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AA Max

artificialaspirations

artificialaspirations

New member
Tested this week and got

Squat 235
Dead 385 new pr
Bench 215

Torn rotator and surgery 8 months ago really slowed me down. Feels good now so I'd like to start powerlifting. Squat and bench are down because of the shoulder. Dead should be higher but I ain't complaining.

Body weight is 160 and I will start eating next week and start a new program.

short term goals:
squat 275+
Dead 405+
Bench 245+
 
These are good realistic goals. Props on coming back from injury.

Here are my current numbers:

Bench ..................405
Deadlift ...............405
Squat ..................315 (ever since i hurt my knee squatting, this is as far as I push it)

AA, for a body weight of 160, you're very strong dude...I walk around at 195-205 lbs depending on how much I'm sparring at any given week
 
@ 160lbs those are good numbers and specially after dealing with that kind of injury, goals are attainable too, maybe you should consider starting a journal.
 
Very good lifts for your body weight. You will smash your goals just keep pushing!

Also keep those shoulders healthy. Lotsa warm up and prehab stuff. Check out the Diesel Crew stuff (I have a feeling you already have though :))
 
artificialaspirations said:
Good stuff. Thanks for the encouragement. Maybe I will make this thread into my log.
Click to expand...
Bro, you'll prob hit your bench goal in like 4 weeks, aim for the big stuff, imo I like to set two goals the goals I need, and the goals I want, I shoot for the goals I want, but when I fall short, normally I've blown away the goals I need.
 
Hellawulf said:
Bro, you'll prob hit your bench goal in like 4 weeks, aim for the big stuff, imo I like to set two goals the goals I need, and the goals I want, I shoot for the goals I want, but when I fall short, normally I've blown away the goals I need.
Click to expand...

bench has always been a strong point until I hurt my shoulder. Ultimate goal is 275 and ultimately 300-315 but want to play it safe because of the surgery. I've put myself back far enough.
 
Wow someone I can actually bench more than I feel proud. I need to work on my deadlift though I never do it. I can bench like 270-280 and weigh 165. Keep it up dude!
 
had another wedding this weekend so my leg workout was impacted, felt weak and didn't sleep well

box squats 155 3x8
SLDL (elevated w/ 25s) 145x2x8
calves
abs

next day, felt much better

bench 165x5x4, 175x5(pretty easy should've done 175 accross)
Press 75x8x3
dips 45 2x8, 15x8, 0x8x2
skull crushers 60 4x8
rear delts 20 4x8
 
Eric1987 said:
Wow someone I can actually bench more than I feel proud. I need to work on my deadlift though I never do it. I can bench like 270-280 and weigh 165. Keep it up dude!
Click to expand...

That is kind of a lame comment/ back handed complement.

There will always be people that you can lift more then they can, and there will always be people that can lift more than you.

The reality is no one cares if you can bench more than anyone else, other than yourself.

Train for yourself not other people.
 
ha, those are post surgery numbers too (I did 255 before I tore my supraspinatus). Its OK though, I know squat and dead are the true measure of strength.

Incline bench
135x8
145x8x2
155x8

Standing Dumbell Press
25x8
35x8x2
30x8x2

pressdowns
120x8x4

CGBP
115x8x3
135x8

Rear delts
 
djeclipse said:
That is kind of a lame comment/ back handed complement.

There will always be people that you can lift more then they can, and there will always be people that can lift more than you.

The reality is no one cares if you can bench more than anyone else, other than yourself.

Train for yourself not other people.
Click to expand...

Ha, it doesn't bother me. Those are post surgery numbers too. I have much more bench in me if my joints will cooperate. I realize now thatough that the squat and dead are the true measure of strength.

Incline bench
135x8
145x8x2
155x8

Standing Dumbell Press
25x8
35x8x2
30x8x2

pressdowns
120x8x4

CGBP
115x8x3
135x8

Rear delts
 
Deads
135x5
185x5
225x5
275x5
335x5 new pr (back rounded a bit on last two but pulled it nonetheless)

Rows
145x8x3 new pr

Pullups
0x8x2
0x6

Barbell Curl
65x8x2

Hammer Curl
25x8x3

15 min exercise bike
 
Box Squat
95x5
125x5
135x5
145x5
145x5
155x5

Elevated SLDL
95x8
115x8x3

Calves

Abs

Still getting the hang of box squats. Haven't done them before last month.
 
