Roberts Attempt to Gain Weight and Strength.

RasPlasch · 03-22-2009, 09:33 PM

Quote:

Originally Posted by Ben dur

5x5 with 205

im jealous

You gotta be close to a 205 5x5 aren't you?

Sumo DL's
135 - 8
185 - 4
225 - 4
275 - 1
300 - 1
315 - 1
325 - 1
Some guy saw me deadlifting. He came up to me and asked if I liked powerlifting. I was like.....what? lol. He's like. You are putting up big numbers for your size, I thought you might be into powerlifting for a sport or something. I just said...nope, I just do it for fun! That surprised him. But he told be he used to powerlift. Deadlifted 600 and benched 500 something. He was a cool dude. Hopefully will see him again soon.

Pull Ups
BW + 45 - 3
BW + 60 - 2
BW + 70 - 2

Cleans
Kept them nice and light and with very little rest. Like...15-30 second rest.
135 - 5
135 - 5
135 - 6-8 don't remember

Did another superset? Maybe?

DB Press
65's - 8

Cable High Rows
Not sure if thats the name, but they hit the shoulders, not really the middle back.
80 - 8

DB Press
70's - 6

Cable High Rows
90 - 8

DB Press
75's - 4

Cable High Rows
100 - 8

Woah... Upper shoulders were pumped.

Bicep Machine
3 sets. 8 reps

Ben dur · 03-23-2009, 08:07 AM

i think id get 5 reps on my first couple sets

but i would not by my 3rd or 4th set

im jealous because you do this at 20lbs of bodyweight lighter than i

Quoi · 03-23-2009, 06:57 PM

Hey I'm jealous because hes a year younger than me and I'm not even close.....lol!

Good job Ras yo surprise me every time I read this!

RasPlasch · 03-23-2009, 09:40 PM

Thanks guys

Flat Bench Press
135 - 6
185 - 3
205 - 1
225 - 1
240 - 1
250 - 1
255 - 0 damnit!
I decided that since I have failed my 255 attempt twice. I'm going to try some negative training with 255 for a little bit. To get my body used to the weight.
255 - negatives 5 reps
255 - negatives 5-6 reps

CG Bench Press
185 - 5 pause reps
205 - 3
205 - 2

Flat Bench Press
145 - 10-12

DB Tricep Extensions
65 - 8
75 - 7
65 - 8

RasPlasch · 03-24-2009, 10:08 PM

Front Squats
135 - 8
165 - 6
180 - 6
200 - 6
Probably could've done 205 - 210 for 6. Meh, next time.

Leg Press
4 plates - 8
6 plates - 8
8 plates - 8

Leg Extensions
2 sets 15 reps each

Calves

Rubes11 · 03-25-2009, 10:20 PM

looks like your still getting stronger bud keep up the good work

RasPlasch · 03-27-2009, 08:05 PM

Flat Bench Press
135 - 8
160 - 8
175 - 8
185 - 8
200 - 7

DB Bench
60's - 8
70's - 8
75's - 8
80's - 7.5

Rope Tricep thing extension
3 sets 10 reps each

RasPlasch · 03-28-2009, 09:20 PM

Sumo Rack Deadlifts
135 - 6
225 - 4
275 - 2
315 - 2
335 - 1
365 - 1
385 - 1

Hang Cleans
135 - 5
140 - 5
145 - 5

Pullups slow negatives
BW - 8
BW + 10 - 8
BW + 25 - 8

DB Rows
70 - 8
75 - 6

Rear Delt Row
2 sets 8 reps

Ben dur · 03-29-2009, 08:24 PM

385

damn

wont be long before your slapping the 4th skillet on

RasPlasch · 03-29-2009, 09:57 PM

I know!

I won't be happy until I get 405 off the floor. Not off the rack.

Quoi · 03-30-2009, 09:41 PM

I envy you!!! I can get 200 off the florr and your pulling up 385......
Great JOB!!!!

RasPlasch · 03-31-2009, 10:04 PM

Lol off a rack! Not the floor

I can only pull maybe 330 off the floor.

Zercher Squats
135 - 6
175 - 4
200 - 4
215 - 3
225 - 3
Man those are fun.

Leg Press thingy
3 sets 6 reps

Calves on Leg Press Thingy
3 sets 20 reps each.

Rubes11 · 04-02-2009, 10:48 PM

your still getting stronger i see keep on working hard. i bet you can pull more then 330 off the floor just pull hard and keep your back arched it'll work out. i might have to try zercher squats. any advice on them?

