Aaron Andertons Workouts

Aaron Andertons workouts are all listed here as they happen. Take advantage of this look inside his training and use it to improve your own.

I deadlifted 804 at the Olympia Deadlift Invitational and won the SHW Gold Medal. It wasn't my best, but I will make sure my next contest is. I will be recording my workouts here as I get ready for my next contest. I am planning on doing a full meet and I will be lifting RAW. My biggest challenges will be avoiding injuries, and making sure I am flexible enough to get into deadlift position. Here are my workouts beginning in November 2011.

November 2, 2011

Deadlift 245 x 5, 445 x 3, 645 x 1, 645 x 1, 445 x 3
Bar Holds (double overhand grip) 315 x 35 seconds. 315 x 35 seconds.

November 4, 2011

Incline Bench Press 135 x 10, 225 x 10, 315 x 10, 405 x 5.
Bent Rows 225 x 10, 315 x 10
JM Press 135 x 10, 225 x 10, 315 x 5.
DB Curls 60's x 5, 80's x 5, 90's x 5

November 7, 2011---Weight 352

Bench Press w/ SlingShot 135 x 15, 225 x 10, 315 x 5, 405 x 5, 495 x 5*,405 x 12
Hammer Curls 60's x 10, 75's x 10
1 arm overhead triceps extensions 60 x 10, 65 x 10

November 10, 2011

Squat 135 x 5, 225 x 5, 315 x 5, 405 x 5, 495 x 5, 545 x 5, 585 x 5*

November 11, 2011

Upright Rows 45 x 12, 95 x 10, 135 x 10, 135 x 10
Hammer Rows 225 x 10, 315 x 10, 405 x 10
JM Press 135 x 10, 225 x 5, 315 x 5
DB Curls 60's x 8, 70's x 8

November 14, 2011

Bench Press 135 x 10, 225 x 10, 315 x 5, 405 x 5, 455 x 3
DB Curls 50's x 10, 65's x 8, 75's x 6
Rope Pushdowns 95 x 15, 95 x 15, 95 x 10

November 21, 2011----Weight 351

Rack Deadlift (3 inches below knee)245 x 5, 335 x 5, 445 x 1, 645 x 1, 735 x 1, 735 x 1, 805 x 1
Barbell Shrugs 245 x 15, 445 x 15, 445 x 15

November 25, 2011

Apollan's Axle Bench Press 70 x 10, 160 x 10
add SlingShot 250 x 10, 340 x 20, 340 x 18
Axle grip hold 160 x 20 seconds, 250 x 20 seconds, 300 x 15 seconds

November 28, 2011

Standing Overhead Press 45 x 10, 135 x 10, 205 x 5, 275 x 2, 275 x 3
Side Lateral Raises 20's x 12, 30's 10, 40's x 10
Seated Machine Shoulder Press 225 x 20, 315 x 15
EZ Bar Curls 85 x 10, 135 x 10
1 arm overhead triceps extension 50 x 10

November 30, 2011

Power Cleans 135 x 5, 185 x 5, 235 x 3
Squats 225 x 5, 315 x 5, 415 x 3 just not feeling it today.
Standing Calf raises 255 x 10, 255 x 10
Leg Curls 100 x 10, 140 x 10, 140 x 10

December 1, 2011------Weight 353

Bench Press lockouts in the rack
6" off chest 135 x 10, 225 x 10, 315 x 5
8" off chest 405 x 5, 495 x 2, 545 x 1
CG Bench lock-outs 515 x 1, 605 x 1, 705 x 1
Hammer Strength Incline Press 225 x 15, 315 x 12, 315 x 10
Hammer Strength Rows 225 x 20, 225 x 20

December 5, 2011-----Weight 355

Bench Press 135 x 15, 225 x 10, add SlingShot 315 x 5, 405 x 5, 495 x 3
Seated DB Press 65's x 15, 80's x 15, 100's x 12
DB Curls 55's x 8
1 arm overhead triceps extension 55 x 10

December 8, 2011

Deadlift 245 x 5, 445 x 2, add belt 645 x 1, 735 x 1
Shrugs 245 x 15, 445 x 10
Worked on pinch grip with large rubberized 45 pound plate.

December 12, 2011----Weight 356

Bench Press 135 x 10, 225 x 5, 275 x 5, 315 x 1, 365 x 1, add SlingShot 405 x 1, 475 x 1, 525 x 1 (easy)
Dumbbell Curls 65's x 5, 75's x 5, 90's x 5
Pushdowns 120 x 15, 95 x 15 (each set was on a different machine with different leverages due to someone jumping on the first machine after my first set)

December 14, 2011

Squats 135 x 8, 225 x 5, 315 x 3, 405 x 1, 495 x 1, 585 x 1, 635 x 1
Bar Holds 225 x 10 seconds, 315 x 10 seconds, 405 x 25 seconds
Pinch grip 2 rubber 25's x 10 seconds each hand, 1-25 and 2-10's for 10 seconds each hand.

