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AA Max

BW 183

DEFECIT DL
115x5
165x5
215x5
265x3
315x3
365x1
415x0
415x0

CHINUPS
0x8
0x8
0x8

T-BAR ROW
135x4
125x4
115x5

EZ-BAR DRAG CURL
50x8
75x8
75x6
50x8

DB CURL
30x10
35x6
30x8

DB SHRUGS
125x12
125x8
125x8
105x12
85x12
65x12

Shitty workout today. Missed those defecits and I think I burned out my CNS. The rest of my workout lacked the 'pop' it normally has...Felt weak and exhausted. I did get it off the floor both times but couldn't get it past my shins.
 
artificialaspirations said:
BW 183

DEFECIT DL
115x5
165x5
215x5
265x3
315x3
365x1
415x0
415x0

CHINUPS
0x8
0x8
0x8

T-BAR ROW
135x4
125x4
115x5

EZ-BAR DRAG CURL
50x8
75x8
75x6
50x8

DB CURL
30x10
35x6
30x8

DB SHRUGS
125x12
125x8
125x8
105x12
85x12
65x12

Shitty workout today. Missed those defecits and I think I burned out my CNS. The rest of my workout lacked the 'pop' it normally has...Felt weak and exhausted. I did get it off the floor both times but couldn't get it past my shins.
Click to expand...

I think that 50lbs jump in weight for the last set was kinda rushing it, specially being aware of the longer rom that a deficit implies... maybe a deload next workout is the right thing to do.
 
SQUATS
45x8
135x5
185x5
225x3
265x3 <--new pr!
275x2 <--new pr!
280x2 <--new pr!
285x1 <--new pr!
300x1 <--new pr!

GOOD MORNINGS
45x12
65x8
95x5
115x3
95x5

1-LEG LP CALVES
125x12
170x12
215x12
215x12
215x12

1-LEG STANDING CALVES
0x12
25x12
45x12
45x12
0x12

STANDING CRUNCH
80x12
110x8
120x3

HANGING LEG RAISES
0x12
0x8
0x8

Bad ass workout tonight. Felt solid as fuck squatting. 2 huge psychological breakthroughs tonight: 275 and 300. I think I could've gotten 315 the way 300 came up. Will definitely try next ME lower. First time doing GMs.
 
BW 184

INCLINE BENCH
45x10
95x10
135x10
155x10
175x8
185x5
150x7
135x10

STANDING DUMBELL PRESS (push-press when necessary)
35x12
35x12
35x11
35x11
35x10

DECLINE CGBP
135x10 (w/ Tyler grips)
195x4
145x10
155x10
155x8 (w/ Tyler Grips)

PRESSDOWNS (w/ Tyler Grips)
95x12
120x12
120x12
100x12
100x12

RIGHT SHOULDER CABLE WORK
rear 5x15
side 2.5x12
front 2.5x8

CARDIO
15 min recumbant random level 10
 
BW 184

DEADS
135x5
225x5
315x3
365x1
405x0
405x0

ROWS
135x5
210x5 <--new pr!
210x5

WIDE GRIP PULLUPS
0x5
0x5
0x5

RACK SHRUGS
225x8
315x5
365x5 <--new pr!
365x5
315x10
225x15
135x15

BARBELL CURL (w/ Tyler Grips)
65x12
65x12
65x9

HAMMER CURL
25x12
25x12
25x12

Horrible workout today. Weights felt heavy as hell and had no power or determination. Couldn't even pull 405 which is frustrating as fuck. Maybe its my glutes and hams that are still tight and a bit sore. Maybe the 90 lb jumps is less of a warmup than I'm used to. Maybe I'm overtrained and maybe its all 3. Either way, I'm taking next week off from the deads. I'm seeing myself stalling, fatiguing and getting tired of this program. Its almost time to reset and drop down again. I'll take more rest as I build up to my maxes the next few weeks.
 
14" BOX SQUATS
45x8
135x5
185x5
225x5 <--new pr!
275x3 <--new pr!
285x3 <--new pr!
295x3 <--new pr!
305x1 <--new pr!
275x4 <--new pr!

STATIC HOLD
365x5-7 seconds

REVERSE HYPERS
0x15
0x15
0x15

ONE-LEG STANDING CALVES
0x12
45x12
45x12
45x12

LP CALVES
200x50 (4 sets)
150x50 (4 sets)

AB STATIC HOLD CRUNCHES
0x8
0x6
0x5

OBLIQUES
0x12
25x12
25x12

Good workout today. Felt strong and lots of energy.
 
