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


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Short workout at work tonight:

 

Feeling really tired and worn down right now. Only slept 2.5 hours yesterday and 5-6 today due to midterm week and work. Probably shouldnt have worked out at all because it was not great at all.

 

Incline BB Chest Press:

135x5, 185x4, 185x5, 205x1, 155x10, 155x8, 155x7, 135x14

 

Chin-Ups:

BW + 5 lbs x 5 reps x 2 sets

 

Incline DB Fly's:

20sx10, 35sx10

 

stopped due to shoulder pains

 

Palms Up DB Wrist Curls:

20sx20 x 5 sets

 

Palms Down DB Wrist Curls:

5sx30, 10sx20

 

ughhhhhhhh

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Killed it today.

 

BB Squats:

45x10, 135x10, 185x5, 225x5, 280x1, 300x1, 320x1, 340x1, 280x3, 280x2, 230x5, 140x12, 140x8 with 3 sec holds at bottom on last set

 

340 was right around parallel. May have been just above.

 

Romanian BB Deadlift: (no chalk, wraps, gloves, etc)

45x10, 140x12, 230x10, 320x4, 340x3, 360x1, 280x5, 280x5, 280x5, 280x5

 

BB Lunges:

45x10, 60x10, 80x10, 100x10

 

Felt super strong today and proud to call myself vegan.

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Time for another dumb arm and core workout.

 

Dumbell Bicep Curls:

30sx12, 40sx10, 45sx6

 

Box Jumps:

24 inch box x 10 reps x 4 sets, 30 inch box x 10 reps x 2 sets

 

Preacher Curl:

45x12, 45x12, 45x12, 70x8, 70x8, 70x4, 50x8, 50x8

 

Reverse Preacher Curl Negatives:

70x4, 50x8, 50x8

 

lowered as slow as possible

 

Dragon Flags:

4 sets of 10 reps

 

Bench Dips:

BW + 45 lbs x 40 reps, BW + 90 lbs x 30 reps, BW + 135 lbs x 25 reps, BW x 60 reps, BW x 40 reps

 

Woodchoppers:

45x30, 65x30, 85x24

 

Dumbell Side Bends:

40x40, 60x40

 

Hanging Knee Raises:

2 sets of 15

 

Palms Up Barbell Wrist Curl Over Bench:

50x20, 60x20, 70x15, 60x15

 

Palms Down Barbell Wrist Curl Over Bench:

4 sets of 20 lb BB x 20 reps

 

Everything done with little to no rest between sets, just switching to various excercises throughout.

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Pretty good workout today. Very short rest periods. Everything done in a circuit style. Took about an hour and 15 minutes.

 

BB Squats:

135x5

135x5

190x5

240x2

290x1

300x1

GOT INTERRUPTED BY A BRO DUDE STEALING THE RACK TO DO SOME QUARTER ROM SQUAT BS

230x5

280x2

280x2

280x3

280x3

230x8

140x12 w/ 2-3 sec rests at bottom

 

Incline BB Bench Press:

135x5

155x5

180x2

200x1

160x5

160x5

160x5

160x5

160x5

160x5

140x10

140x10

140x10

 

Rack Deadlifts: (no gloves, no chalk, no no wraps, etc)

140x12

230x8

320x5

410x1

370x2

370x2

370x1

320x5

320x5

320x5

230x8 sumo

230x8 sumo

230x8 sumo

 

More ROM and less weight today

 

Goblet Squats:

70 lb DB x 10

90 lb DB x 10

 

Did these while waiting on the Squat Rack again.

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Changed up my workouts a little bit lately as I havent had time to make it in 4/5 days a week. Goal is to make it in atleast 3 days a week. Routine has turned into more of a full body type thing with compound lifts mostly dominating everything.

 

BB Incline Bench Press:

135x5

155x5

175x5

195x3

215x1

225x1

235xFAILED

175x5

175x10

175x10

175x10

 

Rack Deadlifts: (no chalk, no wrist wraps, no gloves...)

