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


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Back workout today.

 

Neutral grip pull ups:

5, 5, 4, 3

 

BB Bent Over Rows:

45x12, 45x12, 135x12, 190x5, 140x12, 95x12, 95x12

 

Wide Grip Lat Pulldowns:

75x12, 105x12, 135x11, 150x7 drop 105x7 drop 90x7 drop 75x7

 

One Arm DB Rows: (per each)

30x12, 50x12, 70x12, 90x6, 100x4

 

Tweaked my right wrist a little bit.

 

Hammer Strength High Rows:

50x15, 90x15, 140x15, 180x10, 230x8 drop 90x20

 

Didn't do my FST-7 DB Pullovers due to the wrist.

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My workouts have gotten all order this week.

 

Did bi/tri today even though i did chest 2 days prior and back yesterday, so needless to say, I didnt move as much weight as I normally do.

 

Jump Rope Warm Up

 

Standing Alt. DB Curls:

20sx20, 30sx12, 35sx12, 25sx12

 

DB Hammer Curls:

25sx12, 35sx12, 40sx8 drop 25sx12

 

Dips:

BW x 8, BW x 8, +25 x 4, +25 x 4

 

Way down on these today

 

Close Neutral Grip DB Tri Press:

25sx12, 40sx12, 50sx12

 

Well upped that by one rep suprisingly.

 

Standing EZ Curls: (FST-7)

50x15, 50x15, 50x15, 40x15 for last 4 sets

 

Only had time for this and couldnt do my fst-7 of tri and wrist curls because the girl I came with wanted to leave.

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Got back in the gym for legs today. No pain in the hip flexor or groin today. Mild knee pain at the beginning that pretty much went away through the workout.

 

Jump rope warm up

 

Stretch

 

BB Freeweight Squats:

45x12, 135x12, 225x12, 280x8, 300x4 drop 225x8 drop 135x12

 

DB Walking Lunges:

25sx12, 40sx12

 

Wasnt feeling too good on these today. Most of the knee pain during these

 

Romanian DB Deadlifts: (in each hand)

40sx12, 65sx12, 80sx12, 105sx5, 105sx3

 

BB Jump Squats:

100x8, 140x8

 

Tried to do some rope after but my legs were screaming no!

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Put the shoulders to work today.

 

Jump rope warm up

 

Stretches

 

Seated DB Overhead Press:

30sx12, 50sx12, 70sx5, 60sx8

 

Front Plate Raises:

25x12, 45x9, 45x9

 

Bent Over Rear Lateral DB Raises:

10sx15, 15sx15, 20sx15

 

DB Shrugs:

40sx12, 60sx12, 80sx12, 115sx4, 100sx12

 

DB Lateral Raises: (FST-7)

15sx15 x 4 sets, then 12.5sx15 for last three sets (+2.5 lbs on 4 sets)

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Stretches

 

Couldnt jump rope due to the fact that I can barely walk/get up off a chair/sit down.

 

Standing Alt. DB Curls:

25sx12, 30sx12, 40sx12

 

Hammer Alt. DB Curls:

25sx12, 30sx12, 40sx11

 

BW Dips:

BWx8, +25x6, +45x5 (could only get half reps on this tonight), BWx9

 

Standing High Pulley Cable Curls: (per arm)

30x12, 45x12, 75x4 (so tough, was hoping for one more)

 

Flat Neutral Gri DB Tri Press:

25sx12, 35sx12, 50sx12

 

Time to up the weight now. Two workouts in a row with 50sx12.

 

Chin Grip Pulldowns:

60x15, 90x15, 120x15, 4 actual BW chin ups followed immediately by the pulldowns of 150x8

 

Threw these in since it had been awhile.

 

Tricep Rope Pushdowns: (FST-7)

7 sets of 50 lbs x 15 reps

 

Finally got all 7 sets at 50 lbs.

 

Standing EZ BB Curls: (FST-7)

3 sets of 50 lbs x 15 reps, had to lower to 40 lbs x 15 reps for last 4 sets

 

Wish they had a 45 lb EZ bar. Using a straight bar hurts my wrists. Ten pounds is such a huge jump for this.

