Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat

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MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#31 Postby MattSxvx » Mon Jan 02, 2012 8:31 am

Took the day off yesterday as well because i drove 7 hours home to daytona, just got off a NYE shift with no sleep, and the gym was closed. Just woke up. About to go hit it hard.

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#32 Postby MattSxvx » Mon Jan 02, 2012 12:04 pm

Had a good yet terrible workout today at the gym. My legs felt alright but after i had finished that and went to my chest felt really weak today.

BB Squats:
135x12, 225x10, 315x5, 405x3, 335x5, 355x5

Bench Press:
135x10 (really slow and controlled), 185x3

Switched to some dumbells cause someone stole my bench:
45'sx12, 60'sx5, 60'sx5

Just felt like bleh

BB Bent Over Rows (reverse grip, wide feet)
45x15, 135x5, 155x5, 175x5, 175x5

Plate shrugs:
45'sx15 x 5 sets

Incline DB Flys:
25'sx10, 30'sx8, 35'sx5, 35'sx5, 40'sx5 (barely on the last one)

I attribute most of my frustration to lack of sleep the last two-three days and not having any preworkout or caffeine at all today.

Ran home from the gym

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#33 Postby MattSxvx » Tue Jan 03, 2012 1:06 pm

Did a bi/tri workout today. Took forever because of all the new years resolutions people. It is nice to be back at golds gym though.

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#34 Postby MattSxvx » Wed Jan 04, 2012 2:59 pm

Today i did some fast twitch leg and balance workouts. Pretty much just focused on explosive jumps, broad jumps, and then one legged variations of them as well. I was happy with being able to jump onto some boxes higher than hip level/almost belly button level. Then i just decided to just do some dead lifts to finish it out since i had about twenty minutes to spare:

BB Deadlifts (raw, no chalk, wraps, gloves, belts, braces, etc)
135x12, 225x5, 315x1, 335x1, 315x1, 275x5

I attempted 355 but couldnt get it up today. I felt like i probably could have gotten a lot more weight if i hadnt done those 30 minutes of jump training. Also forgot my preworkout again today.

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#35 Postby MattSxvx » Wed Jan 04, 2012 5:16 pm

Just went and played some light basketball

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#36 Postby MattSxvx » Thu Jan 05, 2012 7:46 pm

Had an eh workout today:

Incline Overhead Plate Pullovers:
45x10x5

Pulldowns (chin up grip):
85x20, 140x10, 180x3, 160x5, 180x3

One Arm (each side, last set had other arm on forearm)
40x10, 70x8, 100x6

Wide Grip Pull Downs:
70x15, 100x10, 140x4, 120x6

Seated DB Shoulder Press:
25'sx12, 35'sx10, 45'sx8, 50'sx3

DB Fly's:
20'sx12, 30'sx8, 40'sx5, 25'sx10, 45'sx5

Just felt blehhh throughout the workout. Not happy about my shoulder press numbers, but very happy about the chest fly.

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#37 Postby MattSxvx » Fri Jan 06, 2012 1:34 pm

Did a bi/tri circuit today with no rest inbetween. Then did a few squat sets.

BB Squats:
135x12, 225x5, 315x5, 405x5 (pulled a muscle in my back doing this set), 315x10

Lowered the weight back down to 315 and got ten on the last set. Probably going to focus on repping with that weight for a little bit, until my back feels better.

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#38 Postby MattSxvx » Sat Jan 07, 2012 12:28 pm

Had a pretty killer workout today. The injury from yesterday didnt really seem to bother me.

Romanian Dead Lifts: (raw, no gloves, wraps, chalk, belts, etc)
135x10, 225x5, 275x3, 275x2, 235x5, 135x10 (right after last)

Not too happy about these. My grip was pretty terrible today. Weight kept wanting to come loose on the two heavier sets. Most likely because of the bi/tri/forearm workout i did yesterday.

DB Bent Over Rows: (weight in each hand, reps total)
25sx20, 45sx10, 55sx10, 65sx10, 70sx8, 30sx20 (right after last)

Incline DB Bench Press:
30sx15, 45sx12, 60sx6, 65sx5, 70sx5

Glad i got up to 70's on these. I have always had a fear of dumbells, but I am starting to like them now. I def feel it more after a workout and see better results.

Supersetted these two:

SS DB Sumo DL into Clean with one arm OH Push Press:
30x6, 45x5, 55x5, 65x4, 75x3 (no press, just clean)

SS Bench Jumps with Plate:
45x10, 45x10, 45x10, 45x10, 45x10

45 lb plate held over abdomen with arms crossed. Bench height is the bench press height.