55x10

145x10

235x5

325x2

375x1

425x1

445x1

325x1

235x5

 

Sumo Rack Deadlifts: (very close grip)

235x5

235x5

235x5

235x20 burnout set

 

BB Squats:

45x10

135x10

185x10

235x5

135x10

225x5

275x1

325x1

225x5

135x8

 

Legs were not feeling great today. Hip Flexors were really sore during all sets. Forced myself to do the 325 and probably didnt make it all the way to parallel today.

 

Bench Dips:

BWx100 all in one set, had a few rest pauses of 1/2 seconds

 

Strict Barbell Curls:

75x8

75x8

75x8

 

Palms Up BB Wrist Curl Over Bench:

75x10

75x10

75x10

 

SS w/

 

Palms Down DB Wrist Curl Over Bench

10sx10

10sx10

10sx10

 

Whole workout was in a rotation format between the compound lifts almost like a giant set with short rest periods between.

 

Felt good to get multiple PR's in one workout.

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Had another tough one today.

 

BB Power Clean and Press:

45x10

70x10

90x6

100x5

120x3

140x1

140x1

150x1

 

First time doing these in 4 months. Never really ever did them consistently.

 

SS w/

 

Front BB Squats:

45x10

100x10

120x10

140x8

160x6

180x4

200x2

200x2

210x2

140x5

 

BB Romanian Deadlifts:

150x12

150x12

160x12

230x5

280x5

280x5

230x5

 

Giant Set w/

 

Farmers Carry w/ DB's:

75 lbs per hand x 2 minutes x 3 rounds

 

Giant set w/

 

Strict Wide Grip Pulldowns:

100x10, 120x8, 120x8, 120x8, 120x8

 

Barbell Curls:

50x8 x 3 sets

 

Giant set w/

 

Palms Up BB Wrist Curl Over Bench:

50x10 x 3 sets

 

Giant set w/

 

Palms Down DB Wrist Curl Over Bench:

10 lb DB's x 10 reps x 3 sets

 

First giant set with Romanian was a Forearm/Grip killer, and the last giant set was a Forearm BLASTER. I need to keep clean and press in my workouts consistently from now on. Didnt Curl mich weight today as the intention was on breaking down my already worn out forearms.

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Got through half of my workout so far today. Got interrupted with an emergency and had to leave.

 

Rack Deadlifts:

135x10

225x5

275x2

315x2

365x1

405x1 (tore a big callous open)

315x6

315x6

315x6

315x6

 

Incline BB Chest Press:

135x8

185x2

235xFAIL

185x5 right after

185x5

205x2

185x5

185x6

185x6

185x6

 

Heading back later to finish up.

 

HERE IS THE REST OF IT. Went back for more punishment.

 

BB Squats:

145x8

145x8

200x8

240x5

260x4

280x3

280x4

280x4

280x3

240x5

240x5

240x5

 

worn out from deadlifts and bench earlier!

 

these were ss w/

 

Power Clean and Strict Press:

45x10

100x6

140x2

140x2

140x2

100x6

100x6

 

Had some shoulder pain on last two sets so stopped these.

 

Bench Dips:

BWx30

+45x30

+90x20

+90x25

BWx40

 

ss w/

 

EZ BB Strict Curls:

60x8

70x8

80x6

90x3

 

Palms Up BB Wrist Curl Over Bench:

50x15

70x10

70x10

70x10

 

ss w/

 

Palms Down DB Wrist Curl Over Bench:

10sx15 x 4 sets

Edited by MattSxvx
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Had a pretty good workout today.

 

Incline Bench Press:

135x8, 185x2, 205x1, 135x15, 135x15, 135x15

 

Felt weak on bench today so burnt out some low weight high rep sets.

 

Upright BB Row:

75x8 x 2 sets

 

To warm up for clean and press.

