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

[Mini Forklift Ⓥ]

Good workouts, concise and to the point.

Disneyland is awesome aye, easy to lose 14hrs !! I went to the Anaheim one a few years back, was fantastic. Hope you had a great weekend MF.

[MattSxvx]

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

[MattSxvx]

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

[Mini Forklift Ⓥ]

Great work on your chest man, 190 for a triple on incline bench is great going!

[MattSxvx]

BB Squat:
45x12, 140x5, 190x5, 230x5, 280x4, 230x8, 230x8, 140x20

Romanian BB Deadlifts: (raw,nothing)
45x12, 95x5, 135x5, 185x5, 230x5, 250x5, 270x5

Hadnt done these in a while. 270 was fairly easy. Much easier than I recall.

[MattSxvx]

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

[MattSxvx]

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

[MattSxvx]

4.5 mile bike ride to my girls work.

[MattSxvx]

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.

[MattSxvx]

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.

[MattSxvx]

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

[MattSxvx]

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

[Mini Forklift Ⓥ]

Good session mate, nice to see someone else doing deadlifts the way they are meant to be done !!

Have a good weekend, much planned or you gonna take it as it comes?

[MattSxvx]

Just gonna play it by ear. I am so undecided on what I want to do. I really want to lost body fat percentages, but ten seconds later I think I want to do strongman type stuff. It is so much more fun than doing a dumbell curl.

[Mini Forklift Ⓥ]

Haha, I hear you. I sometimes feel like I am one of the few people that finds training biceps quite boring.