Brad Roepke's Road to 315 B, 455 S, 545 DL

[bradroepke]

Hey everyone, my name is Brad Roepke and I am a freshman at the University of Tennessee. I have been lifting for about a year now, and I figured I'd start a log to help me track my progress from now on.

I'm more focused on strength at the moment, and I'm really shooting for a 1300 total.

My current lifts: 265 B, 385 S, 505 DL, 1155 total.

Supplement stack:
Creatine Monohydrate
Optimum Multi-vitamin
Fish Oil Capsules (3g per day)
BCAAs
Occasional whey protein

I'm currently doing a modified version of PHAT, and here's my workout from today (Lower Power):


Squat- 135x5, 185x5, 225x5, 275x5, 315x1, 345x1, 365x1, 385x1, 405x0, 405x0

Leg Press- 4 plates x 20, 5 plates x 15, 5 plates x 15

Leg Extension + hamstring curl- 2 sets each

Abductor + adductor work

Cable Crunches- 3 sets + superset with hanging leg raises.

Also, here's my youtube channel. I've been uploading my PRs and other random stuff.
http://www.youtube.com/user/bradleyroepke

[Punjabiii]

Solid numbers and progression so far brah, in!

[bradroepke]

I was pretty tired from today's workout. Didn't eat quite enough yesterday, and those squats really drained me I guess. I had some friends come in from out of town, and so we were up pretty late. Anyways, today was Back/Shoulders/Traps... decent workout, nothing spectacular.

Upright Row- 80x12, 85x10, 90x8
Lat Raise (strict)- 15x12, 15x12, 15x10 + 12.5x5 + 10x5
DB Front Raise (each arm)- 20x10, 20x10, 22.5x8 + 15x8

Bent Over Row (semi-strict)- 185x10, 195x6, 205x5, 205x5
Chest Supported Rows- 90x10, 90x10, 100x8
Single Arm Lat Pulldowns (GOAT exercise imo)- 3 sets each arm
Pullover Machine- 2 sets

DB Shrugs (no straps)- 60x15, 75x15, 90x15, 105x15
Barbell Curl- 60x15, 70x12, 70x12

[bradroepke]

Tomorrow will be an off day. Lot of school work to catch up on, and I'll have Chest/Arms on Tuesday.

[TGreggors]

in. stay motivated, brad. You should definitely consider doing that meet in April

[bradroepke]

in. stay motivated, brad. You should definitely consider doing that meet in April

thanks cuz. you making a log?

[bradroepke]

Today is an off day, and I'm really glad because my body was feeling really drained.

I'm super pumped for tomorrow's Chest/Arms workout. I think I'm going to go a bit heavier than usual on the flat bench to hopefully give me a better shot at 275 next weekend.

[bradroepke]

Workout was pretty good. Not as great as I was anticipating, but oh well.

Chest/Arms -- 1/29/13
I'll be using the RPE system I saw Matt Ogus using to gauge the intensity on my core movements.

Flat BB Bench- 225x8 (RPE 9), 240x5 (RPE 9), 250x3 (RPE 9.5)
Incline BB Bench- 165x12, 185x8, 195x6
Dips- 45x10, 70x10
Wide Dips- BWx20, 25x15
Cable Flyes- 3 sets of 15-20

French Press- 80x8, 70x12 -- my triceps were DEAD from the weighted dips. My last workout I did 90x12 without struggle.
Standing Barbell Curl (strict)- 50x15, 55x12, 60x12
Hammer Curls (strict)- 30x12 each arm, 30x12 each arm

Decently happy with my 250x3 on the flat bench. Last week I struggled with that for 2 reps, so I'm happy with that.

LEGS tomorrow, and I'm beyond pumped for that. I'm still kinda pissed about missing 405 last week, so I'm eager to squat again. Here's the video:


I also ordered some adidas powerlifting shoes, and they should be here tomorrow. Here they are (I got the black and white ones): http://www.adidas.com/us/product/men...er-shoes/SN823

[bradroepke]

Weighed 208 this morning, but that's a little bit high. I'm not positive, but I think I got up in the middle of the night and drank some water, so that might have been why I was so heavy.

Anyways, I have squats today, and I'm really hoping my shoes came in. I'll know later today when my dorm sorts out the mail.

If I'm feeling good I'm going to go for a 405 squat again, but I'll most likely save that for this weekend.

[bradroepke]

AWESOME workout. Today was supposed to be a lighter leg day, but oh well.

