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

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MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#391 Postby MattSxvx » Thu Nov 29, 2012 1:32 am

ABSOLUTELY KILLED IT TONIGHT.

BB Deadlifts: (only belt and chalk for heavier sets)
215x3
320x1
370x1
410x1
460x1 (Went up quick and felt pretty easy honestly)
460xFAIL
420x1
410x1
320x5

SS with

Incline BB Press:
135x5
160x5 x 6 sets (with 3 second pause on chest)

Kept these light to avoid some shoulder discomfort I have been having. Still a challenge with the hold on the chest.

Rack Squats: (done at about 3/4 the day down to parallel where my Squat is the weakest and slowest)
135x5
225x3
315x5
405x2
455xFAIL (couldnt even get it up an inch)
405x2

Chin-Ups:
BWx7, 7, 5

EZ Bar Curls: (strict, no upper body movement)
70x6
100x1.5 reps (ugh)
70x10

Honestly watching the video that Mini-Forklift posted really motivated me going into this workout today. I am still not sure how I pulled it off seeing as I have slept a combined 10 hours the past three days. Diet has been on point though.

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Re: New Log (mattsxvx) Gets Ripped YUH

#392 Postby Mini Forklift Ⓥ » Thu Nov 29, 2012 5:09 am

Great work mate, what made you want to try and get 460 again just out of interest?

Solid workout, you're going great man.
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Re: New Log (mattsxvx) Gets Ripped YUH

#393 Postby Mini Forklift Ⓥ » Thu Nov 29, 2012 5:09 am

Great work mate, what made you want to try and get 460 again just out of interest?

Solid workout, you're going great man.
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MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#394 Postby MattSxvx » Thu Nov 29, 2012 1:21 pm

Mini Forklift Ⓥ wrote:Great work mate, what made you want to try and get 460 again just out of interest?

Solid workout, you're going great man.



Just to see if I could since the first went up pretty easily. I have been reading up a lot on increasing deadlift strength and one that has worked so far is doing more lifts in my 90% range.

MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#395 Postby MattSxvx » Fri Nov 30, 2012 1:33 am

Box Jumps:
36 inches x 8

Nailed my shin on the top on one of these and gouged a pretty big chunk of skin out of my leg so I stopped these for the night.

Jump Rope for a little bit

Dumbell Side Bends:
50 lbs x 20 reps per side

"Sled" Pulls
180 lbs of plates x 400 feet x 3 sets
225 lbs of plates x 400 feet
270 lbs of plates x 200 feet

These were done on rubber floor at the gym

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Re: New Log (mattsxvx) Gets Ripped YUH

#396 Postby MattSxvx » Mon Dec 03, 2012 1:29 am

Been sick the last three days. Starting to feel better now. Diet went by the wayside. Going to hit he gym hard after my exam tomorrow evening.

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Re: New Log (mattsxvx) Gets Ripped YUH

#397 Postby Mini Forklift Ⓥ » Mon Dec 03, 2012 1:50 am

MattSxvx wrote:Just to see if I could since the first went up pretty easily. I have been reading up a lot on increasing deadlift strength and one that has worked so far is doing more lifts in my 90% range.

I'd go along with that, just gotta be careful to get enough rest. 90% efforts are pretty taxing on the CNS. You have a good weekend, get up to much?
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MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#398 Postby MattSxvx » Tue Dec 04, 2012 12:46 am

Finally back to the gym tonight. Kept it simple.

BB Deadlift:
225x1
315x1
405x1
460x1
410x1 x 4 sets

Incline BB Bench Press:
140x5
160x5
170x5
170x5
180x3
165x4
165x4
165x3
165x4 (all sets with 165 with 3 sec pause on chest during each rep)

Romanian BB Deadlift:
140x8
190x5
240x5
290x5

Had to keep it short and sweet due to prior engagements. 460 was a lot harder to get up today but the 410 sets went up easier.

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Re: New Log (mattsxvx) Gets Ripped YUH

#399 Postby MattSxvx » Tue Dec 04, 2012 12:48 am

Mini Forklift Ⓥ wrote:
MattSxvx wrote:Just to see if I could since the first went up pretty easily. I have been reading up a lot on increasing deadlift strength and one that has worked so far is doing more lifts in my 90% range.

I'd go along with that, just gotta be careful to get enough rest. 90% efforts are pretty taxing on the CNS. You have a good weekend, get up to much?


I was actually sick all weekend. I think it was due to the lack of sleep and extreme stress both physically from my last workout and since it is very hectic at work and finals tome during school.
I basically slept all weekend between shifts and got nice and rested.

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Re: New Log (mattsxvx) Gets Ripped YUH

#400 Postby Mini Forklift Ⓥ » Tue Dec 04, 2012 1:28 am

Hope you're feeling better now? Stress is a killer, something a lot of people have a hard time controlling and limiting (where possible).
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MattSxvx
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Re: New Log (mattsxvx) Gets Ripped YUH

#401 Postby MattSxvx » Sat Dec 08, 2012 2:46 am

Back on it tonight! Took 3 days off from the gym.

Rack Deadlift: (just under knee height for the bar)
135x10
225x6
315x2
405x1
475x1 (PR)
495x1 (NEW PR)

This went up pretty easy tonight.

Incline BB Bench Press:
135x10
185x2
205x2
240x1 (PR)
205x6
205x6
205x4
135x20
135x15

BB Squats:
45x10
135x10
205x6
275x1
295x1
295x1

Couldn't quite get my form right today for some reason. Felt like the weight was too high onto my neck so i kept these pretty light.

Leg Press:
460x6
640x6
820x6
1000x5 (PR)

Strict EZ Bar Curls: (done with back to a wall and no upper body movement)
75x2
95x1
105x1
75x12

Will def try more with this next time.

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

#402 Postby TallCanz » Sun Dec 09, 2012 2:55 pm

You should try competing. It's pretty crazy how much more you get out of the adrenaline when you're standing in front of a room full of people. I'll bet you could already do each of these lifts.

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

#403 Postby Mini Forklift Ⓥ » Sun Dec 09, 2012 5:23 pm

TallCanz wrote:You should try competing. It's pretty crazy how much more you get out of the adrenaline when you're standing in front of a room full of people. I'll bet you could already do each of these lifts.

Completely agree.
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MattSxvx
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Re: Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat

#404 Postby MattSxvx » Sun Dec 09, 2012 11:01 pm

Mini Forklift Ⓥ wrote:
TallCanz wrote:You should try competing. It's pretty crazy how much more you get out of the adrenaline when you're standing in front of a room full of people. I'll bet you could already do each of these lifts.

Completely agree.


I am actually looking into possibly doing a meet. Looking for a competition coming up around here so I can atleast put myself on a timeline. I think it would help a lot having an actual goal. I don't know how my shoulder will hold up on flat bench though. It hurts pretty bad even pressing 135. This is why I usually stick to incline press. What is the best website for looking for competitions coming up?

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

#405 Postby Mini Forklift Ⓥ » Mon Dec 10, 2012 12:53 am

MattSxvx wrote:What is the best website for looking for competitions coming up?

Sounds great :D

Check out this one http://www.powerliftingwatch.com/node/4421

They have a pretty good search engine if you type in what you are looking for. That said, I'd also check the website of various federations as not all of the meets from all of the different federation are listed on there. Be aware of the types of meets you are looking at as some are raw, equipped, tested, untested, etc; IMO you're probably best doing a raw meet first to see how everything runs on the day, then you can progress on from there.

Give me a yell if you have any questions or need any help with anything Matt, MF.
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