how to build a bigger ravyn... in quite a few not-so-easy-lessons

[ravyn]

yup, time to start a journal... i've been keeping one in my livejournal for the last several months, but most of the people that read it don't know anything about lifting, so i generally don't get too many useful comments. anyway, a little background info... been lifting regularly for the last 7 months, took 5 months off before that, and had a year of lifting before that. my weak point is basically my entire upper body - mostly lats, biceps, and grip strength.

for the next 8 weeks i'll be doing a basic pyramid routine with various modifications due to suggestions i've gotten from people on here (thanks 2THICK and RepubCarrier). we'll see what happens.

current stats (squat & DL are approximate):
height: 5'11"
weight: 255 (25% bf - yeah, yeah, i know)
bench: 290
squat: 400+
deadlift: 400

goals by end of the year:
bench: 350 (probably not realistic, but who knows?)
squat: 450+
deadlift: 450

today's workout... back/biceps/speed bench

speed bench:
155x3 x 9
(3 sets wide grip, 3 sets standard grip, 3 sets narrow grip)

bent-over barbell row:
135x10, 145x8, 155x6, 165x4, 115x15 (13)

hammer strength front pull:
140x10, 160x8, 180x6, 200x4, 120x15

db shrugs:
70x10, 75x8, 80x6, 85x4, 60x15 (13)

t-bar row:
80x10, 90x8, 100x6, 110x4 (3), 70x15 (10)

barbell curl:
45x10, 55x8, 65x6 (5), 75x4 (3), 45x15

abs machine:
110x10, 120x8, 130x6, 140x4(3), 100x15(14)

comments... i'd never done bent-over barbell rows before, and they turned out to be harder than i thought. speed bench (DE work in general) is also new - i don't really know if i went fast enough, but i tried to push as hard/fast as possible on the way up - the narrow-grip sets went considerably faster than the other two. grade: B

tomorrow... speed leg work, calves, and some light shoulder work.

[ravyn]

day 2...

jump squat:
205x3, 205x3, 205x3
225x3, 225x3, 225x3
245x3, 245x3, 245x3

rotator cuff(internal rotation):
25x15, 25x15

rotator cuff(external rotation):
25x15, 25x15

standing calf raises:
405x15, 495x10, 585x8, 495x10, 405x15, 315x20

plate raise:
35x8, 45x8, 45x8, 35x10

rotary ab machine:
70x10, 80x10, 90x10

weighted ball crunches:
16x25, 16x25

speed deadlift:
135x3, 135x3, 135x3
185x3, 185x3, 185x3

comments... more new exercises - speed deadlift and jump squats - both went quite well, although i think i can add a good bit of weight on the DL - 185 flew off the ground. i'd originally intended to do speed squats with ~50-60% 1RM, but i found that upon coming up i was actually getting airborne, so i switched to jump squats, much to the confusion of people around me. grade: B+

[Fullback_45]

Great base of streanght to build on here! If i see anything questionable in my opinion in your workouts all let ya know! Gluck bro!

[ravyn]

day 3 (friday) - heavy chest/tris:

db bench press:
70x10, 90x8, 100x6, 105x4, 110x2(3!), 65x15(11)

db incline bench:
60x10, 70x8(6), 80x4(0!)

tricep pressdown:
160x10, 175x8(6), 190x6(3), 145x15(11)

rotator cuff (internal rotation):
25x15, 25x15

rotator cuff (external rotation):
25x15, 25x15

8" ROM CG rack lockout:
135x10, 225x3

2" ROM CG rack lockout:
225x8, 315x3

4" ROM CG rack lockout:
135x10, 225x6, 275x4

reverse pec-deck:
80x10, 90x8, 100x6(3)

abs machine:
110x10, 120x8, 130x6, 140x4(3), 100x15


comments... i don't know what the hell happened on the db incline - the 80s just would not go up even once, which is surprising since i've done reps with 90s in the past. i'm going to guess that it was due to insufficient rest between sets and try again next week. rack lockouts are another new addition to my workouts, so i'm still kinda experimenting to find the right weights to use. i spent a little bit of time trying to concentrate on form on the 275x4 (shoulder blades pulled in) and noticed the difference right away, so that's something i need to work on more. overall grade: B-

tomorrow, heavy leg day.

