Jump to content

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


Recommended Posts

  • Replies 433
  • Created
  • Last Reply

Top Posters In This Topic

Had a great day. Went for an hour long bike ride, just a leisurely pace throughout downtown. Tried to find an open field or stadium to do some stairs and sprints but all were locked up. Then I went to a gym up here with a free pass because my normal gym is closed on sundays.

 

620 jump ropes to warm up

 

Incline DB Press:

30sx12, 45sx12, 55sx12, 65sx8 (no spotter, would have gone for more)

 

DB Bent Over Rows:

20sx12, 35sx12, 55sx12, 65sx12, 80sx12 (killed these today, no rest pauses needed, huge strength increase from 6 days ago)

 

DB Cleans:

25sx12, 40sx12, 55sx4 (legs were beat from yesterday, uncomfortable feeling in my left shoulder)

 

Incline DB Flys:

20sx12, 30sx12, 40sx12, 50sx8 (no spotter....)

 

with 5 second holds at bottom: 20sx6, 20sx8

 

with 10 second holds at bottom: 20sx4

 

Overall a great workout. Lega were way too tender for the cleans. Didnt do my normal jump ropes at the end because I rode my bike earlier.

Link to comment
Share on other sites

Holy cow my chest is so sore today, along with my damn legs.

 

Decided to see how my elbow was doing and did slme bi/tri stuff. Suprisingly had no pain so kept at it.

 

Pretty much the same workout as my last day but added one rep each to the giant sets at the end.

 

3200 jump ropes

Link to comment
Share on other sites

Workout from yesterday:

 

Core/Abs

 

Bench Leg Raises:

3x10 at bw

 

30 sec hold with 20 lb db

 

10 lb dumbell in between feet

2x10

 

Weighted Chops:

20x20, 25x20, 30x16, 35x14

 

Side Bends:

25x20, 45x20, 45x20

 

45 in one hand, 25 in other, bend all the all the way til plate touches ground and back up

3x20 reps

 

Supine weighter torso twists:

45 lb plate x 4 sets of 10 reps

 

200 crunches in a row

 

3300 jump ropes

Link to comment
Share on other sites

Ouchhhhh my core and flanks are so sore. Oh well needed to train today. My nutrition has been bleh the last two days while trying to adjust to this night shift schedule in comparison to how good it has been the two weeks prior.

 

I had zero caffeine today which is abnormal for me, and no preworkout caffeine which is something I use pretty much all the time. Even without it I shattered some personal bests today on my deadlifts.

 

BB Deadlifts: (raw, no gloves, wraps, chalk, belts, suits, etc)

135x12, 225x12, 275x12, 315x7 (two short rest pauses)

 

Felt my sore core on every lift of these. Ripped my right hand open on the last set. Worth it.

 

Pullovers:

45 lb plate 2x15, 50 lb DB 1x8, 35 lb DB 1x10 with holds at bottom

 

DB Shoulder Press:

22.5sx12, 35sx12, 45sx12, 55sx8

 

Not happy with these. I ran out of steam after the first two excercises. My hand was not really letting my grip the db's correctly. Called it a night and didnt do chins or pulldowns.

Link to comment
Share on other sites

The wear and tear of this workout plan is catching up with me.

 

BB Squats: (had to do smith today because some "trainer" and his client were curling in the god damn squat rack) (no belts or anything)

135x12, 225x12, 275x12, 315x6 (serious pain in my left knee radiating up my quad so I quit these for the day)

 

DB Incline Press:

25sx12, 35sx12, 50sx12, 70sx12 (one rest pause, barellllyyy got this)

 

BB Bent Over Rows: (close feet)

45x15, 65x12, 85x12, 105x12, 125x12, 165x6 drop 145x4 drop 125x4 drop 105x4 drop 85x6 drop 65x8 drop 45x10 (huge drop set)

 

DB Shrugs:

40sx12, 65sx12, 90sx12, 105sx12 (one rp), 110sx8

 

Incline DB Flys:

20sx12, 30sx12, 40sx12

 

20sx10 with 2-3 sec hold at bottom

 

20sx4 with 10 sec hold at bottom x 2 sets

 

3500 jump ropes

 

I am kind of looking forward to going back to a split routine next week because I am starting to get pains in my joints.

