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


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Hit an arm workout a few days ago.

 

 

Here is todays workout though:

 

Jump rope

 

Incline BB Press:

140x5, 160x5, 180x5, 190x3

 

With 3 second pauses on chest:

135x6 x 4 sets

 

Machine Pec Dec:

90x12, 135x9, 180x6, 210x5, 240x3, 255x3

 

I hadnt done these in about three or four months and my strength on these has exploded since then. I think my max with poor form was 180x6, and I nailed 255x3 with near perfect form tonight. On the same machine I last did them on as well.

 

Jump rope intervals

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My chest is insanely sore at the moment. Having trouble moving my arms!

 

Went and did a back workout anyways with a friend. It was pretty fast paced, much shorter intervals than I am used to.

 

Jump Rope Warm Up

 

Parallel Grip Pull Ups:

6, 4

 

meh, weak on these today

 

Close Grip Chin Ups:

4, 5

 

see above

 

Bent Over BB Rows:

45x12. 100x12, 140x10, 160x8, 110x12, 100x15

 

One Arm Dumbell Row:

50x10, 70x8, 90x6, 105x3

 

Bent Arm Dumbell Pullovers:

25x12, 40x10, 50x10, 60x8, 70x6

 

Jump Rope for about 25 mins

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Had a quick shoulder workout today:

 

Seated Barbell Shoulder Press: (all reps with rest on upper chest)

45x8, 65x5, 85x5, 105x5, 125x4, 125x4, 105x8, 85x12

 

Front Plate Raise:

25x12, 35x8, 45x8

 

Bent Over Rear Lateral Raises:

15sx12, 10sx12, 10sx12

 

Dumbell Shrugs:

40sx12, 60sx12, 80sx12, 90sx8

 

super set with

 

Upright Barbell Rows: (not smith)

45x12, 65x12, 85x6, 45x20

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Few Days Ago:

 

I was at work and had enough time to do a few sets of DB curls:

20'sx16, 25'sx16, 30'sx16, 35'sx12

 

Today:

 

Got to the gym with 30 minutes before closing so I didn't get to do much.

 

Neutral Grip Pull-ups:

6, 7

 

Bent Over BB Rows:

45x12, 85x12, 115x12, 140x12

 

Jump Rope for 10 minutes

 

Box jumps, 24 inch box:

12, 12, 12

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Well I have been out of commision the last two days with nausea, fever, and diarrhea. When I woke up today I was feeling pretty good so I took a chance and went to the gym. Somehow after having no appetite and eating roughly half the calories I normally do, plus being dehydrated from the fever and diarrhea, my scale was saying I was 4 pounds heavier than I was two weeks prior. Must be some fluke.

 

Romanian Deadlifts: (raw, no chalk, braces, gloves, straps, or belts)

45x12, 140x5, 230x5, 280x5, 320x3, 280x5, 230x8, 140x20

 

Managed a new best with 320x3 even after being sick as a dog the two days prior.

 

BB Squats: (no belt)

45x12, 140x12, 190x12, 230x5, 230x5

 

Phew. I was whooped from the romanians. Feeling nauseated at this point.

 

Leg Press:

190x12, 370x12, 550x8, 640x6

 

My legs were so weak by the time I got to these. Near the point of vomiting.

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Quick Bench workout while I had a break at work.

 

Incline BB Bench Press:

45x8, 135x5, 175x3, 215xfailed halfway up, 185x5, 195x2, 200x1, 135x20, 135x8 with three sec pause on chest on last set

 

I think I could have gotten 215 if i had a spot. Did not want to fail with no one around.

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Workout on 4 hours of sleep:

 

BB Deadlift: (raw, no belt, chalk, gloves, wraps, etc...)

140x5, 190x3, 240x3, 290x1, 340x1, 370x1, 290x6, 240x10

 

Felt really easy today. Probably could pull 400 now.

 

Rack Deadlift:

140x10, 230x5, 320x2

 

These felt really weird. It was my first time ever doing them. ROM was just below knees.

 

Farmers Carry:

135 lbs in each hand x 2 min walk, 2 sets

 

Agony

 

Jump Ropes

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Great workout tonight

 

Jump rope warm up

 

Goblet Squats with dumbell:

55x10, 75x10, 95x10, 120x10

 

While waiting for a rack to use...

