AA Max

[artificialaspirations]

BW 185

14" BOX SQUATS
45x10
135x5
225x5
245x5 <--new pr!
275x1 (missed the 2nd)
290x1
295x1
300x1

SUMO DEADS
135x5
225x5
315x3
315x1 (pulled this one conventional)
315x5
365x2 (added belt and mixed grip)

PENDLEY ROWS
135x5
185x5
185x5

BARBELL CURL
40x12
50x12
60x12
70x11

CARDIO
15 min steady state lvl 9 recumbant

STRETCH
The deads and low back are a bit disappointing. Still slight discomfort and lack of confidence in the erectors.

 

[ExtraMile]

looks like the strength is comin back bro! why u switched to sumo deads?

 

[artificialaspirations]

I've done them all along, just never labeled it that way. I did it today as I was planning on varying stance, but felt weak and uncomfortable on the conventional pull. So I'm gonna stick with sumo. I use conventional stance on defecits and rack pulls.

Goals by the end of march @ 181 bw are:
Squat 405
Bench 315
Dead 500
Press 205

To get there I need to:
1. heal up the low back and keep it healthy
2. work on posterior flexibility and loosening up tight hamstrings
3. develop right shoulder and keep it comfortable
4. strengthen triceps and work on strong lockouts
5. clean up the diet

 

[JDid23]

sick goals man!! good luck

 

[artificialaspirations]

OVERHEAD SQUAT
0x12
45x10
65x5
95x1
95x2
45x5
45x5

BENCH
45x15
95x5
135x5
185x3
225x3
225x3
225x3
225x3
225x3

PRESS
95x5
115x5
135x3
135x3
135x3

DCGBP
185x5
205x5
225x3
225x3
225x2

DIPS
0x8
0x8
0x8
0x8
0x8

Workout didn't go like I planned. The overhead squat was tough. I couldn't keep my heels flat at the bottom. Arms stay slightly forward (must be shoulder flexibility). The squats cracked my hip[s and knees like something I never felt before so I may have to set these aside. Bench went well, even paused a few of the first sets. I had to substitute OHP for rack presses as some ass-clown needed it to curl 50 lbs. Had to sub DCGBP for rack lockouts as another ass-clown needed rack for 1/2 squats. The other 2 squat racks were being used for curling. It was hopeless so I had to keep moving. Glad monday is over...

 

[the.gladiator1987]

LOL gotta love Mondays. chest and biceps for EVERYBODY

I should start doing my legs on monday. I cant tho because this T400 i shot in my ass formed a knot in my glute and its been 3 days already. OH squats are hard as hell man. I dont even want to attempt them lol. Really liking your log tho, I think it is helping your recovery by being able to see what you did last time and to track your progress and see what is working and what isnt.

 

[artificialaspirations]

SQUATS
45x10
135x5
225x3
250x3
250x3
250x3
250x3
250x3

GOOD MORNINGS
95x12
115x8
115x6
95x10
95x8

PULLUPS
0x5
0x5
0x5
0x5
0x5

RACK SHRUGS
135x15 monster mini
135x15 monster mini
135x15 monster mini
15x12 mini
185x6 monster mini
135x8 monster mini
45x12 monster mini

INCLINE DB CURL
15x20
15x15
15x12
20x8
20x8

CARDIO
15 min recumbant lvl 10 random

STRETCH

 

[Tblock1]

SQUATS
45x10
135x5
225x3
250x3
250x3
250x3
250x3
250x3

GOOD MORNINGS
95x12
115x8
115x6
95x10
95x8

PULLUPS
0x5
0x5
0x5
0x5
0x5

RACK SHRUGS
135x15 monster mini
135x15 monster mini
135x15 monster mini
15x12 mini
185x6 monster mini
135x8 monster mini
45x12 monster mini

INCLINE DB CURL
15x20
15x15
15x12
20x8
20x8

CARDIO
15 min recumbant lvl 10 random

STRETCH

Do good mornings hurt your back? Just wondering because I know you had an injury and they kinda hurt my back even though I don't even have an injury and was going pretty light 135-145 lbs.

 

[artificialaspirations]

no. they feel like good therapy more than anything. They really help me stretch the glutes and hams. At 135-145 I wouldn't feel comfortable and that might hurt my back. I'm working on hamstring flexibility and need to take tomorrow off from squating. Low back is pretty sore and sciatica is driving me crazy. Maybe the extra rest will help.

 

[artificialaspirations]

FRONT SQUATS
45x8 mini added here
95x8
135x3
135x3
135x3
135x3
135x3

INCLINE SPEED BENCH
45x8 Monster Mini added
95x5
135x3
135x3
135x3
135x3
135x3
135x3

PRESS
45x12
45x12 mini added
65x8
55x8
45x8

JM PRESS
45x15
65x12
75x10
65x12
75x15

BAND PRESSDOWNS
Mx12
MMx12
MMx12
MM+Mx8
MM+Mx8
MM+Mx8 Dropset
MMx8
Mx8

PULL-A-PARTS
Mx12
Mx12
M+5x12
M+5x12
MMx12
MMx12
Mx12