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


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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

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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.

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Feeling a lot better today. Took yesterday off. Did legs today to see how everything felt.

 

Jump rope warm up

 

BB Squats: (ass to ground)

45x12, 140x10, 190x5, 230x5, 270x1, 290x1, 230x5, 230x5, 230x5

 

BB Jump Squats:

140x8 x 3 sets

 

SS with

 

Hanging Knee Raises:

3 sets of 15

 

Lying Leg Curls:

75x12, 120x8, 150x6, 165x4

 

Leg Press:

460x10, 640x8, 820x4

 

Not happy with these.

 

Overall everything felt alright. No pain in my flank. A little in my right shoulder supporting the weight during squats.

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Back for round 2!

 

Incline BB Press:

135x8, 160x6, 180x5, 200x2

 

W/ long pauses on chest:

150x5, 150x5, 150x4, 150x4

 

SS with:

 

Rack Deadlifts:

95x12, 135x12, 225x8, 315x6, 405x2, 430x1, 405x1, 315x6, 315x6, 315x12

 

Doubled up on 405 and PR'd at 430.

Went into beast mode at the end.

 

Pec Dec:

120x12, 150x12, 180x10, 210x5

 

Stairmaster for 35 minutes (150 floors)

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Short workout while at work yesterday.

 

Flat BB Press:

135x5, 155x3, 185x1, 195x1, 215x1, 225x1

 

Havent done flat in ages due to my shoulder problems. Slight pain. No spotter so didnt push it too hard.

 

Incline BB Press:

135x5, 165x5, 185x4, 165x6, 165x6, 165x6, 135x13, 135x7

 

Giant set with:

 

Super wide Grip Pulldowns:

90x12, 130x12, 160x8

 

And

 

Cable Rope Rear Delt Rows:

40x12, 50x12, 60x12, 70x12

 

Arm circuit:

 

Bench dips:

30 reps x 4 sets

 

Preacher Curls:

25x12, 35x12, 45x12, 55x12

 

Wrist Curls:

55x20 x 2 sets

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Another workout at work today!

 

BB Squats:

45x12, 135x5, 135x12, 195x12, 225x5, 275x1, 295x1, 315x1, 225x5, 225x5, 245x5, 265x5

 

Weighted Chin Ups:

+5 lbs for 8 reps

+10 lbs for 5 reps

+10 lbs for 6 reps

 

Rack Deadlift:

135x12, 205x12, 315x12, 365x1, 415x1, 435x1, 315x12

 

Thats the most I have squatted in a while. Felt about parallel. Not sure because the gym at work doesnt have a mirror. PR for Rack Deadlift as well.

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Standing BB Shoulder Press:

45x8, 100x8, 125x8, 145x5, 155x1, 100x8

 

Seated DB Shoulder Press:

25sx12, 50sx8, 50sx8, 55sx8

 

Bent Over Rear Delt Rows:

10sx12, 10sx12, 10sx15

 

Upright BB Row:

45x12 w/ pause at top, 100x8, 100x10 drop 45x12 w/ pause at top

 

Then just some circuit stuff for achievement points on instagram since i didnt feel like doing cardio today.

 

BW Lunges x 20, BW Squats x 30, BW Jump Squats x 10, Crunches x 30, Jumping Jacks x 100, Plank x 60 secs, Push Ups x 20, DB Squats (25sx12, 50sx12, 75sx12), BB Sumo DL (140x8, 140x8, 230x5), DB Bench Press 45sx12, BB Deadlift 230x8

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Did tonights workout all as a giant set/circuit. Only enough time to walk to each area to complete the excercise as rest.

 

BB Squats:

45x12, 140x12, 200x20, 230x5, 230x6

 

DB Lunges:

25sx10, 40sx10, 50sx10

 

Bench Dips:

BWx20, +25x15, +45x10, +45x15, BWx35

 

Preacher Curls: (form focus)

50x12 x 3 sets

 

Palms Up BB Wrist Curl Over Bench:

60x13, 50x20, 50x20

 

Goblet Squat:

50 lb DBx12

 

Romanian BB DL:

135x12, 135x12

 

Pretty light today but with no rest it kept my HR up which is what I was aiming for today.