Link to comment
Share on other sites

http://img.photobucket.com/albums/v89/timeimperfectxxx/c1be7e57.jpg

 

Havent even worked out my legs at all in over two days. I was actually working out my arms today during this.

 

Did those giant arm sets again today:

 

Skullcrushers, Standing Curls, Wrist Curls (all with EZ bar)

 

30 lb x 27 reps each with no rest on all sets

 

40 lb x 20 reps each

 

50 lb x 15 reps

 

60 lb x 10 reps

 

Standing Two Arms Cable Curls:

20sx12, 30sx12, 40sx12, 50sx8, 60sx6

 

Tri Pushdown Machine:

40x20, 85x12, 100x12, 130x8

 

Only had 40 minutes to workout today so I made the most of it. That last set of tri pushdowns pretty much had no rest inbetween due to running out of time.

Link to comment
Share on other sites

Did a 15 minute ab workout before work last night.

 

Today I switched back over to a split routine! Excited for this as my joints were injured and angry at me these last two weeks. This whole week is going to be a "light week" in order to let my body recover after 10 weeks of intense full body strength training. Today was LEGS DAY! My personal favorite. I really find it hard to not go all out when I am working out. I found myself consciously having to remind myself that this is a recovery week. After two weeks FST-7 will be added in as well.

 

Barbell Squats:

45x12, 135x12, 185x12, 225x12

 

Walking Dumbell Lunges:

25sx12, 35sx12, 45sx12

 

Leg Extensions:

55x15, 85x15, 115x15, 145x15

 

Standing Leg Curl Machine: (no lying one in gym)

35x12, 65x12, 100x12 (whole stack haha, too easy)

 

Romanian Deadlifts: (thick bar tonight, also bent as hell and hard to keep a grip on)

45x12, 135x12, 185x12, 225x4 (couldnt grip due to how bent the bar was, needed to back off anyways)

 

Standing Dumbell Calf Raises:

30sx15, 40sx12, 50sx12, 70sx12, 90sx12 (all really easy)

 

Seated Calf Raises:

315x12, 315x12, 315x12 (had to work in with another dude so kept it on this light ass weight)

 

3700 jump ropes

 

Really easy workout.

Link to comment
Share on other sites

Just a light and easy as pie shoulder workout today.

 

Db Shoulder Press:

25sx12, 35sx12, 45sx12

 

Plate Front Raises:

25x12, 25x12, 35x12

 

Bent Over Lateral Raises:

10sx15, 10sx15, 10sx15

 

Rear Pec Dec:

55x12, 70x12, 85x12

 

Db Shrugs:

40sx12, 60sx12, 80sx12

 

Standing Lateral Raises:

5sx15, 10sx15, 12.5sx15

Link to comment
Share on other sites

Still keeping it light on arms day, which is killing meeeee on the inside.

 

5 min warm up run

 

Roman Chair Leg Raises:

4 sets of 15 (last set was tough)

 

Alt DB Curls:

25sx12, 30sx12, 35sx12

 

Standing High Cable Curls: (each side/arm)

20x12, 40x12, 50x12

 

EZ BB Curls:

30x15, 50x15, 60x15 (little hard)

 

Decline Close Grip Bench:

45x15, 95x12, 115x12, 135x12 (got tough on last rep)

 

Cable Tri Pulldown: (rope)

40x12, 60x12, 80x10 focused on good form

 

BW dips:

6, 5, 7, 6 its crazy how little I can do after rather than before other arm excercises

 

Bench Dips:

2 sets of 12

 

17 minutes HIIT:

Sprint at 6, 7, 8, 9, 10, 11, 12 mph (treadmill max) for one minute then back down to walking at 2.5 for 30 secs to a minute and a half on the faster ones.

 

7-8 minutes steady state boxer jog at 4.5 mph

Link to comment
Share on other sites

As you can tell from my change in thread name it is time to get serious about cutting now. I want 8% bf! Nutrition, Training, and Sleep will all be on point and priority number one til I get where I want to be. I have been hovering between 202-205 the last two-three weeks now.

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...