Rack Pulls
135x8
225x8
315x8
405x8/8/5 (think I'm gonna reduce the reps to five, I'm losing too much for on 6-8)

T-Bar Rows
70x8
80x8
95x8

Chins
0x8
10x8
10x8

Barbell Curl
70x8x3

Dumbell Curl
25x8x3

HAnging leg raises
3x8
 
artificialaspirations said:
Rack Pulls
135x8
225x8
315x8
405x8/8/5 (think I'm gonna reduce the reps to five, I'm losing too much for on 6-8)

T-Bar Rows
70x8
80x8
95x8

Chins
0x8
10x8
10x8

Barbell Curl
70x8x3

Dumbell Curl
25x8x3

HAnging leg raises
3x8
Click to expand...

Good job on the rack pulls bro! Keep it up!
 
squats
135x5
185x5
195x5x2
205x5x3

SLDL
165x8x3

stand calves
240x8x3

LP calves
575x8x2

obliques
25x10x3

crunch
3x10
and static holds

good workout today. knee felt much better. will try 225x5 next time
 
incline bench
95x5
135x5
155x8x2
165x6/8/5 - should have asked for a spot. I could have gotten 8/8/8. This bummed me out.

Standing dumbell press
25x8
30x8
35x8/8/8

cgbp
95x8
115x8
125x8/8/8 - these bother my shoulder greatly. I think I should start on some 2-3 board presses. My gym doesn't have one so I will have to make them. Seems easy enough but would appreciate some details, i.e. length of boards, blocks, fasteners, etc.

Pressdowns 130x8/8/8/8 - these are starting to bother the tricep attachments at the elbows, maybe tendenitis? Haven't had it in elbows before...

Rear delt barbell
50x8/8/8/8

My injured shoulder is impacting my triceps. All the good ones, dips, cgbp, etc are alot of stress on the repair. Seems like skull crushers and pressdowns are all thats left, any ideas to continue tricep development?
 
artificialaspirations said:
incline bench
95x5
135x5
155x8x2
165x6/8/5 - should have asked for a spot. I could have gotten 8/8/8. This bummed me out.

Standing dumbell press
25x8
30x8
35x8/8/8

cgbp
95x8
115x8
125x8/8/8 - these bother my shoulder greatly. I think I should start on some 2-3 board presses. My gym doesn't have one so I will have to make them. Seems easy enough but would appreciate some details, i.e. length of boards, blocks, fasteners, etc.

Pressdowns 130x8/8/8/8 - these are starting to bother the tricep attachments at the elbows, maybe tendenitis? Haven't had it in elbows before...

Rear delt barbell
50x8/8/8/8

My injured shoulder is impacting my triceps. All the good ones, dips, cgbp, etc are alot of stress on the repair. Seems like skull crushers and pressdowns are all thats left, any ideas to continue tricep development?
Click to expand...

Have you tried inclined cgbp, or declined cgbp or seated french press with ez bar, dumbells etc?
 
decline cgbp might be an option (funny that you mention it, I was wondering if the decline could serve as a poor man' board press today at the gym). french presses have always been an uncomfortable exercise for me...
 
I've always had strong legs but genetically "small" legs...I walk around at 200 lbs + and I look 230 lbs because my legs are under-developed. They are not "small" - they are just no where near where they should be...I'm a big dude..lol
 
the_alcatraz said:
I've always had strong legs but genetically "small" legs...I walk around at 200 lbs + and I look 230 lbs because my legs are under-developed. They are not "small" - they are just no where near where they should be...I'm a big dude..lol
Click to expand...

