AA Max

[artificialaspirations]

CHINUPS
0x10
0x10
0x8
0x4
0x5

T-BAR ROW
80x5
125x3
125x3
135x3
130x3
105x3
80x3

DUMBELL SHRUGS
125x12
125x12
125x10 (lost grip)

EZ-BAR DRAG CURL
30x15
50x12
60x12

INCLINE DUMBELL CURLS
20x12
20x12
20x10

HYPERS
0x12
0x12
45x8

Hamstrings are still very sore and tight. Need to start stretching these things daily or my DL will continue to suffer.

 

[artificialaspirations]

SQUATS
45x8
135x5
185x5
225x3
275x1
295x1
315x1 <--new pr!
325x1 <--new pr!
335x0 lost my form and turned into an OLY squat. Will attempt next week. I think I have this.

STATIC HOLDS
365 walked out held for few seconds
385 walked out held for few seconds
405 held for few secs in rack (didn't want to try walking it out as I was tired) heavy heavy heavy.

GOOD MORNINGS
45x12
95x8
115x8
45x10
115x8

STANDING BARBELL CALVES
45x20
95x20
135x15
165x15

ONE-LEGGED LP CALVES
125x20
125x20
125x125

NO ABS
heavy squats should be good enough.

Will attempt 335 sqaut and God willing, 350. That would be awesome and huge psychological PR. Even if I miss them, I am exstatic to be in the 300s. Hamstrings still super tight and worked on stretching them a lot after workout. I need to keep up on this as tight hams have always been a problem for me.

 

[artificialaspirations]

INCLINE SPEED BENCH
45x10
95x5
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

DUMBELL PRESS
25x12
30x12
35x12

ROLING TRICEP EXTENSIONS
25x20
50x12
60x12
70x8

ROPE PRESSDOWNS
50x12
70x12
80x6
60x6

REAR DELT MACHINE
55x12
75x12
95x12

Light workout today felt good. Really concentrated on explosive lifts with the light weights and strong lockouts. Got a good pump in triceps and it was nice to change up the exercises.

 

[ExtraMile]

keeo going bro

 

[artificialaspirations]

BW 188

DEADS
45x10
135x8
185x5
225x5
275x5
315x3
365x3
405x1
435x1 <--new pr!
445x0 (couldn't even budge it)

ROWS
135x5
185x5
205x3
225x0
225x1 <--new pr!

PULLUPS
0x5
45x2
70x1
45x4

EZ PREACHER CURL
30x15
45x15
65x12
75x8

SEATED DUMBELL HAMMER CURLS
20x12
20x12
20x12

RACK SHRUGS
135x15
225x10
315x8
405x5 <--new pr! (added straps here)

Got my goal DL weight for today. I'm done with the heavy DLs for a while. I'm tired physically and mentally. My hams are so fucking tight I'm surprised I can walk.

I have a max squat and max bench coming up next week and then I am backing off, resetting the 5x5 and resting more. Need to stop eating so much too, I'm getting fat as fuck, and the clothes are getting uncomfortable.

 

[the_alcatraz]

thanks for keeping this updated bro....you're lookin good...keep it up!

 

[artificialaspirations]

SQUATS
45x10
135x8
185x5
225x5
275x3 <--new pr!
315x1
335x1 <--new pr!
350x1 <--new pr!
135x20 <--new pr!

SLDL
45x12
135x10
135x12
135x8

1-LEG STANDING CALVES (in Smith Machine)
15x12
35x12
55x12
75x12

2-LEG STANDING CALVES (in Smith)
75x30

 

[artificialaspirations]

BW 188

BENCH
45x10
95x5
135x5
185x5
225x3
245x1
265x1 <--new pr!
275x1 <--new pr!
285x1 <--new pr!
225x10 <--new pr!

CLEAN AND PRESS
135x5
155x1
165x1 <--new pr!
175x1 <--new pr!
185x1 <--new pr!

DECLINE CGBP
185x5
225x3
245x1 <--new pr!
265x1 <--new pr!
275x1 <--new pr!

ROPE PRESSDOWNS
40x10
45x10
50x8
60x4
40x5
20x8

Well, that's it for a while. Time to deload and start a new program. I'll be testing maxes for the new exercises and doing some different stuff to change it up. I will do the 6000 lb challenge in the interim as well.

New program will be 5x5 and WSB based.

I'm thrilled with my progress
SQUAT 235 to 350
BENCH 215 to 285
DEAD 385 to 435

That puts my big three total at 1070 at 188lbs. I'd like to get my lifts up again and compete in a raw comp next year for fun.

Short term goals are:
SQUAT 365
BENCH 300
DEAD 455

2010 Year end Goals:
SQUAT 405
BENCH 315
DEAD 500

ULTIMATE LIFETIME GOALS
SQUAT 500
BENCH 400
DEAD 600

I'd like to do these raw at 181 or below if at all possible. I'm not opposed to equipped lifts, just haven't come that far yet.

Thanks to everyone for all the karma and encouragement. It helps so keep it coming.

Big thanks to DaveTSI who helped get my squat and bench form dialed in.

 

[SouthernLord]

You've made awesome progress bro. This has been a great log!

 

[artificialaspirations]

RACK PULLS (AT KNEE)
135x10 (with tyler grips)
225x10 (half with tylers, half without)
275x5
315x5
365x1
405x5 (added straps here)
455x5
495x1
545x1 <--new pr without belt
585x1 (added belt here)
605x1 <--new pr!
635x0 (moved a few inches and think I could have gotten it but back didn't feel right and didn't want to chance it)

WIDE GRIP PULLDOWNS
105x15
135x10
155x10
202x3

LOW CABLE ROW
120x10
135x10
150x10
202x3

CABLE SHRUGS
100x15
150x10
200x10

ALT CABLE CURLS
35x10
45x10
50x10

REVERSE CABLE CURLS (w/ tyler grips)
30x20
40x20
50x20