AA Max

[artificialaspirations]

DEADS (overhand grip)
135x5
185x5
225x5
275x3
315x3
365x2
405x3 <--new pr! (added belt and mixed grip here)

ROWS
135x5
185x5 <--new pr!
185x5
185x5
185x5

PULLUPS
0x5
35x5
0x5
0x5
0x5

RACK SHRUGS
225x5
335x5 <--new pr!
335x5
315x5
225x20
135x25

BARBELL CURL
65x8
75x8
75x8
75x6
65x8

HAMMER CURL
35x5
35x5
35x5
35x5
35x5

HANGING RAISES
0x8

OBLIQUES
0x12

Deads and rows killed my weighted pullups today. I need to work on some defecits to increase power off the floor.

 

[ExtraMile]

nice pr's broski

 

[artificialaspirations]

BW 182

14" BOX SQUATS
45x5
105x5
145x5
205x5 <--new pr!
205x5
205x5
205x5
205x5

12" BOX SQUATS
135x15 <--new pr!

GLUTE HAM MACHINE
150x8 <--new pr!
150x8
150x8

STAND CALVES
300x10 <--new pr!
300x10
300x10
300x8
20x12 gimpy left calf only

SEATED CALVES
55x100 (4 sets)

ABS
3x12

STAIR MILL CARDIO
7.5 mins (could barely move legs)

Killer workout today. Feel strong as hell on box squats. It also feels like they are getting easier, as if I'm not going deep enough. I'm doing the same height as always and the only thing I can figure is that my glutes have gotten bigger, so the angle has changed and my mechanical advantage has increased as a result. Definitely below parallel at 14" and 12" feels super-deep so I will alternate between the two of them.

I'm feeling pretty fat around the midsection so I will add in some more cardio so I can keep eating. I've really dirtied up the diet the past few weeks, which was fun, but hate the bloated feeling so its back on track.

 

[SouthernLord]

Fuck yeah bro. Setting PRs and gaining weight. Good job.

 

[artificialaspirations]

BW 179

BENCH
45x8
95x5
135x5
185x5
225x5
225x5
225x3
225x4
225x3

PRESS
45x8
95x5
125x5
130x5 <--new pr!
135x5 <--new pr!

DIPS
0x8
45x8
45x8
45x8
0x8

DECLINE CGBP
135x5
185x3
155x5
135x6
135x12

FACE PULLS
50x12
60x12
80x12
100x12

CARDIO
exercise bike for 15 mins level 9 hill profile

Most reps of 225 on bench I've ever done in one workout. I feel like I can get the weight (5x5) with my muscles, but my shoulder tendons say otherwise. I'm past where I was 9 months ago when I injured supraspinatus and labrum. Might be time to slow down. I get a dull aching pain in the rotator (ss) after these workouts, this is pretty normal since the surgery, but more prevalent over 205...

 

[DaveTSI]

BW 179

BENCH
45x8
95x5
135x5
185x5
225x5
225x5
225x3
225x4
225x3

PRESS
45x8
95x5
125x5
130x5 <--new pr!
135x5 <--new pr!

DIPS
0x8
45x8
45x8
45x8
0x8

DECLINE CGBP
135x5
185x3
155x5
135x6
135x12

FACE PULLS
50x12
60x12
80x12
100x12

CARDIO
exercise bike for 15 mins level 9 hill profile

Most reps of 225 on bench I've ever done in one workout. I feel like I can get the weight (5x5) with my muscles, but my shoulder tendons say otherwise. I'm past where I was 9 months ago when I injured supraspinatus and labrum. Might be time to slow down. I get a dull aching pain in the rotator (ss) after these workouts, this is pretty normal since the surgery, but more prevalent over 205...

i would back off next week on your bench, like you said slow down. do some high rep or speed work with 135 or something you are comfortable with and ramp the assistance work way down, def dont do any dips. the next week you should feel better. with your shoulder problems in the past i would maybe think about replacing dips all together, they can be pretty tough on your shoulders. your bench really is coming along nicely though, good work

 

[artificialaspirations]

DEFECIT DEADS FROM 25s
45x8
95x5
145x5
195x5
245x5
295x3 <--new pr!
345x3 <--new pr! (started mixed grip here)
395x1 <--new pr! (added belt)

CHINS
35x5
35x5
35x3

T-BAR ROW
125x5 <--new pr!
125x5
125x5

DB SHRUGS
120x8 <--new pr!
120x8
120x8

WIDE EZ-BAR CURL
70x10
75x8
75x8

DUMBELL CURL
35x8
35x6
35x5

CARDIO
15 min recumbant level 10 hill profile

Badass workout today. I did the defecits with a conventional stance. Haven't pulled like this in well over a year. I was psyched up at the 345x3 and didn't really think I would get the 395x1. I just broke 405 recently and figured the defecit would be impossible. Oh well, I broke it off the floor and it came right on up. Guess I'll go for reps next week. My 2nd time in my life doing defecits. It looks pretty stupid having 7_25s on the bar, lol.

DAVE-
I will do the speed work with 135. I notice you never do dips or pullups...shoulder aggrivation?

Thanks for the motivation everyone, it helps.

 

[SaiBoT]

Hell yeah great job bro!!!

 

[JDid23]

dammm man. awesome lifts and PRs-- congrats

 

[DaveTSI]

DAVE-
I will do the speed work with 135. I notice you never do dips or pullups...shoulder aggrivation?

Thanks for the motivation everyone, it helps.

pullups every once in a while, but i cut dips out along time ago to save my shoulders