THats funny,my calves look like I don't even lift weights and my lower half is underdeveloped proportionally speaking. THis sucks cause I'm one of the few who does squat ATG and even works out legs.,
 
Nothing like a rest pause exercise for calves to let those bitches grow followed right away by leg curls, heavy curls hit the calf muscle too specially after having worked them with calf raises. DC it's perfect for these.
 
bench
195x5x5

press
95x5
100x5
105x5

dips
0x8x2
30x8x2
40x8

skull crush
65x8x4

rear delt dumbell
20x8
25x8
30x5
25x6
25x5 - out of gas

decline close grip bench
95x25
 
rack pulls
135x5
185x5
225x5
275x5
315x5
365x5 <--added belt and wrist straps (normally don't use belt but erectors were tight today. new 10mm inzer, btw)
405x5
455x5 <--new pr!
495x1 <--new pr!

Chins
0x8x2
25x7.75
25x5

T-Bar Rows
75x5
100x8x2

Dumbell Shrugs
110x8/6/8

Barbell Curl
70x8
75x8
75x8

Dumbell Curl
30x8/8/8

Abs
 
nice work AA im liking the log and your split (obviously ;))..

you should post up some videos bra, especially of your squat form, i want to see what you are doing to pull 405 but still squat under 300.

siiiick rack pulls... under knee, at knee, above??
 
Dave,

squats are lagging from my shoulder surgery 8 months ago. I couldn't support any weight and then had to front squat due to lack of flexibility. Been back squating for about 3 months now...same as bench.

Deadlifts were the only power move I could do for a long time so I advanced those big time.

Funny you mentioned it, was gonna video the squats but forgot the camera today. Next squat workout would be box squats but I can probably throw in a few conventional for the vids...What weight would be most respresentative of form for me? 135, 185, 225?
 
artificialaspirations said:
rack pulls
135x5
185x5
225x5
275x5
315x5
365x5 <--added belt and wrist straps (normally don't use belt but erectors were tight today. new 10mm inzer, btw)
405x5
455x5 <--new pr!
495x1 <--new pr!

Chins
0x8x2
25x7.75
25x5

T-Bar Rows
75x5
100x8x2

Dumbell Shrugs
110x8/6/8

Barbell Curl
70x8
75x8
75x8

Dumbell Curl
30x8/8/8

Abs
Click to expand...

Fucking sick bro!!!!!

I've always loved rack pulls but I haven't pulled any in a while. I've been pulling dead stop sets of five from the floor with a hook grip. I pulled 405 for 5 with the hook Wednesday for a big hook grip PR. I am thinking that was my limit with the hook grip. It's time to stop fucking around lol. From tommorrow on I am going to pull my top set with an alt grip. I would love to get 500 for 5 dead stop reps strapless during this training cycle, which would be another huge PR.
 
artificialaspirations said:
Dave,

squats are lagging from my shoulder surgery 8 months ago. I couldn't support any weight and then had to front squat due to lack of flexibility. Been back squating for about 3 months now...same as bench.

Deadlifts were the only power move I could do for a long time so I advanced those big time.

Funny you mentioned it, was gonna video the squats but forgot the camera today. Next squat workout would be box squats but I can probably throw in a few conventional for the vids...What weight would be most respresentative of form for me? 135, 185, 225?
Click to expand...

ah i got you. next squat workout record a couple warmup sets with you trying to execute your best form, then a couple of your heaviest sets so we can compare. you do pull conventional right? and your squat stance is what.. shoulder width? or more of a wide power squat?
 
if you have been pulling heavy right along (which you have) your squat should come right up too. given your form is on.
 
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
 
artificialaspirations said:
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
Click to expand...

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.
 
DaveTSI said:
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.
Click to expand...

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 :supercool
 
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
 
artificialaspirations said:
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
Click to expand...

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
 
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.
 
Last edited:
artificialaspirations said:
deads
135x5
185x5
225x5
275x5
315x5
375x3.5 <--new pr!
405x1 <--new pr! (belt only)

rows
135x5
155x5
175x5

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.
Click to expand...

Nice great PR! About the fucktard, I'm sure they were solving problems that require superior skill and absolute focus down @ the office :rolleyes: must of the time these mofos spend the time chit-chatting and scratching each other like a bunch of apes...
 
artificialaspirations said:
should I try 375x5 again next week or switch to heavy triples on that last set? like 385x3?
Click to expand...

