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

[MattSxvx]

Put the shoulders to work today.

Jump rope warm up

Stretches

Seated DB Overhead Press:
30sx12, 50sx12, 70sx5, 60sx8

Front Plate Raises:
25x12, 45x9, 45x9

Bent Over Rear Lateral DB Raises:
10sx15, 15sx15, 20sx15

DB Shrugs:
40sx12, 60sx12, 80sx12, 115sx4, 100sx12

DB Lateral Raises: (FST-7)
15sx15 x 4 sets, then 12.5sx15 for last three sets (+2.5 lbs on 4 sets)

[MattSxvx]

I can barely walk right now from that leg workout. In a good way though. That last drop set of swuats is the culprit, i am sure of it. Going to head in for arms in a little bit.

[MattSxvx]

Stretches

Couldnt jump rope due to the fact that I can barely walk/get up off a chair/sit down.

Standing Alt. DB Curls:
25sx12, 30sx12, 40sx12

Hammer Alt. DB Curls:
25sx12, 30sx12, 40sx11

BW Dips:
BWx8, +25x6, +45x5 (could only get half reps on this tonight), BWx9

Standing High Pulley Cable Curls: (per arm)
30x12, 45x12, 75x4 (so tough, was hoping for one more)

Flat Neutral Gri DB Tri Press:
25sx12, 35sx12, 50sx12

Time to up the weight now. Two workouts in a row with 50sx12.

Chin Grip Pulldowns:
60x15, 90x15, 120x15, 4 actual BW chin ups followed immediately by the pulldowns of 150x8

Threw these in since it had been awhile.

Tricep Rope Pushdowns: (FST-7)
7 sets of 50 lbs x 15 reps

Finally got all 7 sets at 50 lbs.

Standing EZ BB Curls: (FST-7)
3 sets of 50 lbs x 15 reps, had to lower to 40 lbs x 15 reps for last 4 sets

Wish they had a 45 lb EZ bar. Using a straight bar hurts my wrists. Ten pounds is such a huge jump for this.

Didnt do wrist curls since my wrists were sore. I think throwing i those chins made me really worn out before I got to my Bicep FST-7 sets but I may keep them in there.

[MattSxvx]

Crazy work schedule and hanging with this girl has gotten me off track on sleeping and my dietary habits. Although I think I am getting stronger still.

Chest day.

Warm up

Stretch

Incline BB Freeweight Press:
45x15, 135x12, 155x8, 175x4 (last with a little spotter help)

Incline DB Press: (no spotter)
30sx12, 55sx12, 70sx8 drop 40sx12

Smith Incline BB Press:
135x12, 185x5, 205x3 (first rep all me, second a small amount of help at the top, third rep a lot more help)

BW Dips:
5, 5

Pec Dec Fly's: (FST-7)
4 sets of 110x15 reps, 3 sets of 95x15 reps

I think I am gaining muscle still.

[MattSxvx]

Did some back today.

Jump rope warm up

BB Bent Over Rows:
45x12, 135x12, 160x8, 180x6, 135x12

Neutral Grip Pullups:
4

I should have done these first. The rows wore me out.

Wide Grip Lat Pulldowns:
75x15, 120x12, 135x12, 150x6

One Arm DB Row:
30x12, 50x12, 70x12, 100x5 (+1)

Hammer Strength High Row:
90x12, 180x12, 230x6, 90x25

DB Pullovers: (FST-7)
4 sets of 45 lb db x 15 reps, last three down to 42.5 lb db x 15 reps (+2.5 lbs on first 4 sets)

[MattSxvx]

Legs today.

Jump rope warm up

Goblet Squats:
40 lb db x 12, 70 x 12

While waiting on a squat rack

Stretches

BB Freeweight Squats:
45x12, 135x12, 225x12, 280x6

Little knee pain hindered me.

DB Romanian Deadlifts: (one in each hand)
40sx12, 70sx12, 100sx8 (+2), 110sx2, 50sx12

Weighted Step Ups:
100 lb BB x 20

Knees were hurting more at this point.

Calf Raises:
135x15, 225x15

Bad pain in my left knee on these so stopped for the day. My legs cant take it anymore.
Jump Rope

[MattSxvx]

Couldnt sleep today so I went back for a second dose.