BW 185

BENCH
45x8
95x5
135x5
185x5
225x3
235x3 <--new pr!
245x3 <--new pr!
255x2 <--new pr!
225x6 <--new pr!

PRESS
120x5
150x3 <--new pr!
155x3 <--new pr!
160x3 <--new pr!
155x2

DECLINE CGBP
135x6
195x5
225x3 <--new pr!
225x3
230x3 <--new pr!

DECLINE SKULL CRUSH
70x12 <--new pr!
70x10
70x8
50x12

REAR DELT DUMBELL RAISE
5x12
10x12
15x12

RIGHT SHOULDER DUMBELL LATERALS (Side, Front, Rear)
5x12
5x15
5x12

CARDIO
recumbant bike 15 min hill level 10

Awesome workout today. Felt strong and the shoulder felt good.
 
CHINUPS
0x10
0x10
0x8
0x4
0x5

T-BAR ROW
80x5
125x3
125x3
135x3
130x3
105x3
80x3

DUMBELL SHRUGS
125x12
125x12
125x10 (lost grip)

EZ-BAR DRAG CURL
30x15
50x12
60x12

INCLINE DUMBELL CURLS
20x12
20x12
20x10

HYPERS
0x12
0x12
45x8

Hamstrings are still very sore and tight. Need to start stretching these things daily or my DL will continue to suffer.
 
SQUATS
45x8
135x5
185x5
225x3
275x1
295x1
315x1 <--new pr!
325x1 <--new pr!
335x0 lost my form and turned into an OLY squat. Will attempt next week. I think I have this.

STATIC HOLDS
365 walked out held for few seconds
385 walked out held for few seconds
405 held for few secs in rack (didn't want to try walking it out as I was tired) heavy heavy heavy.

GOOD MORNINGS
45x12
95x8
115x8
45x10
115x8

STANDING BARBELL CALVES
45x20
95x20
135x15
165x15

ONE-LEGGED LP CALVES
125x20
125x20
125x125

NO ABS
heavy squats should be good enough.

Will attempt 335 sqaut and God willing, 350. That would be awesome and huge psychological PR. Even if I miss them, I am exstatic to be in the 300s. Hamstrings still super tight and worked on stretching them a lot after workout. I need to keep up on this as tight hams have always been a problem for me.
 
INCLINE SPEED BENCH
45x10
95x5
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

DUMBELL PRESS
25x12
30x12
35x12

ROLING TRICEP EXTENSIONS
25x20
50x12
60x12
70x8

ROPE PRESSDOWNS
50x12
70x12
80x6
60x6

REAR DELT MACHINE
55x12
75x12
95x12

Light workout today felt good. Really concentrated on explosive lifts with the light weights and strong lockouts. Got a good pump in triceps and it was nice to change up the exercises.
 
BW 188

DEADS
45x10
135x8
185x5
225x5
275x5
315x3
365x3
405x1
435x1 <--new pr!
445x0 (couldn't even budge it)

ROWS
135x5
185x5
205x3
225x0
225x1 <--new pr!

PULLUPS
0x5
45x2
70x1
45x4

EZ PREACHER CURL
30x15
45x15
65x12
75x8

SEATED DUMBELL HAMMER CURLS
20x12
20x12
20x12

RACK SHRUGS
135x15
225x10
315x8
405x5 <--new pr! (added straps here)

Got my goal DL weight for today. I'm done with the heavy DLs for a while. I'm tired physically and mentally. My hams are so fucking tight I'm surprised I can walk.

I have a max squat and max bench coming up next week and then I am backing off, resetting the 5x5 and resting more. Need to stop eating so much too, I'm getting fat as fuck, and the clothes are getting uncomfortable.
 
thanks for keeping this updated bro....you're lookin good...keep it up!
 
SQUATS
45x10
135x8
185x5
225x5
275x3 <--new pr!
315x1
335x1 <--new pr!
350x1 <--new pr!
135x20 <--new pr!

SLDL
45x12
135x10
135x12
135x8

1-LEG STANDING CALVES (in Smith Machine)
15x12
35x12
55x12
75x12

2-LEG STANDING CALVES (in Smith)
75x30
 
BW 188

BENCH
45x10
95x5
135x5
185x5
225x3
245x1
265x1 <--new pr!
275x1 <--new pr!
285x1 <--new pr!
225x10 <--new pr!

CLEAN AND PRESS
135x5
155x1
165x1 <--new pr!
175x1 <--new pr!
185x1 <--new pr!

