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


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Well its not the fasting cause i can deal with that but the no sleep thing is what bothers me. We work 24 hour shifts and we rarely sleep which is not conducive to maintaining healthy hormone levels.

 

Ah, I gotcha. I get around 6 hours, tops, from working two different jobs so, to some extent, I understand. It's only recently occurred to me how much this could be affecting my routine/ability to put on muscle.

 

The fact that you still managed to crush it with such little rest is a testament to your dedication and consistency, though.

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Fasted around 15 hours. Actually ate a small bowl of oatmeal before my workout today because i was so hungry. Todays workout was pretty tough since my legs were still killing me from cycling class and the bi/tri workout yesterday. Ran to the gym and back as well which is roughly a mile each way.

 

Deadlift: (Raw, no straps, gloves, chalk, belts, etc)

135x12, 225x6, 275x5, 315x2, 315x1, 275x5

 

Pulldowns: (Chin-up grip)

80x12, 140x8, 180x5, 200x2, 180x4.5

 

Wide Grip Pulldowns: (good form, slow, no kipping or leaning)

80x12, 120x6, 120x6, 130x5, 140x5

 

Shoulder Press: (Machine, because everything else was taken today)

150x8, 200x5, 200x5, 200x5, 200x5 (the max i can put on it, it was still difficult though on the last two sets)

 

Plate Pullovers:

45x10, 45x10, 45x10, 45x10, 45x15

 

Not happy with my Deadlift performance. Much weaker that over the summer. My knww started to bother me on the heavier sets.

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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

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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.

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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.

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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.

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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.

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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.

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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.

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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-gethin-12-week-daily-trainer.html)

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