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


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I like FST-7, I often finish off my last exercise of the workout using that method.

 

You have the DVD?

 

Nope I dont have it but I have been doing them for about 2 months now and have seen pretty great increases in strength and physique.

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Nope I dont have it but I have been doing them for about 2 months now and have seen pretty great increases in strength and physique.

I take people at face value, if you want to borrow it I'm happy to mail it out to you if you take good care of it.

 

Pretty sure you would get a lot from it Matt

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Wouldnt shipping be pretty expensive though?

 

ARMS

 

Standing DB Curls:

25sx16, 35sx12, 42.5sx10

 

Alt. DB Hammer Curls:

20sx16, 30sx12, 40sx12

 

BW Dips:

5.5, 9, 11.5, +25x5.5, +45x3 drop BWx6

 

Standing High Pulley Cable Curls: (per arm)

30x12, 45x12, 60x10, 75x5

 

Flat Bench DB Neutral Tri Press:

25sx16, 40sx16, 50sx13, 60sx5

 

Close Grip Chins:

5

 

EZ BB Curls: (FST-7)

50 lb bar x 7 sets of 15 reps, only 30 secs rest

 

Ran out of time and couldnt do tri/wrist curl FST-7's. I killed them today anyways.

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BB Incline Bench:

45x12, 135x12, 155x8, 175x6, 185x3, 135x12

 

Hammer Strength Incline Press:

180x8, 180x8, 180x8

 

BW Dips:

7, 10, 7.5, 7.5, 5

 

Smith Incline Press:

135x12, 185x3, 145x5 drop 125x2 drop 105x2 drop 85x12 drop 65x24

 

40 box jumps on 24" platform

 

Jump rope sprints

 

Man my chest was wore the hell out when I get to the smith press.

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Tire flips:

231x10, 231x9, 231x10, 420x10, 420x13

 

Russian Twists:

30 lb db x 40 reps

 

DB Side Bends:

40 lb db x 40

 

Lots of jump rope sprints

 

Box jumps:

24" box 8 sets of 10 jumps as fast as possible

 

Farmers Carry:

90 lbs x 90 seconds

 

I am not sure as to the weight of the logs for the farmers carry. Somewhere between 90-120 pounds.

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Goblet DB Squats:

40x25, 50x25, 70x25, 90x22, 115x14, 135x9

 

Romanian BB Deadlifts:

45x12, 135x12, 190x12, 240x11, 290x2, 135x25

 

BB Squats:

45x12, 135x12, 185x12, 225x12

 

Leg Press:

120x12, 300x12, 480x12, 660x8

 

Legs were so worn out after goblets.

 

Lots of jump rope at the end.

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Tire Flips:

231x14, 420x14, 420x16, 420x20

 

Pendalay BB Rows:

45x45, 95x12, 115x12, 135x10, 155x5

 

Wide Grip Lat Pulldowns:

50x15, 105x12, 135x12

 

Chin Grip Pulldowns:

105x15, 150x10, 195x4

 

One Arm DB Rows:

40x12, 55x12

 

So worn out after tire flips and pendalay rows I could barely move any weight.

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Had a pretty terrible workout today. I felt gross and as weak as a schoolgirl.

 

Standing BB OH Press with Strict Form:

45x12, 95x12, 120x7, 120x6, 95x10

 

Seated DB Shoulder Press:

30sx12, 45sx12, 52.5sx6, 45sx12

 

Front Plate Raise:

25x12, 45x8, 25x15

 

Bent Over Rear DB Lat Raises:

10sx15

 

Agitated something in the right side of my back during front plate raises so I called it a night. It was such a terrible workout I contemplated not posting it.

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Today was a doozy.

 

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

140x5, 190x5, 240x5, 290x1, 340x1, 380x1, 240x12, 190x15, 140x20

 

DB Curls:

20sx12, 30sx12, 42.5sx8

 

BW Dips:

6, had to stop, shoulder pain

 

Tricep V-bar Pushdowns:

45x15, 90x12, 135x10

 

Alt DB Hammer Curls:

20sx12, 30sx12, 40sx10

 

Lying Neutral Grip DB Tri Press:

30sx12, 50sx12, 60sx10

 

Standing One Arm Cable Curls:

30x12, 60x8, 75x5 per arm

 

Tire Flips:

420x12

 

 

Thats all folks. All I had time for today.

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Yesterdays workout:

 

I went for less volume and more weight today since I hadnt in a while.

 

Incline BB Bench Press:

55x5, 105x5, 135x5, 160x2, 175x1, 190x2 (some help), 185x1, 135x7 (1 sec pause on chest)

 

Flat DB Bench:

30sx12, 55sx5

 

Still cant do flat without shoulder pain. Dammit.

