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

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#331 Postby MattSxvx » Wed Oct 03, 2012 6:15 am

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.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#332 Postby MattSxvx » Thu Oct 04, 2012 1:17 am

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)

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#333 Postby MattSxvx » Sun Oct 07, 2012 5:35 pm

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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Mini Forklift Ⓥ
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Re: New Log (mattsxvx) Gets Ripped YUH

#334 Postby Mini Forklift Ⓥ » Sun Oct 07, 2012 5:42 pm

Good to see you are feeling better again, nice quick workout yesterday.

Good weekend?
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MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#335 Postby MattSxvx » Sun Oct 07, 2012 8:08 pm

Yah its been decent. Took two days off for recovery. Working all weekend but it hasnt been too bad.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#336 Postby MattSxvx » Mon Oct 08, 2012 2:38 am

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.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#337 Postby MattSxvx » Wed Oct 10, 2012 1:05 am

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

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#338 Postby MattSxvx » Wed Oct 10, 2012 10:27 pm

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.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#339 Postby MattSxvx » Thu Oct 11, 2012 11:52 pm

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

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#340 Postby MattSxvx » Fri Oct 12, 2012 5:43 am

+101 pushups

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vegan_rossco
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Re: New Log (mattsxvx) Gets Ripped YUH

#341 Postby vegan_rossco » Fri Oct 12, 2012 12:36 pm

yo! just wondering, is the weight in lbs or Kgs?
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Re: New Log (mattsxvx) Gets Ripped YUH

#342 Postby Mini Forklift Ⓥ » Fri Oct 12, 2012 3:34 pm

vegan_rossco wrote:yo! just wondering, is the weight in lbs or Kgs?

Pretty sure Matt writes in pounds, good stuff either way though 8)

All of our weights are in kg's (I'm in New Zealand) so I have to convert them all to pounds when I type my log up haha.
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TallCanz
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Re: New Log (mattsxvx) Gets Ripped YUH

#343 Postby TallCanz » Fri Oct 12, 2012 9:14 pm

Are you doing the incline lockouts in a power rack? I realize that's probably a stupid question, but I just wasn't sure what you meant by that. Are they pretty beneficial or was this just something you hadn't done in awhile?

MattSxvx
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Posts: 585
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Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#344 Postby MattSxvx » Fri Oct 12, 2012 9:50 pm

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.

MattSxvx
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Posts: 585
Joined: Tue May 10, 2011 10:07 pm
Location: West Florida, USA

Re: New Log (mattsxvx) Gets Ripped YUH

#345 Postby MattSxvx » Fri Oct 12, 2012 9:50 pm

In pounds! I dont think i will ever be THAT strong!


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