AA Max

[artificialaspirations]

SPEED LEG PRESS
215x8 Doubled Reverse MM here
395x5
485x3
575x3
665x3 Another Reverse MM added here
755x3
755x3
755x3
755x3

GOOD MORNINGS (just stretching posterior chain)
45x5
45x5
45x5

SLDL (just stretching posterior chain)
60x1
60x1

BENCH
45x10
95x5
135x5
185x3
225x3
225x3
225x3
225x3
225x6

RACK PRESS
95x5
115x5
135x5
135x4
135x4

DCGBP
185x5
205x5
225x3
225x3
185x8

FACEPULLS
60x20
80x12
95x12


STRETCH

Sciatica feels like its getting worse. Concerned I might have a herniated disc.

 

[SaiBoT]

SPEED LEG PRESS
215x8 Doubled Reverse MM here
395x5
485x3
575x3
665x3 Another Reverse MM added here
755x3
755x3
755x3
755x3

GOOD MORNINGS (just stretching posterior chain)
45x5
45x5
45x5

SLDL (just stretching posterior chain)
60x1
60x1

BENCH
45x10
95x5
135x5
185x3
225x3
225x3
225x3
225x3
225x6

RACK PRESS
95x5
115x5
135x5
135x4
135x4

DCGBP
185x5
205x5
225x3
225x3
185x8

FACEPULLS
60x20
80x12
95x12


STRETCH

Sciatica feels like its getting worse. Concerned I might have a herniated disc.

In all honesty bro i don't think you should do any speed work @ all, not even for the upperbody, most of it will only cause more harm than good.

 

[the.gladiator1987]

yea i agree man speed work isnt what you want right now. I just did slow controlled weights, never went lower than 12 reps when I got hurt and it eventually got better.

 

[artificialaspirations]

good point. I figured speed work would be better because of the lighter weights. Doc wants to get an MRI onmy spine next week. ugh

 

[artificialaspirations]

BW 183

LEG PRESS
305x10
395x8
485x5
575x5
665x5
755x5
845x5 <--PR!
935x2 <--PR!

DB ROWS
100x10 <--PR!
100x11 <--PR!
100x12 <--PR!

PULLDOWNS
135x12
135x10
135x7

DB BAND SHRUGS
45MMx12
45MMx12
MMx25

EZ BAR BAND CURL
20mmx12
20Mx10
20Mx10
20mmx10
20mmx10

CARDIO
8 min recumbant

STRETCH
really held the hamstring stretches a long time and used 25lb plate to assist.

 

[SaiBoT]

BW 183

LEG PRESS
305x10
395x8
485x5
575x5
665x5
755x5
845x5 <--PR!
935x2 <--PR!

DB ROWS
100x10 <--PR!
100x11 <--PR!
100x12 <--PR!

PULLDOWNS
135x12
135x10
135x7

DB BAND SHRUGS
45MMx12
45MMx12
MMx25

EZ BAR BAND CURL
20mmx12
20Mx10
20Mx10
20mmx10
20mmx10

CARDIO
8 min recumbant

STRETCH
really held the hamstring stretches a long time and used 25lb plate to assist.

Try multi directional stretches bro, something like martial artists do.

 

[JDid23]

strongass rows man

 

[Tblock1]

Nice! I like how you are still hitting pr's even though you are injured!

 

[artificialaspirations]

LEG PRESS
215x12
305x12
395x12
485x12
575x12
665x12
755x12 <--PR!

INCLINE SPEED BENCH
45x10
45x5 Monster Mini added here
95x5
145x3
145x3
145x3
145x3
165x3
185x1

PRESS
95x12
95x8
95x8

SKULL CRUSHERS
45x12
65x12
70x8
65x10
50x15

UPRIGHT BAND ROWS
Mini x 12
Mini x 12
Mini x 12

STRETCH

 

[artificialaspirations]

BW 182.5

CHINUPS
0x14 <--PR! (at this bodyweight)
0x6
0x6
0x6
0x6
0x6
0x6
0x6
0x6
0x6
0x6
0x5
0x4
0x4
0x4
0x5
0x3
0x1 <--100 total. Most pullups/chinups in one day

LOW CABLE ROW
135x5
155x5
165x5
165x6
180x3

NERD ROWS
45x8
25x15
25x15

INCLINE DB CURL
25x8
25x8
25x6
25x6
20x7

CARDIO
15 min recumbant lvl 10 steady state

STRETCH