Felt like a warrior today, other that no grip strength on my Romanians.

xChrisZx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#39 Postby xChrisZx » Sat Jan 07, 2012 2:03 pm

MattSxvx wrote:Glad i got up to 70's on these. I have always had a fear of dumbells, but I am starting to like them now. I def feel it more after a workout and see better results.


Dumbbell chest workouts are one of my favorites.

Keep up the good work dude!

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HorseSense
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#40 Postby HorseSense » Sat Jan 07, 2012 9:51 pm

Be careful with low rep squats. I don't know about others but I've had nothing but problems with them since I went to a certain weight and I won't go below 10 reps on them now. You may be fine with it, we're all different. Just sayin though.
High carb, low fat, whole foods. Any questions?

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#41 Postby MattSxvx » Mon Jan 09, 2012 9:58 pm

Took the last two days off from the gym to recooperate a little bit. Diet was not that great the last two days either. Oh well back on it tomorrow morning.

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#42 Postby MattSxvx » Tue Jan 10, 2012 12:23 pm

Fasted before this workout for about 13 hours. Ate right after. Back on track on my nutrition. Had a rough shift at work. Bad calls/not much sleep. Got off this morning and went to the gym. Def had to take 2 scoops of my vega sport preworkout.

BB Bent Over Rows: (feet shoulder width, inverted grip)
135x6, 155x5, 175x5, 195x4, 175x5 drop 155x5 drop 135x5

BB Squats: (knees were hurting a little today before/during but felt fine after)
135x12, 225x10, 315x8, 315x8, 315x8 drop 225x10 drop 135x12

DB Flat Bench: (weight in each hand)
35x15, 50x8, 60x6, 70x1 (felt something in shoulder so lowered back for the day), 60x6, 50x12 drop 40x8 drop 35x8 drop 30x8

Plate Shrugs:
5 sets of 45s in each hand x 15 reps (pain in shoulder)

Incline DB Fly's: (weight in each hand)
20x14, 30x10, 40x7, 45x6, 50x6

Felt like a beast on that last set of dumbell flys. Did about 10 minutes of HIIT after.

xChrisZx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#43 Postby xChrisZx » Tue Jan 10, 2012 2:46 pm

MattSxvx wrote:Felt like a beast on that last set of dumbell flys.


as you should!

MattSxvx
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Re: New Log (mattsxvx) IF + Treesize's 5x5

#44 Postby MattSxvx » Tue Jan 10, 2012 8:57 pm

Food for the day:

Calories: 2910
Fats: 40g
Sat. Fat: 2.4g
Carbs: 401g
Fiber: 67.2g
Sugars: 219g
Protein: 245g

Maybe posting this here will help me keep my diet in check. A little high on the protein today because I had a fair amount of those vegan scallops.

12 dates, 4 bananas, 2 servings of oatmeal, 1 serving of almond butter, 2 servings of dried apples, 4 cups of blueberries, and some vega sport were my carbs. Didnt really get any veggies in today because I hadnt gone shopping and had none at the house.

Anyone think this is too much fruit? There is so much contrasting information on whether to have a fruit inclusive diet or exclusive diet while trying to lower body fat that it is maddening.

xChrisZx
Manatee
Posts: 395
Age: 33
Joined: Fri Sep 16, 2005 11:43 am

Re: New Log (mattsxvx) IF + Treesize's 5x5

#45 Postby xChrisZx » Tue Jan 10, 2012 9:26 pm

MattSxvx wrote:Food for the day:

Calories: 2910
Fats: 40g
Sat. Fat: 2.4g
Carbs: 401g
Fiber: 67.2g
Sugars: 219g
Protein: 245g

Maybe posting this here will help me keep my diet in check. A little high on the protein today because I had a fair amount of those vegan scallops.

12 dates, 4 bananas, 2 servings of oatmeal, 1 serving of almond butter, 2 servings of dried apples, 4 cups of blueberries, and some vega sport were my carbs. Didnt really get any veggies in today because I hadnt gone shopping and had none at the house.

Anyone think this is too much fruit? There is so much contrasting information on whether to have a fruit inclusive diet or exclusive diet while trying to lower body fat that it is maddening.


Damn that's a lot of dates!

I am currently cutting/trying to lower my body fat and have zero fruits in my diet right now. I don't have any backing research at all. It's just what my current plan calls for (http://www.bodybuilding.com/fun/kris-ge ... ainer.html)


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