 

Didnt do wrist curls since my wrists were sore. I think throwing i those chins made me really worn out before I got to my Bicep FST-7 sets but I may keep them in there.

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Crazy work schedule and hanging with this girl has gotten me off track on sleeping and my dietary habits. Although I think I am getting stronger still.

 

Chest day.

 

Warm up

 

Stretch

 

Incline BB Freeweight Press:

45x15, 135x12, 155x8, 175x4 (last with a little spotter help)

 

Incline DB Press: (no spotter)

30sx12, 55sx12, 70sx8 drop 40sx12

 

Smith Incline BB Press:

135x12, 185x5, 205x3 (first rep all me, second a small amount of help at the top, third rep a lot more help)

 

BW Dips:

5, 5

 

Pec Dec Fly's: (FST-7)

4 sets of 110x15 reps, 3 sets of 95x15 reps

 

I think I am gaining muscle still.

 

http://img.photobucket.com/albums/v89/timeimperfectxxx/06039896.jpg

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Did some back today.

 

Jump rope warm up

 

BB Bent Over Rows:

45x12, 135x12, 160x8, 180x6, 135x12

 

Neutral Grip Pullups:

4

 

I should have done these first. The rows wore me out.

 

Wide Grip Lat Pulldowns:

75x15, 120x12, 135x12, 150x6

 

One Arm DB Row:

30x12, 50x12, 70x12, 100x5 (+1)

 

Hammer Strength High Row:

90x12, 180x12, 230x6, 90x25

 

DB Pullovers: (FST-7)

4 sets of 45 lb db x 15 reps, last three down to 42.5 lb db x 15 reps (+2.5 lbs on first 4 sets)

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Legs today.

 

Jump rope warm up

 

Goblet Squats:

40 lb db x 12, 70 x 12

 

While waiting on a squat rack

 

Stretches

 

BB Freeweight Squats:

45x12, 135x12, 225x12, 280x6

 

Little knee pain hindered me.

 

DB Romanian Deadlifts: (one in each hand)

40sx12, 70sx12, 100sx8 (+2), 110sx2, 50sx12

 

Weighted Step Ups:

100 lb BB x 20

 

Knees were hurting more at this point.

 

Calf Raises:

135x15, 225x15

 

Bad pain in my left knee on these so stopped for the day. My legs cant take it anymore.

Jump Rope

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Couldnt sleep today so I went back for a second dose.

 

BB Raw Deadlifts: (no BS accessories or chalk)

135x12, 225x12, 315x2, 315x3

 

This was after the leg workout this AM and Romanians the day before so far from my best numbers.

 

Went on for some shoulders.

 

Seated DB Shoulder Press:

30sx12, 50sx12, 65sx8

 

Front Plate Raise:

25x12, 45x10, 45x10 (+1 on both)

 

Bent Over DB Rear Lat Row:

10sx15, 15sx15, 22.5sx15 (+2.5)

 

DB Shrugs:

45sx12, 75sx12, 100sx12, 105sx8, 100sx11

 

DB Side Lateral Raises: (FST-7)

7 sets of 15sx15 reps, 30 secs rest only

 

Yes! Upped these to staying at 15 lb db's the whole time now.

 

Not too shabby for no sleep and a second workout of the day. Set some highs.

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Arms today.

 

Jump rope warm up

 

Stretch

 

Standing Alt. DB Curls:

25sx16, 35sx12, 42.5sx8

 

Alt. Hammer Curls:

20sx16, 30sx12, 40sx10

 

BW Dips:

BWx10, +25 lb plate x 5, BWx12

 

High Pulley Cable Curls: (per arm)

45x12, 60x8, 75x3

 

Neutral Grip Flat Bench Tri DB Press:

25sx12, 50sx12, 40sx12

 

Chin Ups:

4, 4

 

EZ BB Curls: (FST-7)

3 sets of 50 lbs x 15 reps, last 4 at 40 lbs x 15 reps

 

Tricep Rope Pushdowns: (FST-7)

7 sets of 55 lbs x 15 reps (+5 lbs)

 

Whoa! Dont know where that came from.

 

Wrist Curls:

40 lb BB x 15 reps

 

My wrist was hurting during these so i stopped.

 

Jump ropes

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Chest day again.