RasPlasch · 04-03-2009, 11:43 AM

Haha yeah... use padding! Or else your arms will be scratched and bruised. And make sure you are holding the bar directly in the center. I lifted it off slightly off centered and almost fell over.

Quoi · 04-04-2009, 10:48 PM

Is a zercher squat like a front squat??

RasPlasch · 04-11-2009, 06:07 PM

Si senor.

Just got back from Mexico. Strength will be down. I have pretty much been drunk for the past 7 days. I am going to start my new rep scheme in the next few days.

Rubes11 · 04-12-2009, 12:42 AM

Quote:

Originally Posted by RasPlasch

Si senor.

Just got back from Mexico. Strength will be down. I have pretty much been drunk for the past 7 days. I am going to start my new rep scheme in the next few days.

ok so you got drunk on spring break and i got laid. who cares if the strength is down we had fun.

RasPlasch · 04-12-2009, 12:52 PM

Lol I got some.... didn't get laid though.

Where did you go for break?

Quoi · 04-12-2009, 09:20 PM

You were in Mexico!!!! LUCKY!!!!
Well your strength wont have gone down too much................LUCKY!!!

Rubes11 · 04-13-2009, 02:20 PM

Quote:

Originally Posted by RasPlasch

Lol I got some.... didn't get laid though.

Where did you go for break?

no where i stayed at home hung out with my younger brother till the girlfriend got back from her grandmas for a week then thats when it happend. didnt think it would happen anytime soon but it happend. ok so if you didnt egt laid wtf did you get?

the other half · 04-13-2009, 07:11 PM

you youngsters are so funny!!!!

good looking workouts there mr. rasplasch.
what are you weighing right now?

RasPlasch · 04-29-2009, 11:29 PM

Hey guys... I'm still alive. Just haven't been updating.

Rubes - finger banging and she touched my junk.
Haha

The Other Half - Weighed in today at 157.9lbs.... we will call it 158lbs

I'm not going to post any of my workouts that I missed on here. But I will post some videos.

YouTube - 275 Rack Deadlift

YouTube - 315 Rack Deadlift

YouTube - 350 Rack Deadlift

YouTube - 380 Rack Deadlift

YouTube - 225 Benchpress

Rubes11 · 04-30-2009, 05:35 PM

nice lifts and im glad to see that your puttin on some weight. and hey all i have to say about the fingure stuff is get it wet

Quoi · 04-30-2009, 07:32 PM

Wow youre BACK!!!!! Wow thought you quit lol!
Nice rack deads!

RasPlasch · 05-01-2009, 08:34 AM

Thanks guys. Still alive and lifting.

Just been really lazy lately for some reason.

Rubes11 · 05-01-2009, 11:03 PM

Quote:

Originally Posted by RasPlasch

Thanks guys. Still alive and lifting.

Just been really lazy lately for some reason.

lazy is kinda how i have been lately other then when it comes to bench and squat. put up 255x2 on bench and squated 405 the other week.

you post workout now lol.

RasPlasch · 06-24-2009, 01:33 PM

So I decided that I was very very bored of my method of lifting. So I'm trying something way different. I'm trying Crossfit. I don't know what the results will be. But, doing something new everyday is really appealing to me. So...

Yesterday

Pullups:

Weighted - 45lbs 3 reps
5 strict
7 assisted
Did that for 2 sets

Then for 2 sets:
35lbs 3 reps
5 strict
7 assisted

Then for 4 sets
25lbs 3 reps
5 strict
7 assisted

Not a part of crossfit but I also did

DB Press
60's - 8
70's - 8
80's - 8

Cable Press
42.5 on each arm - 8
50 on each arm - 2x8

Skullcrushers

45 - 8
50 - 8
60 - 8

RasPlasch · 06-24-2009, 03:28 PM

CrossFit: June 24

Front Squats 5 sets 3 reps

135 - 6
185 - 3
195 - 3
205 - 3
215 - 3
225 - 3

RasPlasch · 06-26-2009, 03:36 PM

CrossFit June 26

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 5 rounds of Thrusters
Completed 5 rounds of Hang Powercleans
Completed 4 rounds of Deadlift High-Pulls

I had to lay on the ground for a few minutes to regain composure after this workout.

RasPlasch · 06-27-2009, 04:06 PM

CrossFit June 27

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round

Not completely sure how many rounds I completed. I'm pretty sure it was in between 5-7 rounds.

