AA Max

[artificialaspirations]

BW 178

FRONT SPEED SQUAT
45x3
95x3
135x3
155x3
155x3
155x3
155x3
155x3 as little rest as possible 30-60 sec all sets

BENCH
45x5
95x5
135x5
185x5
230x5 had longer than normal rest for 230 sets to wait for competent handoff/spot
230x5
230x5
135x20 <--new pr!

PRESS
95x5
120x6 <--new pr!
95x10

DCGBP
195x4
195x4
135x10

BENT REAR DB RAISE
20x8
25x8
30x8

Great workout today. Felt strong on bench today. Had more reps in me but didn't want to fail. Afterall, I'm ramping back up and don't want to stall too quickly. Shoulder feels solid.

 

[Tblock1]

Wow your deadlift is pretty damn good. Like 1.6 times your squat!

 

[artificialaspirations]

Wow your deadlift is pretty damn good. Like 1.6 times your squat!

or my squat is pretty bad...depends how you look at it. I had a shoulder surgery 360 days ago that prohibited me from squatting (couldn't support bar and too inflexible to get arm back there) and doing any upper body work for a long time. One thing I could do was deadlift, so I put all my effort into that and now I am playing catch-up.

 

[artificialaspirations]

BW 181.5

SQUATS
45x5
95x5
135x5
185x5
225x5
275x3
300x1
190x20 <--new pr!

PULLUPS
0x8
0x8
0x4 not enough rest, shoulda done more

RACKPULLS from below knee
135x3
225x3
315x3
365x3 <--new pr for this height, last one mixed grip
405x1 <--new pr! (added mixed grip here)
405x1

RACK SHRUGS
225x8
315x8
315x8 added straps here
225x20
135x20

INCLINE DB CURL
20x12
20x12
20x12

Hips, glutes and hams were sore from the front squats the other day. The 190x20 was killer. Its crazy how 2-3 inches can lower my rack pull by 150lbs. Also, it feels easier to pull from the floor than the rack height I used today. Does that mean its too low or are my legs just out of the picture?

There is something about the power rack that zaps my grip strength. I can deadlift 365x5 or 400 plus with a mixed grip no prob...I get in the rack and I can't hold on...maybe its the different pace of the workout. Deads have more rest. Anyone else experience this?

Ate like shit all weekend and gained some weight back.

 

[SaiBoT]

I think after the 300lbs and the widowmaker your legs were definitely out. What stance were you using on the rack pulls? Right now i think you should add the straps, rack pulls purpose it's not to work the grip anyway.

 

[artificialaspirations]

I use normal stance in rack, shoulder width. I usually use straps.

 

[the_alcatraz]

This has got to be one of the most well-maintained thread on EF. Props Artificialaspirations - good job bro

 

[SaiBoT]

I use a narrower stance feels much better to me, tried the shoulder width and also sumo before and i didn't like how any of them felt on my lower back. My grip width stays right where the knurling starts (thumbs i mean) All these details make my rack pulls not awkward anymore.

 

[Tblock1]

or my squat is pretty bad...depends how you look at it. I had a shoulder surgery 360 days ago that prohibited me from squatting (couldn't support bar and too inflexible to get arm back there) and doing any upper body work for a long time. One thing I could do was deadlift, so I put all my effort into that and now I am playing catch-up.

Always look on the bright side of things

 

[the.gladiator1987]

Your deadlifts are strong my man!