I'm having the same dilemma... did 385lbs for 5 reps but the last rep was a bitch, maybe will just keep doing it by 5 reps until 405lbs and triples past that mark, looking to finally nail the 5 plates per side :evil: or at least 6 35lbs plates per side for a triple.
 
box squats
45x5
95x5
135x5
185x5x5 <--new pr!

squats (did these for videos only)
135x5
185x5
225x2

donkey calf raise (my gym doesn't have this machine so I went nuts)
45x12
90x12
135x12
180x10
225x10
270x10
315x10
360x10
270x8
180x8
90x8

glute-ham machine
65x8
90x8
120x8
150x8x2

seated calves
45x100 (took 3 sets)
 
artificialaspirations said:
box squats
45x5
95x5
135x5
185x5x5 <--new pr!

squats (did these for videos only)
135x5
185x5
225x2

donkey calf raise (my gym doesn't have this machine so I went nuts)
45x12
90x12
135x12
180x10
225x10
270x10
315x10
360x10
270x8
180x8
90x8

glute-ham machine
65x8
90x8
120x8
150x8x2

seated calves
45x100 (took 3 sets)
Click to expand...

wow how the hell do you manage so much calf work in such a short peroid of time, calfs give me burns that nearly make me shotu out loud lol. And seated calf rest pauses give even worse burns that nearly bring tears to my eyes most of the time i have to stop half way through a set, needless to say I dont do seated calfs anymore ha ha.

I dont know how your gonna walk tomorrow, lol. Even if I do say 3x10 calf raises they are sore the next day... lol
 
artificialaspirations said:
box squats
45x5
95x5
135x5
185x5x5 <--new pr!

squats (did these for videos only)
135x5
185x5
225x2

donkey calf raise (my gym doesn't have this machine so I went nuts)
45x12
90x12
135x12
180x10
225x10
270x10
315x10
360x10
270x8
180x8
90x8

glute-ham machine
65x8
90x8
120x8
150x8x2

seated calves
45x100 (took 3 sets)
Click to expand...

I see severe calf DOMS in your immediate future :evil:

Good job on the PRs!!!
 
bench
135x5
205x5
205x5
205x5
205x5
205x4 <--could have gotten this with more rest. Will go to 215 next week for 5x5

press
45x8
75x5
115x5
115x5
115x4

Dips
0x8
0x8
25x8
45x6
45x6

rear delt laterals
25x8
25x8
20x8
20x8
20x8

decline CGBP
95x8
135x5
185x5
185x4
185x3

shoulder hurts a bit after this workout. The last set of bench...I'm almost back where I was before I got hurt 9 months ago. I remember getting 225x5 and 255x1.
 
RACK PULLS (4th rung below knee, same setting as previous workouts)
135x5
225x5
315x5
405x5 added straps and belt
455x5
475x5 <-- new pr!
495x5 <-- new pr!
545x1 <-- new pr!

PULLUPS
0x5
25x5
25x5
25x5

ROWS
135x5
175x5
175x5
175x5

DB SHRUGS
110x8
110x8
110x8

EZ CURL
50x8
70x8
70x8
70x8
50x8
30x8 these gave me a crazy pump so I did extra to keep it going

DB CURLS
25x8
25x8
25x8
25x8

40 CRUNCHES
 
DaveTSI said:
nice workout AA.. very nice

whats your BW at now?
Click to expand...

~172. I am feeling real strong, but can tell alot of the weight is fat around the mid-section. I was on vacation for the past 10 days and that made it difficult to control my diet, lots of eating out, beer, desserts, blah, blah, blah...I have cleaned it up now so hopefully I won't feel like such a fatass.
 
Awesome thread. Keep us posted man.

Also, post pictures.
 