 

Incline DB Press:

50sx5, 70sx5, 75sx3

 

Smith Machine Incline BB Press:

135x5, 155x3, 175x3, 195x1, 215xfail, 145x12 drop 125x9 drop 105x12 drop 85x16 drop 65x40

 

Incline DB Fly:

20sx12, 40sx8, 50sx5, 40sx7, 25sx5 (5 sec hold at bottom)

 

Box Jumps and Jump Rope

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Todays workout was mostly core with some pullups thrown in since I havent been doing it lately and wanted to recover a little more.

 

Jump rope

 

Parallel Grip Pullups:

3 slow, 4, 5, 5

 

Close Grip Chin Ups:

6, +25 lbsx1.5, +10x3, 4 back to BW

 

Box jumps:

24 inch box, 3 sets of 15

 

Woodchoppers with rope on cable pulley:

30x40, 45x24, 60x20, 75x16, 90x16, 105x12

 

Hanging Knee Raise:

6, 5, 15, 15, 15

 

Had to remember how to do these right.

 

Farmers Carry:

90-120 lbs x 4 sets of 90 seconds each

 

Russian Twist:

50 reps with 20 lb DB

 

DB Side Bends:

40x40, 55x24, 65x20

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Legsssss

 

Goblet Squats:

30x30, 50x30, 70x12, 100x10, 135x6, 150x5

 

Heaviest DB in the gym! It is harder holding it in goblet position due to the length of the DB then actually squatting it.

 

Romanian BB Deadlift:

45x15, 140x5, 190x5, 240x4, 290x2, 310x2, 240x13, 140x30

 

New PR's at 310, 240, and 140

 

Barbell Freeweight Squats: (made sure to parallel today)

45x5, 140x5 190x5, 240x2, 290x1, 240x6, 240x8, 190x12, 140x20

 

Phew my legs were already whooped before these.

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Standing BB Shoulder Press: (strict)

45x10, 95x5, 115x3, 135x1, 150xFail, 115x8, 115x8, 95x12, 75x12

 

Tire Flips:

231x1, 420x6, 420x6, 420x6, 420x6, 420x10, 420x10, 420x10

 

Seated DB Shoulder Press:

25sx12, 40sx8, 55sx8

 

Front Plate Raise:

25x12, 45x8, 25x16

 

Bent Over Rear DB Delt Raise:

15sx12, 20sx12

 

DB Shrugs:

45sx10, 70sx8, 90sx6, 105sx6, 115sx4, 100sx8

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  • 4 weeks later...
  • 1 month later...

Still here. Haven't been as consistent over the last few months and eating has not been 100%, but I have still managed to get stronger. On the downside I have put back on about 3-5 pounds, and it is noticeable, atleast to me. In other news, I have recently gotten engaged, so that could be where some of the complacency has come from!

 

Quick little chest workout while at work yesterday:

 

Flat BB Bench Press: 135x12, 135x20,

 

Incline BB Bench Press: 135x12, 135x15, 135x12

 

I can feel this one today. High reps = high burn.

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2 days in a row! Back on track!

 

Yesterday:

 

BB Incline Bench Press:

45x6, 140x11, 140x13, 140x10, 140x9

 

Felt pretty weak today. I changed up this workout and did it as a circuit with about 1-2 minutes of rest between each excercise.

 

Neutral Grip Pullups:

5, 5, 6 x bw

 

Did some of these already at the house the day before and before the gym.

 

Close Grip Chin Ups:

 

5, 6

 

Same as above.

 

BB Squats:

45x12, 135x12, 190x12, 230x12, 230x12, 140x10 (ass to ground)

 

One Arm Chin Ups:

1, 1.5, 1.5, 1

 

 

 

 

Today:

 

Jump rope sprints for 4 minutes or so to warm up.

 

BB Deadlift:

140x5, 190x5, 230x5, 280x1, 330x1, 350x1, 280x5, 230x8, 190x12, 140x25

 

Not too bad. Could feel the soreness in my legs during the starting push from the squats the day before.

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Went on vacation to daytona/orlando the last 4 days. Did a whole bunch of stuff. Beach, zip lining, obstacle courses, 14 hours of disney in one day.

 

Hit the gym just before they closed tonight.

 

All I got to do before closing:

 

Jump Rope warmups

 

Incline BB Bench Press:

45x6, 140x6, 160x4, 180x4, 190x3

 

With 2 second pauses on chest:

140x7, 6, 5

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Jump rope

 

BB Deadlifts:

135x6, 185x6. 240x5, 290x3, 340x1, 290x5, 240x5, 190x5

 

Pretty light today.

 

Neutral Grip Pull-ups:

7

 

Close Grip Chin-ups:

7, 6, 5

 

Arms were so wasted already from deadlifts, and all of my callouses were ripped off today during deadlifts.

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