[britt72]

nice job on the dumbells man, good job

[ravyn]

britt72/fullback_45: thanks for the encouragement.

anyway, workout 4 - this was originally supposed to be on saturday, but i didn't get up early enough to make it to the gym before flying out to portland to go to a wedding (thankfully not mine!) the hotel i stayed at only had leg curl, leg extension, and 50lb dumbbells, so heavy squat day got pushed back to monday.

box squat (about 1" below parallel):
225x10, 315x8, 355x6, 385x4, 405x2(4!), 135x15

lying leg curl:
120x10, 130x8, 140x6(4)

seated calf raise:
25x10, 50x10, 75x10, 100x10, 145x8

goodmornings:
95x10, 105x8, 115x8, 145x8

leg extension:
240x10, 270x8, 300x6(5)

static holds w/barbell (alternating grip):
225x30sec
275x30sec
325x15sec
375x10sec

a fine, fine day for squats - i've known for awhile that i had at least a 400lb squat in me, but i really didn't know how high since i never maxed it - 385x4 was surprisingly easy so i decided to throw a bit more on there, and after 2 reps i figured "what the hell" and got 2 more. i had at least another 1, maybe 2, reps in me at 405, which would put my 1RM (calculated) around 450-470. if that's accurate, then i potentially see 500 in my future by christmas. on the GMs i went really light, as i'd never done these before, and all the weights were really easy - so i can go up a good bit next time there. overall grade: A-

[RiNgMaSteR]

Awesome box squats man! 400 is just crazy, great work!

[ravyn]

workout #5 - back/biceps/speed bench

speed bench:
160x3, 160x3, 160x3 (wide grip)
160x3, 160x3, 160x3 (standard grip)
160x3, 160x3, 160x3 (close grip)

bent barbell row:
135x10, 145x8, 160x6, 170x4, 115x15

hammer strength front pulldown:
150x10, 170x8, 190x6, 210x4, 130x15

db shrugs:
75x10, 80x8, 90x6(7), 95x4(5), 60x15

t-bar row:
80x10, 90x8, 100x6, 110x4, 70x15

barbell curl:
45x10, 55x8, 65x6, 75x4(3), 45x15(10)

weighted ball crunches:
18x25, 18x25

diamond pushups:
15, 10, 10

comments: overall, pretty solid - the db shrugs were all rather easy, except for the problem of maintaining my grip. biceps were shot by the last set of curls - this continues to be my worst bodypart. grade: B

[ravyn]

workout 6... speed legs

speed squat:
225x3, 225x3, 225x3
275x3, 275x3, 275x3
255x3, 255x3, 255x3

standing calf raise:
455x15, 545x10, 635x8, 545x10, 455x15, 365x20

plate raise:
35x10, 45x8, 45x8, 45x8

rotator cuff (internal rotation):
25x15, 25x15

rotator cuff (external rotation)
25x15, 25x15

speed deadlift:
205x3, 205x3, 205x3
225x3, 225x3, 225x3

rotary ab machine:
80x10, 90x10, 100x10

ab crunch machine:
140x4, 130x5, 120x6, 110x12

comments: legs still sore from ME squat day, but overall everything went well. 275 might've been a little too heavy on the speed squat - i didn't have too much explosiveness off the bottom. grade: B

[ravyn]

workout 7: ME chest/tris

db bench press:
70x10, 90x8, 105x6, 110x4, 120x2(1), 65x15

4" ROM rack lockout:
135x10, 225x6, 245x4, 275x2, 305x2

db side raise:
20x10, 20x10, 20x10

tricep pressdown:
160x10, 175x8, 190x6(5)

abs machine:
120x10, 130x8, 140x6(4), 150x4, 110x15

comments:
hadn't really meant to use the 120s, but my gym doesn't have 115s, so i don't have much choice. i figure that once i get to 130x2 with the dbs my 1RM on regular bench should finally be over 300. the biggest challenge from here, though, is going to be school (which starts today) - and making sure to not let myself slack off in the gym since i'll be taking 17 credits this semester. after my next ME squat day, i'll start mixing up the exercises a bit. grade: B

