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


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No, we must have posted at the exact same time - your tris are getting stronger by leaps and bounds man! Well done pushing the whole workout up in one week - crazy! Enjoy that while it lasts, because at this rate those weight are going to get heavy. Keep pushing it!

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Tried a little legs today to see how they felt. Getting antsy not training them. Didnt go so well.

 

5 min walk

 

5 min jog

 

Stretch

 

BB Squats:

45x12 x 2 sets

 

Knees were hurting so I stopped.

 

They dont really hurt when I do other things like Explosive Jumps and Jump Rope so I did a little of that.

 

Decided to try Romanian DL since it involves keeping the knees stationary. I did these with dumbells today for a little change and added grip work.

 

Romanian DL: (with dumbells, each hand)

45sx12, 65sx12, 80sx12, 100sx5

 

Romanian DL: (one dumbell, both hands gripping)

100x8 x 2 sets

 

Then I decided to work on some core work since I didnt think my knees would cooperate with HIIT today.

 

Russian Twists: (with dumbell)

10 lbs x 40 reps, 20 lbs x 40 reps, 25 lbs x 40 reps

 

High Chops/Golf Squat: (dumbell and plates)

10 lbs x 24

25 lb plate x 24

35 lb plate x 12

45 lb plate x 10

 

Side Bends:

10 lb db x 20

25 lb plate x 20

35 lb plate x 20

45 lb plate x 20

55 lb db x 20

65 lb db x 20

 

Pretty good workout. Hit my core hard and kept my HR high.

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Havent been able to do cardio the last three days due to my knees. It hurts to just walk at some points.

 

Did a really brief chest workout tonight when I got off from my shift.

 

Incline BB Press:

45x12, 95x12, 135x12, 145x10, 165x3 (no spotter, could have done more)

 

Flat DB Press:

25sx12, 40sx12 (had to stop due to shoulder pain again)

 

I hope this gets better soon.

 

Incline DB Press:

25sx12, 40sx12, 50sx8 (chest was so whooped)

 

Incline DB Fly's: (FST-7)

15sx15 x 6 sets, last set upped to 20sx12

 

These were tearing my chest up. Going to try all 20's next time.

 

I hope these injuries heal up soon. They are holding me back.

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Signed up for a new gym today. Very happy about this. A lot of huge powerlifters and bodybuilders in there. Hopefully it keeps me motivated instead of vice versa. Today it helped.

 

5 min warm up run (knees felt decent)

 

Stretch

 

Bent Over BB Rows:

45x12, 135x12, 155x8, 185x5, 135x10, 45x12

 

Super Wide Lat Pulldowns:

60x12, 105x12, 135x10, 120x12

 

One Arm DB Row: (reps per side)

35x12, 50x12, 70x12, 90x6

 

Dumbell Pullovers: (FST-7)

35 lb db x 7 sets of 15 reps (+5 lbs from last week)

 

Oh man I barely made it through those. My mind was telling me to stop and drop the weight lower but I said no and powered through. Felt so good after.

 

DB Russian Twists:

15x40, 25x40, 35x40

 

Felt pretty damn strong today.

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Had kind of a cruddy workout. My nutrition was bad yesterday and I felt bloated. Plus I was with a friend who has never lifter before and took him through my workout. My rest periods were a lot leas than normal as we were just swapping back and forth so they were around 30-45 seconds rather than my normal 1 minute and 2 minutes for heavy sets.

 

5 min warm up jog

 

Stretch

 

BB Smith Squats: (just to see how my knees felt, decent but far from 100%)

135x12, 225x12, 315x12

 

Seated DB Shoulder Press:

15sx12, 40sx12, 65sx6, 55sx10 (eh, first was to show friend form)

 

Front Plate Raises:

25x12, 45x8, 45x8

 

Bent Over DB Lateral Raises:

10sx15, 15sx15, 20sx13

 

DB Shrugs:

50sx12, 70sx12, 90sx12, 100sx12

 

Rear Pec Dec:

60x12, 75x12, 90x12

 

DB Lateral Raises: (FST-7)

12.5sx15 x 3 sets, lowered to 10sx15 for last 4 sets

 

I mean it wasnt a bad workout but I wasnt 100% on my game.

 

I am still very sore from chest and back day.

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Arms with my friend.

 

5 min jog

 

Stretch

 

Standing Alt Db Curls:

25sx12, 35sx12, 40sx9

 

Bodyweight Dips:

8, +25 lb plate x 5 x 2 sets, +45 lb plate x 2 x 2 sets

 

High Pulley Cable Curls: (per each arm)

20sx12, 30sx12, 40sx12, 60sx8, 70sx5

 

Decline Close Grip Bench:

45x12, 95x12, 135x12, 155x5

 

EZ Bar Curls: (fst-7):

40 lb bb x 7 sets of 15 reps (+5 lbs, agony)

 

Tricep Rope Pushdowns: (fst-7)

45 lbs x 5 sets of 15, lowered to 35 for last 2 sets

 

Wrist Curls: (fst-7)

8 sets of 30 lb bb x 15 reps

 

Accidentally did one extra set. The last was done at 15-20 sec intervals instead of 30.

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Had a decent chest workout this morning. Completely different time from when I usually workout, but may become the norm now that I am at a mostly 24 hour gym.

 

A little bit of jump rope

 

Trx stretches

 

Stretching

 

Incline BB Press:

45x12, 140x12, 155x6, 160x4

 

I am always afraid to go all out on BB press when I dont have a spotter. Still had gas in the tank.

