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AA Max
- Thread starter artificialaspirations
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artificialaspirations
New member
I pull sumo style and squats are a bit wider than shoulder width, any wider and I can't keep my knees out.
Rack pulls were from just below the knee.
Rack pulls were from just below the knee.
artificialaspirations
New member
incline bench
135x5
175x5x5
standing dumbell press
30x6
35x6
40x6/5/4
decline CGBP
135x6
155x6x5
165x5
pressdowns
100x6
120x6
130x6
120x6
120x6
rear delt barbell
60x6x5
135x5
175x5x5
standing dumbell press
30x6
35x6
40x6/5/4
decline CGBP
135x6
155x6x5
165x5
pressdowns
100x6
120x6
130x6
120x6
120x6
rear delt barbell
60x6x5
DaveTSI
New member
nice workout i like the setup. my only advice to you would be this.. on the pressdowns and rear delt barbells, even the standing db presses, i would stick to 8-12 reps. they are assistance exercises. kill your self on the the compound movements but no need to get injured or further fatigue the stabilizer muscles. have you ever given CG incline a shot? try em sometime they are a great movement for tris and delts.
Good advice. 10-15 reps for single joint movements work best for me. I tend to get aches and pains from grinding out lower reps iso lifts.
What are rear delt barbells?
Oh...Good workout AA
artificialaspirations
New member
I dropped from 8 reps on assistance to 6 but understand what you mean. I may go back up in reps.
The close grip incline is still a little tough on the shoulder. I am liking the decline cgbp for my tris. Got a crazy pump today and the shoulder feels stable. I'll stick with these until I can handle the flat close grips. Keep the reps low on the CGs?
the rear delt barbell is a bent over kickback type movement (arms straight) to hit rear delts at a different angle than bent dumbell raises. Usually use an ez-bar
The close grip incline is still a little tough on the shoulder. I am liking the decline cgbp for my tris. Got a crazy pump today and the shoulder feels stable. I'll stick with these until I can handle the flat close grips. Keep the reps low on the CGs?
the rear delt barbell is a bent over kickback type movement (arms straight) to hit rear delts at a different angle than bent dumbell raises. Usually use an ez-bar
DaveTSI
New member
yeah true, they would be tougher on the shoulder. And yes i would keep the rep ranges lower like youve been doing on the CGs
artificialaspirations
New member
deads
135x5
185x5
225x5
275x5
315x5
375x3.5 <--new pr!
405x1 <--new pr! (belt only)
rows
135x5
155x5
175x5x3
chins
0x5
30x5/5/5/5
rack shrugs
135x8
225x5
315x5/5/6
Barbell Curl
50x8
70x8
80x8/6
70x8
Hammer Curl
30x6
25x8/8/6/6
Abs
static on decline
A note on the workout and specifically the deads:
I am on vacation and using an out of state gym that is still part of my 'fitness club' chain. After my set of 225 a big trainer came up to me and said that there are offices below and I need to stop slamming weights and bouncing. OK. 275 goes by and I made a conscious effort to lower the weight softly. I can only set down 275 so quiet. He again accuses me of bouncing and tells me not to lower the weight to the ground or move DL over there (he is coming up from downstairs, not watching me). I said I have to set the weight down as I am not doing SLDL. He said I know "I deadlift too and I don't touch the ground." I said, "That's not a deadlift, the weight needs to be at a dead stop on the ground, that's what makes it a deadlift." He says, "No its not, I'm a trainer, licensed, I WOULD KNOW." I say, "So?"
He then proceeds to grab the bar that I had taken one 25 off of the 275, so 250 imbalanced and shows me to SLDL. I put back on my headphones didn't listen to his last minute of advice and set up shop across the gym.
It was hot(no ac), I was doing well and I was excited for my workout. Adrenaline was pumping. This fuckass broke my concentration and agitated me to no end. I would have been fine moving the operation and not being acosted in front of all the gawking pansies. I could have done without some trainer telling me the weight is too heavy and that I'm going it wrong. Pissed me off and agitated me to no end. Then the arrogance and ignorance is like scratching fingernails down a chalkboard.
So, I missed my goal weight of 375x5, couldn't lock out number 4. I thought I would get it the way 315 went up. So to redeem myself, I loaded up 405, put the belt on and pulled 405 for the first time. I think I need to belt up anything over 350 to be safe from now on. Erectors are a bit strained.
I was deadlifting by power and squat racks on the second floor of this gym. As far as I'm concerned it was there fault for putting the heavy lifting equipment in the worst part of the gym.
135x5
185x5
225x5
275x5
315x5
375x3.5 <--new pr!
405x1 <--new pr! (belt only)
rows
135x5
155x5
175x5x3
chins
0x5
30x5/5/5/5
rack shrugs
135x8
225x5
315x5/5/6
Barbell Curl
50x8
70x8
80x8/6
70x8
Hammer Curl
30x6
25x8/8/6/6
Abs
static on decline
A note on the workout and specifically the deads:
I am on vacation and using an out of state gym that is still part of my 'fitness club' chain. After my set of 225 a big trainer came up to me and said that there are offices below and I need to stop slamming weights and bouncing. OK. 275 goes by and I made a conscious effort to lower the weight softly. I can only set down 275 so quiet. He again accuses me of bouncing and tells me not to lower the weight to the ground or move DL over there (he is coming up from downstairs, not watching me). I said I have to set the weight down as I am not doing SLDL. He said I know "I deadlift too and I don't touch the ground." I said, "That's not a deadlift, the weight needs to be at a dead stop on the ground, that's what makes it a deadlift." He says, "No its not, I'm a trainer, licensed, I WOULD KNOW." I say, "So?"
He then proceeds to grab the bar that I had taken one 25 off of the 275, so 250 imbalanced and shows me to SLDL. I put back on my headphones didn't listen to his last minute of advice and set up shop across the gym.
It was hot(no ac), I was doing well and I was excited for my workout. Adrenaline was pumping. This fuckass broke my concentration and agitated me to no end. I would have been fine moving the operation and not being acosted in front of all the gawking pansies. I could have done without some trainer telling me the weight is too heavy and that I'm going it wrong. Pissed me off and agitated me to no end. Then the arrogance and ignorance is like scratching fingernails down a chalkboard.
So, I missed my goal weight of 375x5, couldn't lock out number 4. I thought I would get it the way 315 went up. So to redeem myself, I loaded up 405, put the belt on and pulled 405 for the first time. I think I need to belt up anything over 350 to be safe from now on. Erectors are a bit strained.
I was deadlifting by power and squat racks on the second floor of this gym. As far as I'm concerned it was there fault for putting the heavy lifting equipment in the worst part of the gym.
Last edited:
Nice great PR! About the fucktard, I'm sure they were solving problems that require superior skill and absolute focus down @ the office
must of the time these mofos spend the time chit-chatting and scratching each other like a bunch of apes...
artificialaspirations
New member
should I try 375x5 again next week or switch to heavy triples on that last set? like 385x3?