Also, my adidas powerlifting shoes came in!

Squats: warm-up, 275x3, 315x3, 345x1, 365x1, 385x1, 275x10
Deadlift: warm-up, 315x5, 405x5, 465x1, 495x1, 515x1 (easy PR!!!!!!)
Leg Press: 315x20, 405x20, 455x15

Lower Back Extensions: 3 sets 15-20
Donkey Calf Raises: 220x15, 240x12, 260x12
Seated Calf Raises: 90x15, 110x12

Some adductor + abductor work

Legs felt incredible today. For the first time that I can remember, my right knee did not hurt! Definitely feeling 405 squat very soon.

[TGreggors]

thanks cuz. you making a log?

not yet. waiting until I start cutting this spring before I make one.

[bradroepke]

not yet. waiting until I start cutting this spring before I make one.

It's not worth it so far.. no one ever replies to the thread.

[bradroepke]

1/31/13
Back/Shoulders/Traps

After yesterday's heavy legs workout, I decided I was going to go pretty light today. My shoulders are definitely my weakest point, and so I focused on them to hopefully bring them up to par. Lower back was DEAD today.

Upright Row- 70x15, 80x15, 85x15, 95x12
Lateral Raises- 15x15, 17.5x15, 20x10
Hammer Grip DB Front Raises- 20x12, 22.5x10, then a 35lb plate x 15

BB Rows (dynamic effort work)- 135x5, 155x5, 165x5, 165x3, 165x3
Single Arm Lat Pulldown- 48x15, 60x12, 60x12
Pullover Machine- 135x15, 135x15
Rear Delt Flyes- 2 sets
DB Shrugs- 75x15, 90x15 -- BB Shrugs- 225x15, 225x15

[bradroepke]

Today was supposed to be an off day, but after talking to Martyn7399 last night, I've decided that I'm going to squat every day. Srs. Gonna try out extremely high frequency for my legs, but keep my other muscle groups the same. Gonna slowly integrate to a routine like Martin's.

Today, didn't do much. Did some speed squats with 135 and 155, and then worked my way up to 365 for a double.

[bradroepke]

Really loved the set up of this workout. I think I'm going to try something like this for about three weeks or so just to see how my body reacts:

1- Upper Heavy
2- Lower Heavy
3- Upper Dynamic
4- Lower Dynamic
5- Upper Push
6- Deadlift
7- Off

I know it's probably going to destroy my body, but I'm just interested to see the results.

Today I did:

Bench- 245x5, 255x3, 260x1
Military- 145x5, 155x5, 165x5 (pretty easy)
DB Shoulder Press- 60x15, 65x15
French Press- 80x12, 90x10

BB Rows- 185x5, 195x5, 215x5
Weighted Pull ups- BWx5, 10x5, 25x5
Standing BB Curls- 60x15, 70x15

I went waaaay too high on volume today. I need to scale it down drastically. I really love experimenting with different volumes/frequencies/intensities.

[bradroepke]

BAD workout today. Felt like complete crap. My lower back was still trashed from deadlifts a few days ago.

I think I'm going to take a rest day tomorrow.

All I did today was squat 275x10, 315x6, and 350x1.

[bradroepke]

Light workout today. Pec was feeling a little tight, so I didn't push it too hard at all. These next four days are going to be deloads. Body is feeling drained, so I thought I'd give it some rest. Haven't deloaded in like 6 months.

Bench- 135x15, 155x20, 185x15, 185x10
Military Press- 95x20, 115x15
DB Shoulder Press- 2 sets of 15, and 2 sets of 15 Arnold-style
Straight Bar Tricep Pushdowns- 3 sets 15

Also some calves and abs.

Tomorrow is a Pull day. I doubt I'll be doing deadlifts as planned. My lower back is still dead, and so I'll probably hold off on any lower back work for a few more days.

Weighed in this morning at 208.4

[bradroepke]

Another light workout today. My right knee was hurting really badly today (osgood schlatter's disease).

Squat- 135x5, 185x5 pause, 225x5 pause, 275x3 pause, 135x5x3 dynamic
Leg Press- 3 pps x 15, 4 pps x 15
Abductor/Adductor- 2 sets each
Glute Extensions- 2 sets x 15

Weighted Planks
Decline Sit-ups
Cable Crunches
^ 2 sets each

Body still feeling tired and sore. Tomorrow's an off day, and a stats test. Wish me luck :3

[Puckettg]

Not bad numbers for 208 lbs. at 18, keep up the good work and stay motivated!