DECLINE CGBP
185x5
225x3
245x1 <--new pr!
265x1 <--new pr!
275x1 <--new pr!

ROPE PRESSDOWNS
40x10
45x10
50x8
60x4
40x5
20x8

Well, that's it for a while. Time to deload and start a new program. I'll be testing maxes for the new exercises and doing some different stuff to change it up. I will do the 6000 lb challenge in the interim as well.

New program will be 5x5 and WSB based.

I'm thrilled with my progress
SQUAT 235 to 350
BENCH 215 to 285
DEAD 385 to 435

That puts my big three total at 1070 at 188lbs. I'd like to get my lifts up again and compete in a raw comp next year for fun.

Short term goals are:
SQUAT 365
BENCH 300
DEAD 455

2010 Year end Goals:
SQUAT 405
BENCH 315
DEAD 500

ULTIMATE LIFETIME GOALS
SQUAT 500
BENCH 400
DEAD 600

I'd like to do these raw at 181 or below if at all possible. I'm not opposed to equipped lifts, just haven't come that far yet.

Thanks to everyone for all the karma and encouragement. It helps so keep it coming.

Big thanks to DaveTSI who helped get my squat and bench form dialed in.
 
Last edited:
RACK PULLS (AT KNEE)
135x10 (with tyler grips)
225x10 (half with tylers, half without)
275x5
315x5
365x1
405x5 (added straps here)
455x5
495x1
545x1 <--new pr without belt
585x1 (added belt here)
605x1 <--new pr!
635x0 (moved a few inches and think I could have gotten it but back didn't feel right and didn't want to chance it)

WIDE GRIP PULLDOWNS
105x15
135x10
155x10
202x3

LOW CABLE ROW
120x10
135x10
150x10
202x3

CABLE SHRUGS
100x15
150x10
200x10

ALT CABLE CURLS
35x10
45x10
50x10

REVERSE CABLE CURLS (w/ tyler grips)
30x20
40x20
50x20
 
shoulder feels good. Its close to balanced strength wise, I need to take pics to look at size. There are no dull, nagging pains like I had for a bit and it only really hurts during certain movements and at the absolute limit of ROM.

It will be a year in late sept. I think I'd be 300-315 bench right now without that major derailment.

thanks for the k bro.
 
BOX SQUATS 14"
45x10
135x5
185x5
225x5
275x2

BENCH
45x10
95x10
135x10
185x10
225x8

PRESS
95x10
115x10
135x4

RACK LOCKOUTS
45x10
135x10
185x5
225x3
275x1

Legs were sore so I didn't go as high or feel as strong on the box squats as I normally do. I didn't do my shoulder warmup as I squatted first and the bench bothered me. The 10 rep crap burned me out and pumped my delts big time. Was my first time doing lockouts and they bothered my shoulder too. I also thought I could go higher. Oh well, have to start somewhere,
 
SUMO SQUATS
45x10
95x10
135x10
185x10 <--new pr!
225x10 <--new pr!
275x5 <--new pr!
315x1 (wanted 3 but pretty tired from the sets of 10 kicking my ass)

Chinups
0x12
0x11

Machine Shrugs
180x12
230x12
130x12 rest paused and contraction crap

Barbell 21s w/ Tyler Grips
30x21
40x21
45x21

Hypers
0x12
0x12
0x12

Sumos felt solid. Partner says good form and knees look more stable. Also, I notice the heavy weight isn't driving me as deep in the hole which could be good benefit for max efforts.
 
BW 186.5

FRONT SQUAT
45x10
95x10
135x10 <--new pr!
185x10 <--new pr!
225x3 <--new pr!

INCLINE BENCH
45x10
95x10
135x10
185x10 <--new pr!
225x3 <--new pr!

DUMBELL PRESS
20x10
30x10
40x10
50x8 <--new pr!

DECLINE DUMBELL SKULL CRUSH
20x10
25x10
30x3

FACE PULLS
80x10
100x10
120x10

DIPS
0x20

CARDIO
15 min recumbant hill lvl 9
 
its a shame cause dips are sick and there isnt much to replace them. is your shoulder injurt the sort that never really heals fully?
 
BW 183.5

SQUATS
45x10
135x10
185x20 <--new pr!
225x12 <--new pr!

BENCH
45x10
95x10
135x10
185x12 <--new pr!
235x6 <--new pr!

CONV DEAD
135x10
185x10
225x10 <--new pr!
275x10 <--new pr!
315x8 <--new pr!