 

Romanian Deadlifts:

135x12, 225x8, 315x5, 345x3, 315x6, 315x6, 315x5, 315x4, 225x8, 225x12

 

Power Clean and Press:

100x8, 100x8, 140x3 x 6 sets

 

Barbell Lunges:

70x10, 110x10 x 3 sets

 

Wide Grip Lat Pulldowns:

120x10 x 5 sets, 135x6 x 3 sets

 

Strict EZ BB curls:

70x8, 90x4, 70x8, 70x7

 

Bench Dips:

BWx60, +45x30

 

Plate Triceps OH Press:

45x8 x 2 sets

 

BB Palms Up Wrist Curls Over Bench:

70x10 x 3 sets

 

DB Palms Down Wrist Curls Over Bench:

12.5's x 12 reps x 3 sets

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Had a tough one today. Got my arm tattooed last night so that was a little sore.

 

BB Floor Deadlifts: (no gloves, no chalk, no wraps, etc...as always)

160x10

250x5

340x5

360x5

380x3

400x1

400x1

 

Been a while since I have pulled all the way from the floor. I was officially worn out after the 360 and 380 sets.

 

THESE WERE SS w/

 

BB ATG Squats:

135x10

185x8

230x6 x 6 sets

 

I was so dead doing these after deadlift sets that I just stayed at 230 on the weight.

 

Pec Deck:

150x12

165x10

195x8

225x6

240x4

165x15

 

Sumo BB Floor Deadlifts:

240x5 x 3 sets

 

Had some time constraints today. About to head to class and then work right after.

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Had a really crappy workout today. Felt really lethargic and was having aches and pains everywhere. Snapped a pic atleast. Deadlifts are good for you. Probably not even going to post the workout.

 

http://img.photobucket.com/albums/v89/timeimperfectxxx/610D3BD4-C80F-40FA-B2A4-037D300E4E32-6859-000007724C856BDE-1.jpg

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Went to the gym because I couldnt sleep. Kept it really short today.

 

Circuits of:

 

Goblet DB Squats:

50x12, 75x12, 90x12

 

Woodchoppers:

75x20, 90x20, 105x20

 

DB Side Bends:

50x20, 75x20, 90x20

 

Hanging Leg Raises:

12, 10, 12

 

Plate Loaded Leg Press:

280x10, 460x10, 640x6, 820x5, 910x3, 730x6, 550x10, 370x25

 

Not too shabby for doing front squats, power cleans, deadlifts, and barbell lunges less than 24 hours ago.

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Had a killer workout today.

 

BB Incline Press:

135x12, 160x8, 180x3, 160x7, 160x7, 150x5 x 5 sets (with 3 sec pauses on chest)

 

SS w/

 

BB Squats:

135x10, 185x10, 225x6, 280x3, 300x1, 320x1, 280x3, 230x10, 230x10

 

Legs felt super strong til I got to 300 and 320. Early on I thought about trying to PR at 355 but no go after those two sets.

 

Calf Press on Leg Press:

280x20, 460x10, 550x10, 370x20

 

SS w/

 

Power Clean and Press:

140x4, 140x5, 140x6

 

BB Lunges:

110x10

 

Pec Deck:

145x12, 175x10, 190x8, 220x5

 

Strict BB Curls:

80x6 x 3 sets, 50x15

 

SS w/

 

Bench Tricep Dips:

BW + 45x30, +90x30, +135x18, BWx100 (w/ rest pauses)

 

Leg Press:

370x10, 460x10, 640x8, 820x5, 910x4

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Solid DL's, great squats. Forget about the shit workout, you're getting great workouts under your belt Matt. Loving reading through your log, pretty motivating mate.

 

Thanks man! Always enjoy reading your log too. Your strength to body weight ratio is ridiculous!

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Couple before and present pics:

 

http://img.photobucket.com/albums/v89/timeimperfectxxx/BA258DA6-97CA-435B-ADB3-3814C11931B6-10758-00000B6286C98A57.jpg

 

http://img.photobucket.com/albums/v89/timeimperfectxxx/50DC0CC5-1321-4C0F-BFFD-FDF904BAACC5-10849-00000B67A4AE5AC7-1.jpg

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