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

[MattSxvx]

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.

[MattSxvx]

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.

[MattSxvx]

2.5 mile run with some hills in 20 minutes flat out in the hot humid night.

I was dripping buckets after this one. I was really dizzy when I got done so I was def dehydrated all day today.

[MattSxvx]

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.

[MattSxvx]

That was a new PR for BB deadlift for me. My last was 365 back when I was around 225-230 pounds. I am sitting right around 200 right now. I am happy with that!

[MattSxvx]

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

[MattSxvx]

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

[MattSxvx]

Almost three years old. Skull and crossed carrots.

[MattSxvx]

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.

[MattSxvx]

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

[Mini Forklift Ⓥ]

Damn, that is one badass tat Matt.

Makes my gekko and pint of Guinness look a little lame haha. Great training anyway ~ where do you do your tyre flips, in the gym or outside?

[MattSxvx]

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.

[MattSxvx]

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.

[MattSxvx]

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

[MattSxvx]

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.