BB Raw Deadlifts: (no BS accessories or chalk)
135x12, 225x12, 315x2, 315x3

This was after the leg workout this AM and Romanians the day before so far from my best numbers.

Went on for some shoulders.

Seated DB Shoulder Press:
30sx12, 50sx12, 65sx8

Front Plate Raise:
25x12, 45x10, 45x10 (+1 on both)

Bent Over DB Rear Lat Row:
10sx15, 15sx15, 22.5sx15 (+2.5)

DB Shrugs:
45sx12, 75sx12, 100sx12, 105sx8, 100sx11

DB Side Lateral Raises: (FST-7)
7 sets of 15sx15 reps, 30 secs rest only

Yes! Upped these to staying at 15 lb db's the whole time now.

Not too shabby for no sleep and a second workout of the day. Set some highs.

[MattSxvx]

Arms today.

Jump rope warm up

Stretch

Standing Alt. DB Curls:
25sx16, 35sx12, 42.5sx8

Alt. Hammer Curls:
20sx16, 30sx12, 40sx10

BW Dips:
BWx10, +25 lb plate x 5, BWx12

High Pulley Cable Curls: (per arm)
45x12, 60x8, 75x3

Neutral Grip Flat Bench Tri DB Press:
25sx12, 50sx12, 40sx12

Chin Ups:
4, 4

EZ BB Curls: (FST-7)
3 sets of 50 lbs x 15 reps, last 4 at 40 lbs x 15 reps

Tricep Rope Pushdowns: (FST-7)
7 sets of 55 lbs x 15 reps (+5 lbs)

Whoa! Dont know where that came from.

Wrist Curls:
40 lb BB x 15 reps

My wrist was hurting during these so i stopped.

Jump ropes

[Mini Forklift Ⓥ]

Great deadlifting Matt, always hard after leg day. Good stuff !!

[Derek]

Looking solid there man, glad to see you're staying on it!

[MattSxvx]

Trying to stay on it. Lots of beans and tofu. The broke mans palate. Havent really been keeping up on the cardio at all but my weight is staying right around 198-200 right now.

[Mini Forklift Ⓥ]

200, wow. Solid weight there buddy.

[MattSxvx]

Chest day again.

Incline BB Bench Press:
45x15, 135x12, 155x6, 175x4, 135x9

Incline DB Bench Press:
30sx12, 50sx12, 70sx8

Dips:
BWx9, x7

Smith Incline Press:
135x13, 185x3 drop 165x5 drop 145x3 drop 125x5 drop 105x8 drop 85x15 drop 65x30

Didnt have time to do pec dec fst-7 today since the gym was closing up. Atleast I got in that dropset.

[MattSxvx]

Wide Grip Pull-ups:
2, 1, 2

Neutral Grip Pull-ups:
4, 4, 4

Chin Ups:
5, 5, 3.5

Pendlay Rows:
45x15, 95x12, 135x12, 140x12, 155x4

One Arm DB Row:
40sx12, 60sx12, 80sx8, 100sx5, 110sx3

Russian Twists with 22.5 lb DB:
40, 40, 40

DB Side Bends: (per each side)
25x12, 45x12, 60x12, 80x12

Wide Grip Lat Pulldowns:
105x12, 120x12, 150x6 drop 120x10 drop 105x6 drop 90x6 drop 75x12 drop 60x24 drop 45x32

[MattSxvx]

LEGS TODAY

Goblet Squats with DB:
35x20, 50x20, 70x12, 90x20, 115x12, 135x8

Phew. Went pretty heavy on these today. I love these because they don't hurt my knees. It was a little awkward holding the 135 lb DB like a goblet but got 8 deep reps on it. I feel like these are much tougher than BB squats with a similar weight. Requires a lot more core strength.

BB Freeweight Squats:
45x15, 135x12, 225x12

My quads were whooped from the goblets and began to get pain in my knees so cut these short today.

Romanian BB Deadlifts: (no gloves, chalk, belts, braces, etc)
45x15, 140x12, 190x12, 240x12, 280x5, 135x20

That was it for the day. A very quick and intense workout. I felt good leaving after these. I hadnt done Romanian BB DL in months but I am significantly stronger in all aspects. Did not have to do any rest pauses and had no trouble with my grip.