December 15, 2011

Incline Bench Press 135 x 15, 225 x 10, 315 x 5, 365 x 3, 405 x 5
Double pulley seated row w/ elbows high and wide 50 x 10, 90 x 10, 100 x 10
Barbell Curls 45 x 10, 115 x 5, 155 x 5, 185 x 5
Lying Dumbbell Triceps Extensions (one dumbbell in each hand)60's x 10, 80's x 10, 100's x 10

December 19, 2011

Bench Press 135 x 15, 225 x 10, 315 x 5, add SlingShot, 405 x 5, 475 x 1, 545 x 1 easy, 585 x 1 spotter touched bar so I don't think I got it, but it was close.
DB Curls 65's x 5, 80's x 5, 100's x 5
1 arm overhead triceps extension 50's x 10, 60's x 10, 70's x 10

December 21, 2011

Rack Deadlift (at the knees)245 x 5, 445 x 3, 645 x 1, 735 x 1, 825 x 1, 875 x 1
Bar holds 225 x 20 seconds, 315 x 20 seconds, 405 x 20 seconds.

December 26, 2011----Weight 350

DB Bench Press 70's x 15, 85's x 15, 100's x 12
Rack Bench Press 8" off chest 225 x 6, 405 x 3, 495 x 1, 565 x 0
Barbell Curls 115 x 5, 135 x 5, 175 x 5
DB Louies 70's x 10, 90's x 10

December 28, 2011

Squat 135 x 5, 235 x 5, 325 x 3, 415 x 1, 505 x 1, 555 x 1 (all done RAW)
Leg Curls 120 x 15
Standing Calf Raises 255 x 10

December 29, 2011

Standing Press 135 x 5, 185 x 1, 225 x 1, 275 x 1, 315 x 1, 365 x 1
Hammer Strength Row 225 x 10, 315 x 10, 405 x 10, 495 x 10
Hammer Curls 60's x 10, 80's x 10
Dip Machine 225 x 10, 315 x 15

January 2, 2012----Weight 352

Bench Press 135 x 15, 225 x 10, 315 x 5, 405 x 1, 455 x 1, add SlingShot 495 x 3, 525 x 3*
DB Curls 40's x 10, 65's x 5, 85's x 5
1 Arm Overhead Triceps Extension 40's x 10, 65's x 10, 75's x 10

January 4, 2012

Deadlift 245 x 5, 245 x 5, 445 x 1, 645 x 1, 695 x 1 (no belt)
Barbell Shrugs 225 x 10, 315 x 10, 405 x 10
Bar Holds 405 x 20 seconds

January 9, 2012

Incline DB Press 75's x 15, 100's x 10, 125's x 10
JM Press 135 x 10, 225 x 10, 275 x 8
DB Curls 55's x 8, 70's x 8
Rope Pushdowns 72.5 x 15, 72.5 x 10

January 16, 2012

Bench Press 135 x 15, 225 x 10, 315 x 5, 405 x 1, add SlingShot, 495 x 1, 545 x 1
JM Press 135 x 10, 205 x 10, 255 x 10
DB Curls 45's x 8, 60's x 8

Previous Workout Logs

I am back in action and planning to deadlift 800+ at an APF contest in September. My first workouts will be pretty light compared to my usual because I haven't been lifting for a couple of months, but I expect to improve rapidly.

One thing I did to get myself motivated to train was to start taking H+ Blocker again before workouts. That stuff is amazing for giving you great energy and actually lifting more in the gym!

June 15, 2007 Weight- 342

Bench Press 135 x 10, 225 x 5, 315 x 5, 315 x 5Standing Press 95 x 10, 135 x 10, 135 x 10Pulldowns 170 x 10, 170 x 10 DB Curls 35's x 10, 45's x 10 1 Arm Overhead Extension 35 x 10, 45 x 10

June 16, 2007

Squat 135 x 10, 225 x 10, 315 x 5Seated Calf Raises 70 x 25, 140 x 20, 210 x 20 Leg Curls 130 x 10, 130 x 10, 130 x 10 Leg Extensions 120 x 12, 120 x 10, 120 x 10 Cable Crunches 200 x 20