 

Incline DB Press:

25sx12, 40sx12, 60sx10 (whoops, lost my balance), 75sx5, 65sx8

 

The dude that was working at the gym kept talking to me the whole time I was working out. Kind of threw me off a little bit.

 

8 BW dips

 

Pec Dec: (fst-7)

110x15, 110x15, 110x15, 110x11 (fail), 95x15, 95x15, 95x15

 

Holy shit these were agonizing today.

 

DB Russian Twists:

20x40 reps, 30x40 reps

 

Bicycle Kicks:

3 sets of 50

 

Side Raises:

25 lb plate x 24, 45 lb plate x 24

 

I think I did 5-6 sets of 100 jump ropes as fast as possible.

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Killed a back workout today with my friend.

 

I did chest this morning before I went to bed and was just going to try cardio tonight if he wasnt going to be able to workout, but he showed up and wanted to move some weights around, so we did.

 

I took two servinga of Vega Preworkout 10-15 minutes prior and man it makes such a big difference.

 

Lots of jump ropes to warm up

 

Stretch

 

BB Bent Over Rows:

45x12, 45x12, 95x12, 140x12, 190x5, 135x12 (first two were to teach him form)

 

Super Wide Lat Pulldowns:

60x12, 90x12, 120x12, 135x10

 

One Arm DB Rows: (each arm)

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

 

Dumbell Pullovers: (fst-7)

40x15, 40x15, 40x15, 40x15, 35x15, 35x15, 35x15 (+5 lbs on first 4 sets)

 

Box jumps

 

One legged box jumps

 

Speed ropes

 

Broad jumps

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330 AM cardio session.

 

Basically just practiced double under jump ropes for an hour. They are so damn difficult. I have welts all over my arms and legs but I got quite a bit better at them. I could do one when I started and finished doing 6 consecutively.

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Abs plus more jump rope with my friend again today.

 

Jump rope, practices doubles and side swings

 

Russian twists:

12.5 x 40, 30 x 40

 

Bicycle kicks:

1 set of 50

 

Side raises:

25x24, 45x24, 60x20, 70x20, 80x20

 

Hyperextensions:

12, 25 lb plate x 12, 12, 25 lb plate x 12

 

One arm sumo DL to front raise to one arm push press:

25x12, 42.5x12

 

One arm sumo DL to Front raise only:

60x10, 80x10

 

I wasnt going to do any weights today but he really wanted to hit some abs and core strengthening since he never has before.

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Shoulders with my friend.

 

Jump rope warm up

 

Stretch

 

Seated DB Shoulder Press:

20sx12, 35sx12, 50sx12, 65sx8 (failure, may have hurt left shoulder....)

 

Stretched a lot more to make sure I could go on.

 

Front Plate Raises:

25x12, 45x9 x 2 sets

 

Bent Over Rear DB raises:

7.5sx15, 12.5sx15, 15sx15, 17.5sx15

 

DB Shrugs:

40sx12, 60sx12, 80sx12, 110sx9

 

DB Lateral Raises: (fst-7)

7 sets of 12.5sx15 reps

 

Hour of jump rope/goofing off doing tricks

 

I managed to do a triple under jump, criss cross, and other fun tricks.

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Did some solo arms today.

 

Jump rope for 10 mins

 

Stretch

 

Standing Alt. DB Curls:

22.5sx12, 30sx12, 40sx12, 42.5sx2

 

Dips:

BWx9, +25 lb plate x 6, +45 lb plate x 4, BWx9, +25 lb plate x 6

 

Went up by one rep on the 25 lb set, and two reps on the 45 lb plate set from last week.

 

Standing High Pulley Cable Curls: (per each arm)

25x12, 45x12, 75x4

 

Flat Neutral Close Grip DB Tricep Press: (palms facing each other)

30sx12, 35sx12, 40sx12, 47.5sx12

 

Had to do these because both decline benches were being used. These actually felt pretty awesome and didnt bother my shoulder at all.

 

EZ BB Curls: (FST-7)

7 sets of 40 lbs for 15 reps, only 30 seconds recovery between sets and stretching/flexing during "recovery"

 

Same weight as last week. Going to up to a straight 45 lb bar since the EZ BBells only go in increments of 10. Jumping that high on FST-7 sets is impossible.

 

Tri Rope Pushdowns: (FST-7)

7 sets of 45 lbs x 15 reps, same as above

 

Actually made it all 7 sets without lowering weight on these unlike last week.

 

Wrist Curls: (FST-7)

40 lb EZ BB x 4 sets of 15, then lowered to 30 lb EZ BB for last 3 sets of 15

 

+10 lbs on first 4 sets from last week.

 

About 10 minutes of jump rope after.

 

Going back for more tonight with my friend for some box jumps and jump rope.

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Went back for more pain tonight.

 

Lots of jump ropes/box jumps and goofing working on tricks waiting on my friend to get his ass to the gym.

 

We did a whole bunch of abdominal excercises. So many different ones I can barely remember.

 

Then I tried to see how many speed rope jumps I could do in 30 seconds. Well, I was so tired I couldn't even make it 30 seconds at maximum speed but my pace was about 120-130 in 30 seconds. I believe the world record is 162 in that time.

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Went back for more pain tonight.

 

Lots of jump ropes/box jumps and goofing working on tricks waiting on my friend to get his ass to the gym.

 

We did a whole bunch of abdominal excercises. So many different ones I can barely remember.

 

Then I tried to see how many speed rope jumps I could do in 30 seconds. Well, I was so tired I couldn't even make it 30 seconds at maximum speed but my pace was about 120-130 in 30 seconds. I believe the world record is 162 in that time.

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