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


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Decent workout tonight. Obituary helped me get through this one.

 

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

135x10

225x6

315x2

405x1

455xFAIL (tore a callous)

405x1 (immediately after failed attempt)

405x1

315x3

225x10

225x12

225x20

 

BB Squats:

135x10

225x5

280x1

320x1

280x5

280x3

280x3

230x5

230x5

230x10

 

Power Clean and Press:

140x7

 

Power Cleans:

140x6

160x2

 

Try to do as little dipping down to catch bar as possible in an attempt to utilize more shoulders and upper back.

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The rock climbing sounds cool, you have some good weather at the moment?

Nice workout as well, do you alternate between pulling from the floor and from the rack? Solid strength there.

 

It was indoor climbing at a local shop with soe walls. I would say these days i pull from the rack a little bit more often. I find it a little more difficult than pulling from the floor as there is no leg drive and relies all on movement from a deadstop only using your back.

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Had a killer workout this morning. Went right after I got off my 12 hour overnight shift. Used chalk while deadlifting tonight for the first time. Made it so much easier and no torn callouses!

 

Rack Deadlifts: ( with chalk )

135x10

225x5

315x2

405x1

455x1

405x2

315x8

315x6

 

SS w/

 

BB Squats:

135x5

230x3

280x1

280x1

300x1

230x5

230x5

230x5

 

Legs were weak and sore as hell tonight for some reason

 

Power Clean and Press:

140x2

160x1

170xFAIL

 

I try to do these with as little dip down to catch the bar as possible.

 

Leg Press:

460x10

640x8

820x6

910x6

640x10

640x10

 

Felt pretty easy today

 

Wide Grip Lat Pulldowns: ( strict as well )

150x8

120x12

 

EZ Barbell Curls: ( strict with no upper body movement or momentum )

90x4

70x10

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Decent workout tonight while at work.

 

Incline BB Bench Press:

135x5, 165x3, 205x1, 135x5, 205x2, 165x10, 165x10, 165x8, 165x8, 165x6

 

Did these with a thick bar tonight. Made them a lot more difficult.

 

Bench Dips:

BWx30, 30, 30, 60

 

Barbell Squats:

135x6, 205x2, 225x2, 295x1, 325x1, 345x1, 355x1

 

No belt tonight and did them barefoot because my workboots are not well suited for squats.

 

Rack Squats:

295x1, 295x1, 315x4

 

First time doing these. Pretty difficult. Start from bottom of movement at about 80-90% depth.

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My little brother came to town with my parents today. I love working out with him. He knows how to push me like no other. It's nice working out with another strong person with experience as well. We only had about 40 minutes to get it done but here is what we did:

 

Romanian Deadlifts:

55x10

145x8

195x6

235x6

285x8

325x8

375x3

 

Push Press:

95x12

135x10

 

Widest Grip Lat Pulldowns:

101x12

126x10

101x12

 

EZ Strict Curls:

75x8 x 3 sets

 

Palms Up BB Wrist Curls:

75x10

75x12

 

Palms Down DB Wrist Curls:

10's x 20, 20, 20, 16

 

Set a huge PR for RDL's because of my brother and using chalk today.

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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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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.

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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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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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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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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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