SQUATS
45x8
95x5
135x5
185x5
225x5
225x5
225x3
225x4
225x3

GLUTE HAM MACHINE
90x8
110x8
120x8
130x8
140x8

STAND CALVES
200x8
240x8
280x8
280x8
280x8

LP CALVES
305x8
395x8
575x8
575x8
575x8

HANGING LEG RAISES
3x8

OBLIQUES
30x10x3
 
INCLINE BENCH
45X8
95X5
135X5
185X5
185X5
185X4
185X3

STANDING DUMBELL PRESS
30X5
35X8
40X6 <--bit to heavy. need 37.5s
40X5
35x8

DECLINE CGBP
135X5
185X5
185X5
185X3
135X10

PRESSDOWNS
120X8
130X8
140X8
140X8
140X8

FACE PULLS
50X12
70X10
90X10
110X10
100X12

First time doing face pulls. Workout went well and felt good.

Take a look at those pics above. I need to balance out my right arm and shoulder with my uninjured left side. What do you think? More dumbell pressing work instead of barbell? or high-rep isolation stuff for hypertrophy like front and lateral raises at the end of my workout?
 
I only tryed this once because the burn was so painful lol but for shoulders I heard it really works, its called the delt triad.
Lateral Raises 1x12-15
Front Raises 1x12-15
DB Shoulder Presses 1x12-15

done as a circuit, then rest 60-90 secs and repeat for 3 total circuits. The laterals and front raises are meant to be strict and controlled too. And I also remember hearing its a good finisher after some heavy bb strict pressing.

As for those pics, your delts look huge in the back shot! and calves look swole too! mind you, your calf work it crazy, lol
 
DEADS
135X5
185X5
225X5
275X5
315X5
385X3 <--New PR! Added belt here
425x0 could hardly budge it and blood pressure went through the roof. Felt like my head was gonna explode!

T-BAR ROW
70X5
100X5
110X5

PULLUPS
0X5
35X5
35X4
0X5

HS SHRUG MACHINE (rack was taken)
140X10
180X10
270X10
360X8
360X8

BARBELL CURL
50X8
70X8
80X8
70X8
50X15
30X12 had a good pump and didn't want to lose it

HAMMER CURL
25x8
30x7
30x7
30x7
20x15

Have had a headache ever since the deads, should I be worried?
 
Those headaches happen to me when I push myself too hard and sometimes they last for hours a self massage to the traps and neck with tiger balm will help ease it.
 
BOX SQUATS
45x5
95x5
135x5
195x5
195x5 <--new pr!
205x4 <--new pr!
195x5
195x5

GLUTE HAM MACHINE
110x8
130x8
150x8

SEATED CALVES
55x85 took four sets

STAND CALVES
300x8

HANGING LEG RAISES
0x10
0x8
0x10

BENCH (trying new PL form)
45x5
95x5
135x5
185x5
185x5

Hips, hams, and glutes are tight. Have 3 rest days over the weekend, much needed.

I've been cramming food down my throat as I've stalled at 172.
 
Bench
45x8
95x5
155x5
215x5
215x5
215x5
215x4
215x4

Press
95x5
125x5
125x5
125x4
95x6

Dips
0x8
25x8
45x8
45x6
45x6

Skull Crushers
50x8
70x8
70x6
70x6
50x12

Face Pulls
70x10
100x10
80x10
80x10
100x10

As for the pics, I'm definitely not cutting. I will try to gain weight for the next year or so, but want to stay lean.
 
7/6/09 BW 175

RACK PULLS
135x8
225x5
315x5
405x3 <--new pr! (without straps)
455x5 <--new pr! (without belt, added straps)
495x5 (added belt)
545x5 <--new pr!
585x1 <--new pr!

WEIGHTED CHINS
0x5
30x5
30x5
30x4
30x4

T-BAR ROWS
77.5x5
112x5 <--new pr!
112x5
112x5
112x5

DUMBELL SHRUGS
115x8 <--new pr!
115x8
115x8
115x8
115x5 hands torn up too much to hold on

EZ_BAR CURL (wide grip)
50x8
70x8
75x8
75x5
70x8

DUMBELL CURL
25x8
30x8
25x10
30x8
30x8

Good workout today. Crazy pump after the rack pulls. BW is up and I've had to eat like a horse to do it.
 
Last edited:
christ AA slow down man leave some PR's for the rest of us
 
artificialaspirations said:
7/6/09 BW 175

RACK PULLS
135x8
225x5
315x5
405x3 <--new pr! (without straps)
455x5 <--new pr! (without belt, added straps)
495x5 (added belt)
545x5 <--new pr!
585x1 <--new pr!