Pullups were something like 15, 12, 12, 12 ,12, 12

03-23-2009, 08:07 AM	#302
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,233 Photos: 6	i think id get 5 reps on my first couple sets but i would not by my 3rd or 4th set im jealous because you do this at 20lbs of bodyweight lighter than i 21 5'11" ~175lbs 8% on elec. analyzer

03-23-2009, 06:57 PM	#303
Quoi Registered User Join Date: Dec 2008 Location: Arizona..... Posts: 123	Hey I'm jealous because hes a year younger than me and I'm not even close.....lol! Good job Ras yo surprise me every time I read this! MY JOURNAL!!!!! http://www.ironmagazineforums.com/on...-s-path-4.html "It never gets easier you only push harder" By mE

03-23-2009, 09:40 PM	#304
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Thanks guys Flat Bench Press 135 - 6 185 - 3 205 - 1 225 - 1 240 - 1 250 - 1 255 - 0 damnit! I decided that since I have failed my 255 attempt twice. I'm going to try some negative training with 255 for a little bit. To get my body used to the weight. 255 - negatives 5 reps 255 - negatives 5-6 reps CG Bench Press 185 - 5 pause reps 205 - 3 205 - 2 Flat Bench Press 145 - 10-12 DB Tricep Extensions 65 - 8 75 - 7 65 - 8 17 years old. 155lbs Weight goal : 165lbs

03-24-2009, 10:08 PM	#305
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Front Squats 135 - 8 165 - 6 180 - 6 200 - 6 Probably could've done 205 - 210 for 6. Meh, next time. Leg Press 4 plates - 8 6 plates - 8 8 plates - 8 Leg Extensions 2 sets 15 reps each Calves 17 years old. 155lbs Weight goal : 165lbs

03-25-2009, 10:20 PM	#306
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	looks like your still getting stronger bud keep up the good work 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

03-27-2009, 08:05 PM	#307
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Flat Bench Press 135 - 8 160 - 8 175 - 8 185 - 8 200 - 7 DB Bench 60's - 8 70's - 8 75's - 8 80's - 7.5 Rope Tricep thing extension 3 sets 10 reps each 17 years old. 155lbs Weight goal : 165lbs

03-28-2009, 09:20 PM	#308
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Sumo Rack Deadlifts 135 - 6 225 - 4 275 - 2 315 - 2 335 - 1 365 - 1 385 - 1 Hang Cleans 135 - 5 140 - 5 145 - 5 Pullups slow negatives BW - 8 BW + 10 - 8 BW + 25 - 8 DB Rows 70 - 8 75 - 6 Rear Delt Row 2 sets 8 reps 17 years old. 155lbs Weight goal : 165lbs

03-29-2009, 08:24 PM	#309
Ben dur Registered User Join Date: Jan 2008 Location: Milton FL Posts: 1,233 Photos: 6	385 damn wont be long before your slapping the 4th skillet on 21 5'11" ~175lbs 8% on elec. analyzer

03-29-2009, 09:57 PM	#310
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	I know! I won't be happy until I get 405 off the floor. Not off the rack. 17 years old. 155lbs Weight goal : 165lbs

03-30-2009, 09:41 PM	#311
Quoi Registered User Join Date: Dec 2008 Location: Arizona..... Posts: 123	I envy you!!! I can get 200 off the florr and your pulling up 385...... Great JOB!!!! MY JOURNAL!!!!! http://www.ironmagazineforums.com/on...-s-path-4.html "It never gets easier you only push harder" By mE

03-31-2009, 10:04 PM	#312
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Lol off a rack! Not the floor I can only pull maybe 330 off the floor. Zercher Squats 135 - 6 175 - 4 200 - 4 215 - 3 225 - 3 Man those are fun. Leg Press thingy 3 sets 6 reps Calves on Leg Press Thingy 3 sets 20 reps each. 17 years old. 155lbs Weight goal : 165lbs

04-02-2009, 10:48 PM	#313
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	your still getting stronger i see keep on working hard. i bet you can pull more then 330 off the floor just pull hard and keep your back arched it'll work out. i might have to try zercher squats. any advice on them? 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

04-03-2009, 11:43 AM	#314
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Haha yeah... use padding! Or else your arms will be scratched and bruised. And make sure you are holding the bar directly in the center. I lifted it off slightly off centered and almost fell over. 17 years old. 155lbs Weight goal : 165lbs