June 18, 2007 Weight- 338

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 365 x 3 Row Machine 170 x 10, 220 x 10, 220 x 10 Seated DB Press 70's x 15, 80's x 15 Preacher Curl Machine 100 x 15, 120 x 12 Pushdowns 120 x 12, 120 x 12

June 18, 2007 Wt- 339

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 365 x 3Chest Supported Row 170 x 10, 220 x 10, 220 x 10 Seated DB Press 70's x 15, 80's x 15 Preacher Curl Machine 100 x 15, 120 x 12Pushdowns 120 x 12, 120 x 12

June 22, 2007 Weight- 344

Bench Press 135 x 20, 225 x 10, 315 x 7, 365 x 3Wide Grip Pulldowns 190 x 12, 250 x 10 Standing Barbell Press 135 x 10, 185 x 10, 225 x 5 DB Curls 50's x 10 1 Arm Overhead Triceps Extension 50 x 10

June 23, 2007 Weight- 341

Deadlift 255 x 10, 455 x 3, 455 x 5 Power Shrugs 235 x 15, 415 x 10 Seated Calf Raises 115 x 20, 185 x 20, 225 x 10 Leg Curls 120 x 15 Leg Extensions 120 x 15 Wide Stance Leg Press 200 x 15, 400 x15

June 25, 2007 Weight- 347

Medium Grip Bench Press 135 x 15, 225 x 10, 315 x 5, 365 x 5, 405 x 1, 405 x 1Plate Loaded Row Machine 225 x 15, 315 x 10, 315 x 10JM Press 135 x 10, 225 x 8, 225 x 10 DB Curls 50 x 10, 60 x 10, 70 x 8

June 28, 2007

Bench Press 135 x 15, 225 x 5, 315 x 5, 385 x 2 (felt a little heavy)Machine Row 170 x 15, 220 x 15Plate Loaded Incline Bench Machine 225 x 15, 405 x 17 That's it for the day. I had some other things I had to do, and my body was telling me that it was enough this time. Soon I will be able to push harder.

June 29, 2007 Weight- 348

Squats 145 x 10, 235 x 5, 325 x 5, 415 x 5Standing Calf Raises 340 x 15, 340 x 12Leg Extensions 120 x 10, 170 x 12Stiff Legged Deadlifts 135 x 10 Incline Sit-Ups 10

July 2, 2007

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 405 x 1, 425 x 1, 315 x 14Plate Loaded Pulldown Machine 225 x 15, 315 x 15, 405 x 10 Seated DB Press 70's x 15, 85's x 15 (felt good) DB Curls 50's x 15 1 Arm Overhead Triceps Extension 50 x 15

July 6, 2007 Weight- 343

Incline DB Press 60's x 20, 80's x 20, 100's x 15, 120's x 10Underhand Pulldowns 150 x 10, 200 x 10, 250 x 10Upright Rows 95 x 10, 135 x 10, 135 x 10Incline DB Curls 45's x 10, 45's x 10JM Press 135 x 12, 225 x 10Preacher Curl Machine 120 x 10, 120 x 10Rope Pushdowns 130 x 15, 130 x 12

July 9, 2007
Deadift 255 x 5, 455 x 1, 545 x 1, 545 x 1, 545 x 1Power Shrugs 255 x 15, 345 x 12, 435 x 10Seated Calf Raise 115 x 20, 185 x 20Leg Curls 120 x 15, 120 x 15Leg Extensions 120 x 15, 120 x 15Rope Crunches 200 x 20

July 10, 2007
Medium Grip Bench Press 135 x 15, 225 x 10, 275 x 5, 315 x 1, 405 x 1Machine Row 150 x 15, 200 x 15, 220 x 12, 220 x 12Incline DB Press 70's x 15, 90's x 10, 110's x 10, 120's x 10DB Curls 50's x 10, 60's x 81 Arm Overhead Triceps Extension 50 x 10, 45 x 10

July 13, 2007 Weight- 352
Wide Grip Bench Press 135 x 10, 225 x 10, 315 x 5, 365 x 5, 405 x 5Seated Row 170 x 10, 250 x 10, 250 x 10Seated DB Press 70's x 20, 90's x 18Hammer Curls 50's x 10, 60's x 10Triceps Pushdowns 140 x 12, 140 x 12

July 16, 2007
Squats 145 x 8, 235 x 5, 325 x 5, 425 x 5Leg Press Calf Extensions 180 x 20, 380 x 25Leg Press 380 x 20Incline Sit-Ups 15

July 17, 2007
Bench Press 135 x 10, 225 x 8, 315 x 3, 405 x 1, 435 x 1JM Press 135 x 10, 185 x 10, 225 x 10Axle Curl 70 x 10, 90 x 10, 90 x 10