T Nation

My Road to 1000 Raw


#1

Height: 5ft9
Weight: 163
Age: 19

Maxes (BP, SQ, DL): 215+245+355 = 815 (185 pounds to goal)
My squat is way too low, definitely need to work on that more.

Day 1
Bench Press 1 2 3 4 5 6
Set
1 155/5 165/5 165/5 165/5 177/5 177/5
2 160/5 165/5 165/5 170/5 177/5 177/5
3 160/5 165/4 165/5 170/5 177/5 177/5
4 160/5 165/5 165/5 170/5 177/4 177/5
5 160/5 165/5 165/5 170/4 177/4 177/5

BB Curl 1 2 3 4 5 6
1 65/5 70/5 75/5 80/5 85/5 Skip/deload
2 65/5 70/5 75/5 80/5 85/5
3 65/5 70/5 75/5 80/5 85/4
4 65/5 70/5 75/5 80/5 85/3
5 65/5 70/5 75/5 80/5 Skip/deload

Pause BP 1 2 3 4
1 135/3 140/5 140/3 135/3
2 135/3 150/3 145/3 145/3
3 135/3 140/5 145/3 135/3
4 135/5 145/3

DL w/25s 1 2 3 4 5
1 190/5 230/5 210/3 215/5 245/5
2 210/5 230/4 230/3 234/5 255/5
3 230/5 230/4 190/2 234/5 260/4
4 230/5 230/4 190/2 234/5 260/4
5 230/3 230/4 190/2 245/5 Deload

Rack Pull (above knee) 1 2 3 4 5
1 225/3 270/3 275/3 315/3 365/3
2 275/3 290/3 325/3 265/3 385/3
3 275/3 310/8 345/3 365/9 Deload
4 275/3 365/8 Deload

Day 2

Back Squat 1 2 3 4 5
1 195/3 180/3 200/3 207/3 208/3
2 205/2 200/2 215/2 217/2 228/3
3 215/1 220/1 230/1 225/1 238/1
4 200/3 200/3 215/3 217/3 228/3
5 210/2 215/2 225/2 225/2 228/1
6 220/1 230/1 230/1 235/1 Skip

One Leg Leg Press 1 2 3 4 5
1 170/6 170/8 190/8 FS 135 3x3 135/8
2 150/8 170/8 190/8 160/8
3 150/8 170/8 190/8 180/8
4 180/8

Pendlay rows 1 2 3 4 5 6
1 140/5 160/5 165/5 165/5 170/5 175/5
2 150/5 160/5 165/5 165/5 170/5 175/5
3 155/5 160/5 165/5 165/5 170/5 175/5
4 160/5 160/5 165/5 165/5 170/5 175/5
5 160/5 160/5 165/4 165/5 170/5 175/5

BB Extensions 1 2 3 4 5
1 70/5 80/5 85/5 80/5 90/5
2 70/5 80/5 85/5 85/5 90/5
3 70/5 80/5 85/5 85/5 90/5
4 80/4 80/5 85/3 85/5 90/5
5 80/5 80/5 90/5

Pullups 1 2 3 4 5
1 9 8 12 25/5 12
2 8 10 10 25/3 8
3 7 9 8 9 7

I ran this from mid April to mid May.


#2

May 17 to June 2 (Another workout on June 7)

Upper:

A) BP 5x5

  1. 183/3, 183/4, 183/5, 183/4, 183/3 (3477)
  2. 183/4, 183/4, 183/3, 183/4, 183/4 (3477)
  3. 185/4, 185/4, 185/4, 185/4 Switching to 4x4 since I stalled on 5x5 (2960)
  4. 190/4, 190/4, 190/4, 190/4 (3040) May 30th
  5. 195/4, 195/4, 195/4, 195/4

