well. This is the 2nd week out of 4 at these weights before test again.

Not sure what I'll do tomorrow. Might rest or do some light back work and curls.

5.2.18

Incline Bench
1x10 135
4x6 225

Larsen Press
3x7 225

Red Slingshot bench
1x3 315
1x1 365
1x3 315

Pec Dec Fly
4x10

Front Delt Raises
2x10

T bar Row
4x8

5.5.18

OHP
1x10 95
1x5 135
1x5 155
4x3 185
1x6 185

Lateral Delt raises
3x10

Face Pulls
4x10

Tricep Extensions
4x10

db curls
3x10

5.6.18

Deadlift
1x5 135
1x5 225
2x3 275
3x3 315
3x2 345
1x1 355

RDL
3x7 225

BB Row
4x6 225

5.7.18

Bench
1x10 105
1x2 135
1x10 185
1x1 225
1x5 265
1x3 285
1x1 305
1x1 315
2x1 305
1x3 285
1x5 265

Close grip Bench
3x7 235

Normally I'd say you'd have to gain massive weight to press 315, but at 5'7" 215 you likely already got the majority of your weight-gain-gainz... making gaining more likely not worth it imo. Your press goal is a lot higher than the bench goal (depends a bit on if you are a short-arm-midget or just regular midget I guess), but I'll root for you either way!

You may be interested to check out bustoinhawaii's log (not sure on spelling, but you'll find it), he was a long time poster though I don't think he posts here anymore, similar height, lower bw most of the time, but a great presser imo and there may be some ideas for you there. gl.

Cool thanks for the recommendation I'll be sure to check it out. Yeah I'm not actively trying to gain weight or anything.
My arms I'd say are normal length. Yeah my press goal is pretty ambitious. I guess I'll see where I'm at by next year. If I can get to 255 I'd be pretty happy.

Yeah for whatever reason (no charts though I know they exist, just "feel") I'd equate bench 405 with press 255-275 for most lifters. But with 255+ press being by far more impressive than benching any # imo.

I guess I made it higher because I feel like it's relatively always been my best/easiest lift. Not sure why because I don't have short arms. Maybe I have good shoulder mobility.

5.9.18

Squat
1x8 95
1x5 135
1x3 185
1x3 225
1x3 245
1x3 275
1x2 315
1x2 335
2x3 275
1x4 275

Cable Row
4x10 pronated grip
4x10 supine grip

Face Pulls
5x10

Lat pull down
4x10

This.

DT is right, I was benching mid 400's without much effort, and my best press ever was 292.

315 is rare air, esp for a dude only weighing 215.

Good luck though, I'd love to see it!

I see. How long did it take you to go from 315 to 405?
What was your programming for bench?

I'm not gonna be any help there, I didn't ever program bench (or really bench at all, but on rare occasions).

I pressed or pushed pressed 1x per week, and that seemed to take my bench up right along with it.

Wow benching mid 400s without it even being a focus. Nice!
I don't have that luxury haha.

5.10.18

Larsen Press
1x10 95
1x5 135
1x5 185
1x6 225
4x6 245

Incline Bench
1x7 135
4x5 225
1x3 245

Dips
4x10

Tricep Extension
4x10

Supine grip cable front raise
4x10

5.13.18

Felt kind of lazy today, but still went so I could at least do something.

Press
1x5 95
1x3 95
1x4 135
1x3 155
1x3 175
1x3 185
1x2 195
5x2 200
1x3 185

Deadlift
1x8 135
2x3 225
6x3 275

Arnold press
4x10

5.15.18

Bench
1x10 105
1x2 135
1x10 185
1x2 225
1x5 265
1x3 285
1x1 305
1x1 315
2x1 305
1x3 285
1x5 265

CG Bench
3x7 245

DB row
3x6 105

My elbows are starting to get a little sore. Might be time for a deload week soon.

5.17.18

Squat
1x10 95
1x5 135
1x6 225
1x5 245
2x5 265
3x3 275

Hammer machine row
5x10

Lat pull down
5x10 pronated
5x10 supine

Machine row
4x10

Db curls
6x10

subbing for the > body weight ohp

Cool welcome!

I noticed I lost a couple of pounds the last few weeks. I've been weighing in between 211-213.

5.19.18

Larsen Press
1x5 135
1x2 185
1x2 225
3x7 245
1x5 255

Incline Bench
1x5 135
1x2 185
3x5 235

Incline DB press neutral grip. 15 degree incline
4x8

Dips BW
3x10

Pec Dec Fly
4x8

T Bar Row
3x10
4x8

Face Pulls
4x10

Tricep Extension
4x10

5.20.18

Deadlift
1x8 135
1x5 225
1x3 275
2x3 315
4x3 335

RDL
3x8 225

Grip strength feels pretty good. Didn't have to use hook grip until my sets at 335.

5.21.18

Today went well albeit not being a real training day. Wanted to test out my 1RM on the press.

Press
1x5 95
1x2 135
1x1 185
1x2 185
1x1 225
1x1 230 PR!
1x1 225
1x1 225
1x11 145

Here's the PR lift.
https://www.instagram.com/p/BjEIVxnjcPv/