 

Romanian BB Deadlifts: (raw, no bullshit, no chalk, no wraps, no belt, no gloves)

135x10, 225x5, 315x2, 275x4, 225x6, 135x16

 

BB Squats:

45x8, 135x5, 230x5, 230x5, 280x1

 

Farmers walk:

160 lbs x 2 mins

 

Leg Press:

280x10, 460x8, 640x6, 730x4

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Incline BB Chest Press:

45x8, 140x8, 160x5, 180x5

 

w/ 3 second pause on chest:

140x5, 140x5, 140x5, 140x5

 

supersetted with:

 

Rack Deadlifts: (raw, no gloves, no belt, no chalk, no straps...)

135x10, 225x8, 315x5, 405x2, 425x1, 315x5

 

Incline Dumbell Fly's:

30sx10, 40sx8

 

while waiting for the pec dec

 

Pec Dec:

135x10, 180x8, 210x5, 225x6

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Trying to get my diet back in check. Between working 50-60 hours a week and taking 4 classes this semester it has been so/so.

 

Jump Rope Warm Up

 

Goblet Squats with Dumbell:

55x12, 75x12

 

Barbell Squats: (all ass to ground and beltless)

45x8, 135x10, 185x5, 235x2, 240x5, 260x3, 210x8

 

Romanian BB Deadlifts: (raw, no belt, chalk, gloves, or straps)

45x6, 140x5, 230x5, 140x25, 230x8, 270x4

 

Had to switch my grip around due to pain and grip issues due to ripping a huge callous 3 days ago. So I didnt go as heavy. I should probably start switching groups to keep everyting even though.

 

Leg Press:

460x10, 640x8, 820x5

 

Jump Rope Intervals

 

Supersetted with:

 

Hanging Knee Raises:

4 sets of 15

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Smith BB Shoulder Press:

45x8, 95x8, 135x8, 155x8, 185x4, 135x8, 135x8, 135x8, 135x8

 

Superset with....

 

Rack Deadlifts: (raw, as usual)

135x10, 225x5, 315x2, 405x1, failed 3 times at 435, 315x10

 

Seated Front Plate Raise:

25x12, 25x12, 45x3, 25x12

 

Dumbell Shrugs:

55x12, 75x12, 95x12, 110x6

 

Upright BB Row:

45x12, 70x12, 90x8, 45x25

 

Bent Over Dumbell Rear Delt Raises:

12.5x12 x 3 sets

 

Stairmaster:

155 floors climbed in 35 mins

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Did bi's and tri's two days ago. Not important enough to post. Took yesterday off.

 

Today:

 

Incline BB Chest Press:

135x8, 155x5, 175x2, 200x2, 135x10

 

w/ 3 second holds on chest:

145x5, 145x5, 145x4

 

Incline Dumbell Fly's:

30'sx12

 

while waiting on the pec dec

 

Machine Pec Dec:

135x10, 180x8, 210x5, 180x6, 180x8

 

All I had time to do today since I had to head to work. Short rest periods. Pretty excited about the 200x2 on the incline press.

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http://img.photobucket.com/albums/v89/timeimperfectxxx/6BC858EB-78CA-4A4D-B300-DA7CE51235F2-4241-000003775FD50AF0.jpg

 

Warm up:

 

Neutral grip pullups:

5

 

Wide grip pull ups:

2

 

Barbell Squats:

135x12, 185x12, 185x12, 225x10

 

Ss with/

 

Wide grip lat pull downs:

100x12, 115x12, 125x12, 140x10, 150x8, 165x6, 175x4, 150x8

 

Later sets ss with/

 

Front BB Squats:

45x12, 65x12, 65x12, 85x12, 105x12, 125x10, 145x8, 165x6

 

First time doing these so I kept it light and focused in form.

 

High cable overhand rear delt pull:

25x12, 40x12, 50x12, 65x12, 75x12, 90x12, 100x12

 

First time on these as well. Kept it light and focused in pinching a penny in the shoulder blades.

 

Cardio later tonight!

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Circuit training tonight. No rest between excercises. 2-3 min between circuit groups.

 

Rack Deadlift:

135x10, 225x8, 315x6, 405x1, 315x6, 315x6

 

Pendalay BB Rows:

105x10 x 6 sets

 

Woodchoppers:

25x30, 45x30, 65x30, 75x30, 75x30, 75x30

 

Side DB Bends:

25 lb db x 30 reps x 6 sets

 

Seated Cable Row:

50x10, 75x10, 100x10, 100x10, 100x10, 100x10

 

DB Stepups:

2 40 lb dbs x 10 step ups x 6 sets

 

This was fun. Felt like my endurance is very high still.

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