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

[MattSxvx]

I rarely ever train triceps or biceps. I feel like it is a waste of a workout.

[Mini Forklift Ⓥ]

I don't think triceps are a waste as they're an important secondary muscle group that come into play with pretty much all forms of pressing. Having said that I would struggle to give them their own workout, but I do spend time training them as part of my assistance/ancillary training.

[MattSxvx]

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

[MattSxvx]

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

[MattSxvx]

Back for round two!

7.5 mins of jump rope

Got frustrated with this today. Got a new jump rope and have not gotten used to the grips or how light it is.

35 mins of stairmaster (145 floors climbed)

Getting back on my cardio regimen.

[MattSxvx]

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

[MattSxvx]

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.

[MattSxvx]

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!

[MattSxvx]

Had to wear a belt for the first time ever due to a pulled muscle in my back. Feels really weird.

[MattSxvx]

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.

[MattSxvx]

Pretty decent workout today:

Smith Shoulder Press:
45x12, 135x8, 155x9, 185x4, 155x9, 155x8, 135x12

BB Squats:
135x12, 135x12, 185x12

SS with:

Front Plate Raises:
25x12, 25x12, 45x8, 45x8

Legs were still really sore so kept it very light.

Upright BB Rows:
45x12, 70x13, 90x9, 90x9, 90x10

Romanian Deadlift:
90x12, 140x12, 190x12, 240x8, 290x5, 340x1

2 mins jump rope

30 mins stairmaster high intensity

[MattSxvx]

Weird shot. Usually look bigger!

[asparagus]

Nice, another strong dude and consistent trainer. I'll have to keep tabs on this log as well. Nice lifts!

[Mini Forklift Ⓥ]

Strong squatting there buddy, nice work all round!

[MattSxvx]

Well I did something last night at the gym because I am having so much pain in my right shoulder ai can barely raise my arm past shoulder height at the moment AND having serious pain in my right flank/abdomen just above pelvis crest. Really hoping this is not a hernia. Gonna stay off the weights for 2/3 days and see how it feels. Will have to get cardio in.