 

Incline BB Bench Press:

45x15, 135x12, 155x6, 175x4, 135x9

 

Incline DB Bench Press:

30sx12, 50sx12, 70sx8

 

Dips:

BWx9, x7

 

Smith Incline Press:

135x13, 185x3 drop 165x5 drop 145x3 drop 125x5 drop 105x8 drop 85x15 drop 65x30

 

Didnt have time to do pec dec fst-7 today since the gym was closing up. Atleast I got in that dropset.

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Wide Grip Pull-ups:

2, 1, 2

 

Neutral Grip Pull-ups:

4, 4, 4

 

Chin Ups:

5, 5, 3.5

 

Pendlay Rows:

45x15, 95x12, 135x12, 140x12, 155x4

 

One Arm DB Row:

40sx12, 60sx12, 80sx8, 100sx5, 110sx3

 

Russian Twists with 22.5 lb DB:

40, 40, 40

 

DB Side Bends: (per each side)

25x12, 45x12, 60x12, 80x12

 

Wide Grip Lat Pulldowns:

105x12, 120x12, 150x6 drop 120x10 drop 105x6 drop 90x6 drop 75x12 drop 60x24 drop 45x32

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LEGS TODAY

 

Goblet Squats with DB:

35x20, 50x20, 70x12, 90x20, 115x12, 135x8

 

Phew. Went pretty heavy on these today. I love these because they don't hurt my knees. It was a little awkward holding the 135 lb DB like a goblet but got 8 deep reps on it. I feel like these are much tougher than BB squats with a similar weight. Requires a lot more core strength.

 

BB Freeweight Squats:

45x15, 135x12, 225x12

 

My quads were whooped from the goblets and began to get pain in my knees so cut these short today.

 

Romanian BB Deadlifts: (no gloves, chalk, belts, braces, etc)

45x15, 140x12, 190x12, 240x12, 280x5, 135x20

 

That was it for the day. A very quick and intense workout. I felt good leaving after these. I hadnt done Romanian BB DL in months but I am significantly stronger in all aspects. Did not have to do any rest pauses and had no trouble with my grip.

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Nice deadlifting. Looks like a nice, concise workout Matt.

 

Grip strength is somewhat correlated to forearm strength, sometimes it can be a good idea to throw in a couple of forearm exercises at the end of your bicep/arm workout. Even doing timed hangs from the chinup bar will help develop better grip strength ~ initially you can start with 3 x 20sec hangs and gradually increase your time. Another bonus is that they're great for your spine as it will offset the compression in your discs that results from the training, heavy squats especially.

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Standing BB OH Press: (no leg movement)

45x15, 70x12, 90x12, 110x8

 

Hadnt done these in 5-6 months so I threw them in. Forgot how much pressure it puts on your lower back.

 

Seated DB Shoulder Press:

25sx15, 35sx12, 45sx12, 55sx11, 65sxfailx2, 55sx7

 

Wow I would say the OH press wore me out pretty good. I couldnt even break the 65s today and did 70sx5-6 reps only 2-3 weeks ago.

 

Front Plate Raises:

25x12, 45x11(+1), 45x11, 25x14

 

Bent Over Rear DB Lat Raise:

10sx15, 15sx15, 25sx15(+2.5), 15sx15, 10sx15, 7.5sx15

 

DB Shrugs:

45sx12, 60sx12, 75sx12, 90sx12, 100sx12

 

Felt pretty weak on these today as well.

 

Didnt do my FST-7 sets of lat raises.

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Nice deadlifting. Looks like a nice, concise workout Matt.

 

Grip strength is somewhat correlated to forearm strength, sometimes it can be a good idea to throw in a couple of forearm exercises at the end of your bicep/arm workout. Even doing timed hangs from the chinup bar will help develop better grip strength ~ initially you can start with 3 x 20sec hangs and gradually increase your time. Another bonus is that they're great for your spine as it will offset the compression in your discs that results from the training, heavy squats especially.

 

 

Yah I have done a lot of farmers carries and wrist curls in the past to help with my grip strength and forearm size. They used to look so puny but I am seeing a difference now. Havent done wrist curls the last two weeks because I have a weird pain in my right wrist when i do.

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