[ravyn]

workout 8: ME legs / lower back (wednesday)

box squat:
225x10, 315x8, 385x4, 405x4(3), 425x2(0), 135x15

goodmorning:
135x8, 165x6, 185x6, 225x4(5)

lying leg curl:
120x10, 130x8, 140x6(4), 100x15

seated calf raise:
90x10, 115x10, 135x10, 160x10, 170x6

rotator cuff (internal rotation):
25x15, 25x15

rotator cuff (external rotation):
25x15, 25x15

comments: eh, i wasn't really feeling it - with the start of school and adjustment to a new schedule i've had **** for sleep all week and didn't feel 100% going in to this workout, particularly with the squats. i sat down on the box with 425 and just knew i wouldn't be getting up. =/ grade: C

[Fullback_45]

I def know how you feel about not feeling it becuase of school and **** bro. Still..........nice ass squats! Bench is looking solid as hell to.

[ravyn]

workout 9: DE bench / back / biceps

speed bench:
160x3, 160x3, 160x3
160x3, 160x3, 160x3
165x3, 165x3, 165x3

bent barbell row:
135x10, 145x8, 160x6, 170x4, 115x15

hammer strength front pulldown:
160x10, 180x8, 200x6, 220x4, 140x15(11)

db shrugs:
80x10, 85x8, 95x6, 100x4(8), 70x15

t-bar row:
85x10, 95x8, 105x6, 115x4(3), 75x15

barbell curl:
45x10, 55x8, 65x6, 75x4(5), 45x15

seated dip:
90x10, 180x10, 270x10, 360x5

weighted ball crunch:
20x25, 20x25, 20x25

comments: ok overall. biceps finally starting to feel a little stronger, but the pain in my left elbow as well as my left shoulder seems to not be going away. this may require a doctor visit, but i know what he's going to tell me (don't lift for awhile) and that's something i don't really want to hear. =/ grade: B+

[ravyn]

workout 10: DE squat/legs

jump squats + ATG squat:
225x3+1, 225x3+1, 225x3+1
225x3+1, 225x3+1, 225x3+1
225x3+1, 225x3+1, 225x3+1

(what is this, in case you're wondering? 3 jump squats out of standard squat stance, and then on the third jump, bring legs together to shoulder width or narrower and drop all the way down)

rotator cuff (internal rotation):
30x10, 30x10

rotator cuff (external rotation):
30x10, 30x10

standing calf raise:
495x15, 585x10, 675x8(9), 585x10(12), 495x15

plate raise:
35x10, 45x8, 45x8, 50x6(8)

speed deadlift:
225x3, 225x3, 225x3, 245x3, 245x3, 245x3

ab machine:
100x10, 120x8, 140x6, 100x10

comments: jump squats felt really good - got a good bounce off the bottom and a little bit more air than the last time i did these. shoulder and elbow still hurt. calling dr. tomorrow. =( grade: B+

[RiNgMaSteR]

Nice looking workouts man! Keep up the good work!!

[AJ010]

You expect to add 60lbs to bench, yet only 50 to squat and deadlift in one year? Why? I'd honestly say 60+ to bench and 75-100+ on squat and deadlift!

[ravyn]

well, the way i look at it, if i set ridiculously high goals, then i'll always be trying to do better. but yeah, now that you mention it, it does seem rather stupid to say 60lbs for bench and only 50 for squat/DL, when i'm probably a better squatter than anything else.

[ravyn]

workout 11...

db flat bench:
70x10, 90x8, 105x6, 110x4, 120x2(1), 65x15(14)

8" lockouts:
135x10(CG), 185x8, 225x6

db overhead extension:
60x10, 65x8, 70x6, 75x4(5), 50x15

reverse pec deck:
70x10, 80x8, 90x6, 90x6, 60x15(12)

swiss ball crunches: 40

comments: shoulder still hurts - but it only hurts when i do certain motions. doctor's appointment is next wednesday, but i asked a trainer at my gym and he said that it's probably something with my rotator cuff. bleh. wasn't really any stronger or weaker than last week, but i've finally figured out a foolproof (more or less) way to get sufficient protein intake (last two days have been over 220g, instead of my usual 100-150g) so we'll see how that affects future workouts. grade: B

[ravyn]

ME (not really) squat (saturday) - workout 12.