04-04-2009, 10:48 PM	#315
Quoi Registered User Join Date: Dec 2008 Location: Arizona..... Posts: 123	Is a zercher squat like a front squat?? MY JOURNAL!!!!! http://www.ironmagazineforums.com/on...-s-path-4.html "It never gets easier you only push harder" By mE

04-11-2009, 06:07 PM	#316
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Si senor. Just got back from Mexico. Strength will be down. I have pretty much been drunk for the past 7 days. I am going to start my new rep scheme in the next few days. 17 years old. 155lbs Weight goal : 165lbs

04-12-2009, 12:52 PM	#318
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Lol I got some.... didn't get laid though. Where did you go for break? 17 years old. 155lbs Weight goal : 165lbs

04-12-2009, 09:20 PM	#319
Quoi Registered User Join Date: Dec 2008 Location: Arizona..... Posts: 123	You were in Mexico!!!! LUCKY!!!! Well your strength wont have gone down too much................LUCKY!!! MY JOURNAL!!!!! http://www.ironmagazineforums.com/on...-s-path-4.html "It never gets easier you only push harder" By mE

04-13-2009, 07:11 PM	#321
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	you youngsters are so funny!!!! good looking workouts there mr. rasplasch. what are you weighing right now? "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-29-2009, 11:29 PM	#322
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Hey guys... I'm still alive. Just haven't been updating. Rubes - finger banging and she touched my junk. Haha The Other Half - Weighed in today at 157.9lbs.... we will call it 158lbs I'm not going to post any of my workouts that I missed on here. But I will post some videos. YouTube - 275 Rack Deadlift YouTube - 315 Rack Deadlift YouTube - 350 Rack Deadlift YouTube - 380 Rack Deadlift YouTube - 225 Benchpress 17 years old. 155lbs Weight goal : 165lbs

04-30-2009, 05:35 PM	#323
Rubes11 trying to become a beast Join Date: Sep 2008 Location: michigan Posts: 559	nice lifts and im glad to see that your puttin on some weight. and hey all i have to say about the fingure stuff is get it wet 5'7 179lbs 36in vert,4.55 40yrd dash goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20

04-30-2009, 07:32 PM	#324
Quoi Registered User Join Date: Dec 2008 Location: Arizona..... Posts: 123	Wow youre BACK!!!!! Wow thought you quit lol! Nice rack deads! MY JOURNAL!!!!! http://www.ironmagazineforums.com/on...-s-path-4.html "It never gets easier you only push harder" By mE

05-01-2009, 08:34 AM	#325
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	Thanks guys. Still alive and lifting. Just been really lazy lately for some reason. 17 years old. 155lbs Weight goal : 165lbs

06-24-2009, 01:33 PM	#327
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	So I decided that I was very very bored of my method of lifting. So I'm trying something way different. I'm trying Crossfit. I don't know what the results will be. But, doing something new everyday is really appealing to me. So... Yesterday Pullups: Weighted - 45lbs 3 reps 5 strict 7 assisted Did that for 2 sets Then for 2 sets: 35lbs 3 reps 5 strict 7 assisted Then for 4 sets 25lbs 3 reps 5 strict 7 assisted Not a part of crossfit but I also did DB Press 60's - 8 70's - 8 80's - 8 Cable Press 42.5 on each arm - 8 50 on each arm - 2x8 Skullcrushers 45 - 8 50 - 8 60 - 8 17 years old. 155lbs Weight goal : 165lbs

06-24-2009, 03:28 PM	#328
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	CrossFit: June 24 Front Squats 5 sets 3 reps 135 - 6 185 - 3 195 - 3 205 - 3 215 - 3 225 - 3 17 years old. 155lbs Weight goal : 165lbs

06-26-2009, 03:36 PM	#329
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	CrossFit June 26 Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Completed 5 rounds of Thrusters Completed 5 rounds of Hang Powercleans Completed 4 rounds of Deadlift High-Pulls I had to lay on the ground for a few minutes to regain composure after this workout. 17 years old. 155lbs Weight goal : 165lbs

06-27-2009, 04:06 PM	#330
RasPlasch Registered User Join Date: Mar 2007 Posts: 1,038 Photos: 3	CrossFit June 27 "Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round Not completely sure how many rounds I completed. I'm pretty sure it was in between 5-7 rounds. Pullups were something like 15, 12, 12, 12 ,12, 12 17 years old. 155lbs Weight goal : 165lbs

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