B) Chinups 6x2-4

  1. 35/3, 40/3, 40/3, 40/3, 40/2, 40/2 (2673)
  2. 40/3, 40/3, 40/3, 40/3, 40/3, 40/3 ds bw/3 + 3 partials (3408)
  3. 40/4, 40/4, 40/4, 40/3, 40/3, 40/3 (3528)
  4. 40/4, 40/4, 40/4, 40/4, 40/3, 40/3 (3696)
  5. 40/4, 40/4, 40/4, 40/4, 40/3, 40/3

C1) DB High Incline Press 3x4-8

  1. 60/5, 65/5, 70/4 (1810)
  2. 70/5, 80/2, 70/5, 70/3 (2140)
  3. 75/2, 70/5, @2 70/5, 60/7 (2540)
  4. 45/5, 50/5, 55/5, 60/5, 65/5, 70/5, 55/12 (4110)
  5. 50/13, 60/8, DS 40/?

C2) One arm DB rows 3x4-8 (Paused between reps)

  1. 80/5, 90/8, 95/7 (3570)
  2. 90/8, 95/7, 100/6 (3970)
  3. 100/9, 100/7, 100/8 (no pause) (4800)
  4. 85/5, 100/8, 110/5, 110/7 (3990)
  5. 85/5, 110/4, 110/7 ds 70/7, 40/17

D1) BB curls 3x8-12 (70)

  1. 70/8, 70/7, 70/6 (1470)
  2. 70/10, 70/10, 70/9 (2030)
  3. 75/9, 75/7, 75/8 (1800)
  4. Skip (Deload)
  5. Incline DB 30/8, 30/6, 30/5

D2) BB extensions 3x8-12 (75)

  1. 75/10, 75/7, 75/6 (1725)
  2. 75/12, 75/12, 75/12 (2700)
  3. 80/6, 80/6, 80/6 (1440)
  4. Skip Deload
  5. One arm db extensions 25/8, 30/8, 30/8

Lower:
A) Deadlift from floor 6x2-4

  1. 280/4, 300/3, 300/2, 300/2, 300/3, 300/2 (4720)
  2. 300/3, 300/3, 300/3, 300/3, 300/2, 300/2 (4800)
  3. 300/4, 300/3, 300/2 (2700) Deload
  4. 300/4, 300/4, 300/4, 300/3, 300/2, 300/3

B) Front squat (3)

  1. 95/3, 135/3, 160/3, 170/3, 180/3, 185/3, 190/3 (3345)
  2. 95/3, 135/3, 155/3, 165/3, 175/3, 185/3, 195/2 (3120)
  3. 135/5, 157/3, 167/3, 135/3, 135/3, 135/3 (2592)
  4. 135/3, 145/3, 155/3, 165/3, 175/3, 185/3

C) Leg Press (3x8)

  1. 270/6, 320/6, 360/5 DS 270/6 (6960)
  2. 270/8, 320/7, 320/8 (6960)
  3. Skip deload

D) Lower back extensions 3x

  1. 45/10, 45/16, 45/16 (1890)
  2. 45/10, 45/12, 45/18 (1800)
    Light sumos *I thought my lower back strength was what was holding me back in my deadlift (and causing it to round during max attempts, but I found out it was the lack of hip strength that was causing it. Besides, with a long torso I should be pulling sumo, might as well get in some practice and more hip work).
  3. Skip deload

Machine Calve raises

  1. 340/8, 400/8, 440/10, 480/10 (15120)
  2. 440/10, 480/10, 520/10 ds 420/10, 320/8 (21160)
  3. Skip deload

Core work

Feel free to critique the program. I’m planning to run it like:
Day1: Upper
Day2: Lower
Day3: Off
Day4: Upper
Day5: Off
Day6: Lower
Day7: Off

Session 3 lower body was a deload, because I mistakenly took too much magnesium glycinate. I felt sluggish and burned out. I’m also taking June 2 to the 9th off due to a trip, I’ll do some makeshift workouts with resistance bands and plyometrics.


