AA Max

[artificialaspirations]

12" BOX SQUAT
45x3
95x3
135x3
170x3
170x3
170x3
170x3
170x3

INCLINE SPEED BENCH
45x3
95x3
145x3
145x3
145x3
145x3
145x3
145x3

HS SHOULDER PRESS
60x20
110x12
130x12

PRESSDOWNS
100x12
120x12
140x12
110x12

REAR DELT CABLE
15x15
20x12
25x12
30x12

DIPS
0x20

 

[artificialaspirations]

I think I found a small local deadlift comp that I can compete raw in october. I'm really excited about it, the dead is my best lift and I just want to get used to some competition. Not too much pressure, hopefully a good warmup for me to do a full power meet next year.

 

[the.gladiator1987]

I think I found a small local deadlift comp that I can compete raw in october. I'm really excited about it, the dead is my best lift and I just want to get used to some competition. Not too much pressure, hopefully a good warmup for me to do a full power meet next year.

whats your max?

 

[artificialaspirations]

whats your max?

435 although I've lost weight since that pull. I'm hoping for 400-420

 

[artificialaspirations]

SQUATS
45x10
95x5
135x5
185x5
225x5
255x5

DEADS w/ double overhand
140x5
190x5
230x5
280x5
320x5
370x5 <--new pr! switched to mixed grip here (bounced it a bit which I never do. Tweaked low back and called it quits. Was going to try 410 for 1 or 2. I'm on the aspirin big time and hopefully it won't be too bad after some ice and rest.)

PULLUPS
0x8
0x8
0x5

MACHINE PREACHER
65x8
80x8
95x7

 

[artificialaspirations]

BW 180

BOX SQUATS
45x3
95x3
145x3
185x3 (low back not ready for this)
145x3
155x3
165x3
165x3

BENCH
45x12
95x8
135x5
185x5
235x5
235x3
235x3
235x3

HS PRESS
110x8
120x8
140x8

DCGBP
195x5
205x5
205x5

REAR DELT CABLE
20x8
30x8

Low back still sore and squats agrivated it a bit more. Was a bit disappointed on bench today as last weeks 230 felt much lighter.

 

[SaiBoT]

Maybe if you hit the reverse hyper machine to losen up that lower back, also hanging on the pullups bar while slowly rotating your legs/waist will speed up recovery and also hitting the foam roller just in case.

 

[moya]

...and the steam room, if your gym has one...

 

[artificialaspirations]

FRONT SQUAT
45x6
95x5
115x10
135x10
165x10
135x10

HS HIGH ROW
70x10
75x10
90x10
100x5
70x5 Dropset

HS LOW ROW
75x10
100x10
125x10
150x5
100x5 Dropset

HS SEATED SHRUG
45x20
70x20
50x20
50x20
50x20
25x16 Dropset

PREACHER MACHINE
65x20
80x10
95x3 and 3 forced
80x6 and 4 forced
65x8
40x6 Dropset, lost feeling and control of arms

Low back still sore so front squat was my only option and didn't want to push it and go too heavy.

This is without a doubt, the most boring and biggest waste-of-time workout I've done in a long time. It reminds me why I train the way I do and why I use freeweights. I can't wait to squat and DL again.

 

[the.gladiator1987]

FRONT SQUAT
45x6
95x5
115x10
135x10
165x10
135x10

HS HIGH ROW
70x10
75x10
90x10
100x5
70x5 Dropset

HS LOW ROW
75x10
100x10
125x10
150x5
100x5 Dropset

HS SEATED SHRUG
45x20
70x20
50x20
50x20
50x20
25x16 Dropset

PREACHER MACHINE
65x20
80x10
95x3 and 3 forced
80x6 and 4 forced
65x8
40x6 Dropset, lost feeling and control of arms

Low back still sore so front squat was my only option and didn't want to push it and go too heavy.

This is without a doubt, the most boring and biggest waste-of-time workout I've done in a long time. It reminds me why I train the way I do and why I use freeweights. I can't wait to squat and DL again.

LOL i just made a thread about why i hate hammer strength and most of the guys in my gym does them. I feel good doing deadlifts squats and bench