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Quick workout at work tonight. Everything was circuit format for the most part. Short rest periods.

 

Incline BB Chest Press:

115x8, 135x8, 155x8, 175x8, 155x8, 155x10, 155x8

 

Standing DB Calf Raise:

20sx20, 40sx20, 50sx20, 70sx20, 70sx20

 

DB Shrugs:

40sx20, 70sx20, 70sx20

 

Incline Bench Press Lockouts:

245x4, 245x5, 245x8, 245x8, 245x8

 

DB Wrist Curls:

10sx20, 20sx20, 20sx20

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Yah in a rack. I hadnt ever done them before. I just read that they were beneficial for upping your bench press amd getting you used to that weight/not being scared of it. Unfortunately at the fire stations gym I was working out at 245 was all the weight they had to use.

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I was doing lockouts for regular bench press in the rack for awhile. It was good for developing lockout strength, especially if I held it for a few extra seconds on my last rep. After doing them for a few months, not even every week but every other week, I started getting shooting pains through my elbows with anything past 400 lbs. and felt as though I was no longer developing strength, but just in a lot of pain. Great for locking out bigger weights, but just be mindful of that. Might be wise to only throw them in occasionally.

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Copy that. I will take your word for it,

 

Quick circuit style workout tonight. Been moving towards less weight, more reps, and little to no rest in an effort to lose some extra body fat. Everything completed in 55 minutes and I was drenched afterwards.

 

Neutral Grip Pull Ups:

7, 6, 5

 

Front BB Squats:

145x8, x8, x10, x8, x8

 

One Arm DB Row:

45x16 x 3 sets

 

Supine Bent Arm DB Pullover:

25x12 x 5 sets

 

BB Corner Row:

90x12 x 5 sets

 

Close Grip Lat Front Pulldown:

100x12 x 3 sets

 

Cable Rope Rear Delt Rows:

40x12 x 4 sets, 50x12 x 3 sets

 

Rack BB Deadlift: (more ROM than normal)

135x12, 135x12, 225x12, 225x12, 225x12

 

Wide Grip Lat Pulldowns:

100x12, 125x12, 125x11

 

Palms Up DB Wrist Curl Over Bench:

15sx20 x 3 sets

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Really quick circuit style workout tonight. Little to no rest between everything, thus much less weight than normal and a lot more intensity.

 

Preacher Curls:

65x12, 75x8, 75x7, 65x10, 65x10

 

Bench Dips:

BWx40, BWx50, +35x20, +35x20, +45x25, +45x30, +45x30

 

Lying Tricep Press:

60x12, 80x12, 100x12

 

Hammer Curls:

25sx12, 30sx12, 25sx12

 

Tricep Rope Pushdown:

50x12, 70x8, 50x12

 

Dumbell Curls:

20sx12, 20sx12, 30sx12

 

Concentration Curls:

15x20 x 3 sets

 

Palms Down DB Wrist Curls Over Bench:

10sx20, 10sx20, 5sx20, 5sx20

 

Palms Up BB Wrist Curls Over Bench:

65x12, 65x12, 45x20, 45x20

 

Started off really strong, and then could barely do any weight with tricep press and hammer curls. This whole no rest thing is kicking my ass. I have done hammer curls with 50's before and tonight I struggled with 30's! Phew.

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Incredible workout tonight. Somehow I felt extremely strong tonight, even with my recent caloric decrease.

 

BB Squats:

135x8, 185x8, 225x8, 275x2, 275x3, 275x6, 275x6, 275x6, 225x6, 135x12

 

Romanian Deadlifts:

55x12, 145x12, 195x12, 235x12, 285x8, 325x6, 345x4, 345x4, 235x8, 145x12

 

DB Lunges:

25sx10

 

had some right knee pain, so skipped out on these

 

BB Stepups:

95x10, 145x10, 185x10

 

Leg Press:

190x12, 370x12, 550x12, 730x8

 

Legs were dead so I called it a night.

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