WEIGHTED CHINS
0x5
30x5
30x5
30x4
30x4

T-BAR ROWS
77.5x5
112x5 <--new pr!
112x5
112x5
112x5

DUMBELL SHRUGS
115x8 <--new pr!
115x8
115x8
115x8
115x5 hands torn up too much to hold on

EZ_BAR CURL (wide grip)
50x8
70x8
75x8
75x5
70x8

DUMBELL CURL
25x8
30x8
25x10
30x8
30x8

Good workout today. Crazy pump after the rack pulls. BW is up and I've had to eat like a horse to do it.
Click to expand...

Great job bro. With all those sets and eating like crazy, you will easily bulk up too.
 
SQUATS
45x8
95x5
135x5
185x5
225x5
225x5
225x5
225x5
225x5 <--new 5x5 pr! Huge psychological breakthrough as well

GLUTE HAM MACHINE
135x8
135x8
135x8

STANDING CALVES
300x8
300x8
300x8

LP CALVES
325x20
325x12
325x12 rest pause bullshit

CRUNCHES
 
BW 178

BENCH
45x8
95x5
135x5
185x5
225x5
225x5
225x3
185x5
135x15

DUMBELL PRESS
40x8
40x8
40x8
40x6
40x5

DECLINE CGBP
135x5
185x5
185x5
185x5
185x5

PRESSDOWNS
120x8
150x8
150x8
150x8
150x8

FACEPULLS
90x8
120x8
120x8
120x8
120x8

RAISES with right shoulder

Shitty workout today. I forgot to do my shoulder warmup and my shoulders started hurting after the 2nd set of 225. I missed my sets, lost my concentration and stumbled through the rest of the workout. MAybe I'm fatigued from yesterday's squats.

I'm trying a new bench form and still getting the hang of it. I'm still struggling with elbow position and leg drive.

I'm back to where I was when I tore my supraspinatus and labrum 9 months ago screwing around outside of the gym. That feels good, but the joint still feels weak.
 
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.
 
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.
 
Last edited:
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...
 
artificialaspirations said:
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...
Click to expand...

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
 
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.
 
artificialaspirations said:
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.
Click to expand...

pullups every once in a while, but i cut dips out along time ago to save my shoulders
 
Last edited:
SQUATS
45x8
95x5
145x5
195x3
245x3 <--new pr!
245x3
245x3
255x3 <--new pr!
255x3

GLUTE HAM RAISE
0x5 (had to use pushup assist on both of these)
0x5

ROMAN CHAIR HYPERS
0x10
0x12

REVERSE HYPERS
0x10
0x12

STANDING CALVES
235x10
295x10
315x10
315x10
315x10

LP CALVES
180x75 (8 sets to reach 75)

ROMAN CHAIR SITUPS
0x12
10x12
25x12

STANDING CRUNCHES W/ ROPE
20x15
60x12
80x12
100x12
120x12

Great workout today. Got a week pass from another nearby gym. Tried the glute-ham raise for the first time ever and failed miserably. Big time weakness, need to work on these. Exceeded my squat weight expectations for the week. Triples are a welcome change from the 5s. MY hamstrings are sore already.
 
BW 177.5

SPEED BENCH
45x8
135x3
135x3
135x3
135x3
135x3
135x3
135x5
135x3

STANDING DUMBELL PRESS
35x10
35x10
35x10
35x10
35x10

DECLINE CGBP
135x5
185x5
185x5
195x5 <--new pr!
205x5 <--new pr!

PRESSDOWNS
120x10
150x10
150x10
150x10
150x10

FACE PULLS
75x10
85x10
100x10
100x10
100x10

CARDIO
15 min treadmill

Forgot to do rotator warmup today. Even the speed bench with light weights agrivated my shoulder. I think its the explosive movement. I think I can bench light and slow without the pain but who knows. Maybe I'll try it next time. Maybe it was the lack of warmup. Think I'll do 185x10 controlled next time
 
Last edited:
DEADS w/ fat bar (not huge, but larger than normal)
135x5
185x5
225x5
275x3
315x3
365x1
425x2 <--new pr! (added belt and mixed grip here)

ROWS
135x5
185x5
205x3 <--new pr!
205x5 <--new pr!
205x3

PULLUPS
0x5
25x5
25x5

DUMBELL SHRUGS
125x10 <--new pr!
130x8 <--new pr!
140x15 <--new pr!