[bradroepke]

Not bad numbers for 208 lbs. at 18, keep up the good work and stay motivated!

haha, thanks. I'm much fatter than I should be right now.. I've kinda gotten off track with my eating. I'm going for a 1200 total this summer at 180.

[bradroepke]

Pretty bad workouts the last two days. Yesterday was push day, and today was pull day.

Yesterday's workout:

Bench:
210x12
250x3
then did pause benching
225x3, 225x3, 225x3

Military Press:
135x10
150x6
165x3

DB Shoulder Press:
50x12
60x10
70x8

French Press:
70x15
80x12
90x8

[bradroepke]

Today's pull workout:

Bent Over Rows:
135x10
185x10
185x10

TBar Rows (hammer grip):
90x15
135x8
135x8

Single Arm Pulldowns:
60x12
70x10
80x10

Pullover Machine: 3 sets of 10

Upright Rows:
70x15, 80x12, 80x12

Lat Raises: 15x15, 20x10
Front Raises (hammer grip): 20x10 each arm, 25x10 each arm

Smith Machine Shrugs:
185x15
205x15
205x12

DB Shrugs:
80x15
120x8

Standing Curl:
70x12
80x10
80x10

Hammer Curl: 35x10 each arm, 30x15 each arm

[bradroepke]

2-12-13
Push

Bench
185x12
225x8
245x5
255x2
225x3 pause
235x1 pause

Military Press (shoulders are def weakpoint)
135x8
145x5
155x4
135x7

DB Shoulder Press
60x12
70x8
75x4 very tired

French Press
70x15
80x10
90x8

Standing Calves
135x12
150x12
180x10

Cable Crunches- 3 sets

Trying to scale back the volume on my workouts.

[bradroepke]

Two damn good workouts in a row.

1-13-13
Push Day (extra shoulder work)

Upright Row
70x15
80x12
90x10

Lat Raises
15x15
20x15
22.5x10 + 15x10

Rack Pulls (right below knee)
315x10
405x10
495x5
545x3 (PR)
585x1 (PR)

Supported TBar Row
70x15
80x12
90x10

Lat Pulldown
156x10
168x10

Wide Cable Rows
132x10
120x15

Face Pulls
2 sets 10

Smith Machine Shrugs
185x15
225x12
225x12

Standing Curl
70x12
80x10

Hammer Curl
35x10 each arm, 40x8 each arm + 30x7 each arm

[bradroepke]

PISSED AT THE WORLD RIGHT NOW.

1-14-13
Legs

Squat
225x8
275x3
315x1
350x1
375x1
405x0 I was so damn close to this. I literally needed two inches to lock it out.

135x10
185x15
225x12

Leg Press
3 pps x 15
4 pps x 15
5 pps x 15

Glute Extension Machine?
2 sets each leg

Standing Calves
135x15
175x15
210x12

The 405 squat completely drained me for some reason.

When I'm maxing on squat, should the eccentric portion of the movement be slow and controlled, or should it be more like a bounce? I have always gone really slowly down, and one of my friends told me descending rapidly might help. Any thoughts?

[bradroepke]

Yesterday I was supposed to have a push day, but the area around my tricep insertion was bothering me, so I cut it off at 225x5.
Did some overhead press though for like the second time in my life.
125x8
135x6
145x5

Today was pull day.

Rack Pulls (right below knee)
405x10
495x8
545x3
585x1

Bent Over Rows (dynamic)
155x5
155x5
155x5

Chest Supported Row
70x12
80x12
80x12

Upright Row
70x10
80x10
90x10

Lat Raises
15x15
20x10

Standing Curl
70x10
80x10

Hammer Curl
30x12 each arm, 35x10 each arm

Single Arm Lat Pulldown
48x12
48x12

Face Pulls
2 sets 10

[bradroepke]

Haven't posted in a while.. started cutting last monday.. somehow I feel much stronger than I ever have been.

Today I worked up to 255x3 on bench, and then I did some pause benching.

Pause Bench
225x3x3
245x1
255x1 (PR before today was 235!)

Then did some OHP. Shoulders are definitely my weak point, so I might start putting OHP first in my workouts.
115x10
135x8
145x3
155x2

Shoulder Press (60s were the highest DBs the gym I went to today had)
50x12
60x12
60x12

French Press
70x15
80x12
90x8

Standing Calf Raises
225x15
245x12
275x12

[TGreggors]

literally