#3

June 10th - ?? Routine

I designed this routine to be a high frequency 6 day split (a 3 day split repeated twice within a week.) My goal is to build some mass and lots of strength. If you’ve looked closely, I do not have squats included, this is because my gym does not have a squat rack, if you look at this article (overspeedtraining.com/legsart.htm) the step up seems like a viable substitute for it, I’m willing to test it out.

My session will look like:

  1. Foam rolling/Mobility exercises
  2. Dynamic stretcing
  3. Workout
  4. Static stretching

Day1/4 Chest and Back
BP (4x4)

  1. 185/4, 190/4, 195/3, 195/4 (no spotter, so I didnt feel comfortable starting with 195)
  2. 197/4, 197/4, 197/3, 197/3
  3. 200/2, 200/3, 185/3, 185/3

Chinup (4x4)

  1. 45/4, 45/4, 45/4, 45/3
  2. 45/4, 45/4, 45/4, 45/3 + bw neg
  3. Wide grip 15, hammer 9

Low Incline DB BP w/ monster mini(4x 6-8)

  1. 30/8, 45/7, 50/7, 50/8
  2. 24kg/7, 24/8, 24/8, 24/9
  3. skip

High Incline DB row (4x 6-8)

  1. 50/8, 31kg/6, 31/7, 31/8
  2. 54/9, 64/8, 70/7, 70/7
  3. Machine: 63/10, 70/10, 77/8, 70/8, 70/8, 55/17, 55/10

Cable crossovers and pulldowns (w/band)

  1. 9kg/20 /20, 20/20, 16/20
  2. 9/10, 9/28 ds/21, 16/20, 16/35 ds /16
  3. 11/16, 11/15, 11/11

Minisession:

  1. Band pull apart x50, tricep extension x40, band hammer curls x50

Day2/5 Legs/abs
Sumo deadlift (4x4) Band TKE between sets

  1. 235/4, 245/4, 265/4, 285/4
  2. 290/4, 290/2 (grip slipped), 290/4, 290/3
  3. Conventional 225/2, 245/2. 265/2, 287/2, 292/2, 225/3
  4. Conventional on 4 inch box 225/3, 245/3, 265/3, 275/3, 285/2

Barbell step up ramp up to 3x3 with 90%

  1. 18inch box: 40/6, 60/3, 80/3, 95/3, 40kg+2bars/3, 44/3, 48/ 3x3
  2. 20inch box: 40/6, 60/3, 80/3, 100/3, 48kg+2long bars/3x3
  3. 20inch box: 40/6, 60/3, 80/3, 100/3, 52kg+2long bars/3x3
  4. 88/9, 88/10

Back raise w/ monster mini

  1. /5, 24kg/5, 48/ 3x5
  2. LB: 24kg/5, 48/5, 48/5, drop sets 48+b/6, 48/6, 24/7, B/8, bw/10
  3. no band 52/10, +b/6, /6, drop sets 52+b/5, 52/4, 26/8
  4. 32kg kb swings/20

Standing situps (gut pushed out)

  1. 21kg/5, 28/5
  2. 29/5, 34/8, 34/10
  3. 34/8, 36/6, 36/9
  4. Skip

Mini session: Band leg curls, abduction and core (ab wheel)

  1. 50, 30, 10

Day3/6 Shoulders Arms and misc

Pushups w/ handles (3 sets)

  1. 3x10
  2. 3x12

Rear delt raises (3 sets)

  1. 20/10, 25/8, 30/8
  2. 30/8, 30/8, 30/8

Facepull (3x8)

  1. 22/10, 24/10, 26/7
  2. 26/7, 24/8, 24/7

Incline DB curls

  1. 25/8, 30/6, 30/7
  2. 30/10, 35/6, 35/5 +slow negative

Tricep machine (4x 5-7)

  1. 53/7, 53/7, 53/8

  2. JM press felt better 65/6, 85/5, 90/6

  3. farmers walk: 135/4, 185/4, 235/2

  4. dip/chin: 30/15

Calve work and foam rolling and static stretching

I plan to run this program until I stall. Afterwards I’ll probably implement a westside based program or at least incorperate some undulating periodization.