BARBELL CURL
70x10 <--new pr!
70x10
70x10

HAMMER CURL
30x8
25x6
25x6

CARDIO
15 min treadmill

Was agrivated and distracted during deads. Broke my concentration and missed the 425x3 I was going for...this bummed me out. I had an ok rest of the workout but no psychological high. I'm over this new gym; bad layout, not enough weights, poor etiquette, bad crowd, no hotties, shitty equipment, etc.
 
BW 180.5

14" BOX SQUATS
45x5
95x5
135x5
185x5
225x3 <--new pr!
230X3 <--new pr!
235X3 <--new pr!
245x3 <--new pr!
255x3 <--new pr!

REVERSE HYPERS
0x10
0x12
0x12

LP CALVES
250x10
290x10
350x10
400x10

STANDING CALVES
310x10
310x10
210x12

STANDING CRUNCHES
60x12
80x12
100x12

LYING LEG RAISES
0x12
0x12
0x12

Felt good today. Loving the box squats.
 
artificialaspirations said:
BW 180.5

14" BOX SQUATS
45x5
95x5
135x5
185x5
225x3 <--new pr!
230X3 <--new pr!
235X3 <--new pr!
245x3 <--new pr!
255x3 <--new pr!

REVERSE HYPERS
0x10
0x12
0x12

LP CALVES
250x10
290x10
350x10
400x10

STANDING CALVES
310x10
310x10
210x12

STANDING CRUNCHES
60x12
80x12
100x12

LYING LEG RAISES
0x12
0x12
0x12

Felt good today. Loving the box squats.
Click to expand...

damn i need to start charging for my advice, $25 per PR for you AA :D
 
you'd be a rich man. Thanks a bunch for the help, everythings working well and I broke down that wall I had hit with the squats. I think I'm ready for 275 for doubles next week but don't want to get cocky. I would be super stoked if I could get 300 or 315 by the end of August.

I'm gonna try bench tomorrow. Shoulder feelin better

Your back healed up yet?
 
artificialaspirations said:
you'd be a rich man. Thanks a bunch for the help, everythings working well and I broke down that wall I had hit with the squats. I think I'm ready for 275 for doubles next week but don't want to get cocky. I would be super stoked if I could get 300 or 315 by the end of August.

I'm gonna try bench tomorrow. Shoulder feelin better

Your back healed up yet?
Click to expand...

youve got 315 in you for sure. back is still not good, though it is feeling better the last couple days. i think i may be able to squat/pull wednesday
 
BENCH
45x8
95x5
135x5
185x5
225x3
230x2
185x10
205x5

STANDING PRESS (Cleaned all of these as usual)
45x8 (w/ Tyler grips)
135x5 (w/ Tyler grips, dropped it on negative, lol)
140x5 <--new pr! new clean pr!
145x3 <--new pr! new clean pr!
145x3 <--new pr!

DECLINE CGBP (w/ Tyler grips)
135x5
185x5
205x5
205x5
205x2

DECLINE SKULL CRUSH
60x10
80x8
70x10

STANDING TRI EXT
45x10
45x15

BENT OVER LATERALS
20x10
25x10
25x10
25x8
20x10

RIGHT SHOULDER DB ISOLATION STUFF (S,F,R)
5x20
5x20
5x20

CARDIO
15 min Treadmill
10 min Stairmill

Felt pretty stong today. Stronger than my shoulder. Think I'm limited to 205 and below. Somethin about the 225 hurts the repair. The muscles can do more so that feels good. I'll let the shoulder catch up. Feels much better today.

First time using Tyler grips. Really pumped the forearms and feels totally different. I liked the way it felt on the presses until the reverse clean and dropped the left side of the bar. Only 2 feet off ground, no biggie. I'll keep at it.
 
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