walking lunges:
110x30

atg pause squats:
110x10

upright seated leg press:
395x10

deadlift:
200x8, 270x6, 320x3, 320x3, 320x3, 320x3, 320x3

db overhead extension:
60x10, 70x10, 80x8, 90x6, 100x4

hammer curl:
40x10, 45x10, 50x10

ball crunches: 100

comments: ok, before you laugh, keep in mind that i was on vacation, and most hotels, even the bigger ones, don't have **** for leg equipment. the only free bar in the workout room was a short ez-curl bar, and it simply wouldn't hold any more than 320lbs for deadlifting, and i had no desire to DL or squat in their smith machine. i suppose some workout is better than no workout. in other news, my shoulder is still jacked, and the wonderful phoenix rush hour traffic prevented me from making my dr's appointment this morning, so it looks like i'm in for another week of light-to-no upper-body work. bleh. grade: C

[RiNgMaSteR]

Way to make due with what you have man! Looks pretty good! But why not just relax during your vacation, screw lifting?

[ravyn]

well, i was in vegas, and i figure that it's much cheaper to go lift for an hour than it is to sit at the blackjack table. =)

[ravyn]

workour 13: nothing in particular.

preacher curl / db overhead extension superset:
45x10/70x10, 50x8/80x8, 60x6/90x6, 65x6/95x6, 75x6

tricep pressdown:
145x10, 160x8, 175x5

ATG pause squat:
45x8, 225x7, 265x8

regular squat:
315x3, 335x3, 365x3, 385x1, 135x10

reverse-grip curl:
45x10, 45x10, 45x10

internal/external rotation:
15x25 / 15x15

hammer curl drop set:
50x8, 45x7, 40x6, 35x3
35x8, 30x6, 25x4

close-grip bench press:
135x10, 135x9, 135x6

comments: after not lifting for a week and a half, i'd been going nuts and had to get something done, so i just threw together a workout. went to the doctor this morning about my shoulder, and the diagnosis is rotator cuff tendinitis - so my upper-body routine is going to be limited to bis and tris for the next two weeks. more on that in the main forum... grade: B

[Fullback_45]

Pretty hardcore workout for working out in the hotel! Got a ****load of lower body streangth.

[ravyn]

workout 14: still avoiding the shoulders

deadlift:
135x8, 225x6, 315x3, 335x3, 365x3, 405x1(PR), 425x0

overhead db tricep extension:
70x10, 80x8, 90x6, 95x6, 100x4(3)

preacher curl:
45x10, 50x8, 60x6, 70x6, 80x4(5)

tricep pressdown:
145x10, 160x8, 175x6, 190x4, 115x15

reverse-grip curl:
45x10, 45x10, 45x10, 45x10, 45x10

lying leg curl:
120x10, 130x8, 140x6

leg extension:
stack(255)x10, stackx10, stackx10

seated calf raise:
135x10, 135x10, 135x10

comments: one more week of no benching... finally broke 400 on DL - in going for 425, it came off the floor very easily, but i got about 3/4 of the way up and couldn't lock it out. i'm guessing this means i need to hit the GMs and improve my lower-back strength. grade: A-

[Fullback_45]

Congrats on that Dead pr bro! Cant wait to see how many you put up with the 90s!

[AJ Roberts]

Great job in the PR and way to stick with your lifting even when on vacation. Thats the type of dedication that will help you reach your goals!!

[big_baller]

man you've got some nice lifts too!

Go for the 90 pound rep test.

[ravyn]

thanks guys - i'll be doing the 90lb rep test probably on wednesday - my shoulder's been feeling pretty good, so that'll be a good test.

[ravyn]

workout 15: 90lb db rep test and some other goodies

90lb db rep test: 14 - i think that puts me in a tie for 2nd.

box squat:
135x8, 225x6, 315x3, 365x3, 405x3, 425x2(PR), 450x1(PR), 475x0

goodmornings:
135x10, 185x6, 225x3, 275x3, 225x10

db overhead tricep extension:
70x10, 80x8, 90x5, 100x3

preacher curl:
55x10, 65x8, 75x4, 85x2

rotator cuff:
internal rotation: 15x15x2
external rotation: 15x15x2

weighted ball crunches:
20x20

comments: did better than i thought on the db rep test, and no pain in my shoulder, so i'm going to start working chest, back and shoulders into my routine again starting this weekend. a great day for squats - a 45lb PR. i can see 5 plates by december. grade: A

[big_baller]

Good work with the 14! We're in second??? Damn i better check britt's journal.