That was brutal and the closest I've ever come to puking. I think every dead set was a pr cause I've never gone that high in reps and now I remember why...
 
BW 182

RACK PULLS
135x10
225x10
315x8 (lost grip, double overhand)
405x10 <--new pr! (added straps)
495x10 <--new pr!

RACK SHRUGS
185x10
225x20
315x20 (added straps)
225x10
135x12

STANDING CALVES W/ BARBELL
135x20
185x15
155x20

MACHINE PREACHER
40x20
55x20
70x17

BENCH DIPS
0x20
0x20
0x20

REAR DELTS W/ CABLES
10x20
15x15
20x12

STANDING AB CRUNCHES
50x20
80x20
100x10

Taking the next two days off and I start a new high-rep deload program Sept 1st. Its fun setting new PRs on the higher rep stuff to keep me motivated. Feels like I'm still making progress. I want to get 225x20 squats before year end...
 
BW 180.5

SUMO SQUATS
45x12
95x12
145x12
195x12
235x8 <--new pr! (mentally I couldn't finish 12 reps, hips, hams and glutes were still tired) (12 reps are killing me)

GOOD MORNINGS
45x12
65x12
95x12

LP CALVES MACHINE
110x12
210x12
310x12

HANGING LEG RAISES
0x10
0x8
0x4
 
yeah, I want to stay around 181 weight class. I felt fat and uncomfortable at 190 and my clothes don't fit anymore. I want to lose some weight around my midsection. sucks losing strength, but I feel better.
 
BW 179

FRONT SQUAT
45x12
95x12
135x12

INCLINE BENCH
45x12
95x12
135x12

FLAT DB BENCH
50x12
60x12
65x8 these agrivate the shouldera bit, but it might be instability so I will keep at it and try to tighten things up

UPRIGHT ROWS
30x12
50x12
80x12

REAR DELT BB
30x12
35x12
40x12

DECLINE DB SKULL CRUSH
20x12
20x12
20x12

Well, I overshot my trimming goal and now I'm below 180 which I'm not to happy about. But, I tightened my belt loop and can wear my jeans comfortably so that is nice. On the other hand, I feel small and weak. Wish I could have the best of both worlds.

Oh well, I fell like a pussy doing this light weight bullshit for high reps but I know my body needs a break and this is my deload. I have to keep telling myself that because the workouts are so much easier. The light at the end of the tunnel is healthy joints and stronger lifts 6 months from now...
 
artificialaspirations said:
Oh well, I feel like a pussy doing this light weight bullshit for high reps but I know my body needs a break and this is my deload. I have to keep telling myself that because the workouts are so much easier. The light at the end of the tunnel is healthy joints and stronger lifts 6 months from now...
Click to expand...

exactly what im doing and what i think about it, i feel like a pussy with less than 190 on my squats, good thing is the pump I get in the upperbody workouts though :p
 
BOX SQUATS
45x12
135x12
225x10

DEADS
135x12
205x12
275x12

1-HANDED DEADS
205x1,1
275x0,0

DB ROW
40x12
50x12
60x12

CABLE SHRUGS
100x12
120x12
140x12

EZ-BAR CURL
40x12
50x12
60x12 (5 with assist)

Exhausting. These workouts were supposed to be lighter and easier but my heart is working overtime. Oh well, with weightlifting like this, who needs cardio?
 
BW 182 (cheat weekend bigtime)

Oh well, I will try to stay around 180-185 and continue to get stronger. There is a new avatar if you can tell...main differences I see are the traps which have gotten much larger and my atrophied right shoulder is filling in. Erectors are bigger and more chunk around the midsection. Hips and glutes are bigger.
 
artificialaspirations said:
BW 182 (cheat weekend bigtime)

Oh well, I will try to stay around 180-185 and continue to get stronger. There is a new avatar if you can tell...main differences I see are the traps which have gotten much larger and my atrophied right shoulder is filling in. Erectors are bigger and more chunk around the midsection. Hips and glutes are bigger.
Click to expand...


Yes I noticed, you definetely look thicker! And the shoulders are getting a little more even, I would suggest you work your right front delt with a different rep ranges to bring it up.

Good job bro!
 
SQUATS
45x10
135x6
185x5
225x5
275x3
230x10 <--new pr!

REVERSE HYPERS
0x12
0x10
0x10 <--need to figure out a way to add resistance. I'm thinking bands or ankle weights.

SEATED CALVES all rest-paused
45x12
70x12
90x12

OBLIQUES
0x12
0x12
25x12

CARDIO
28 min treadmill level 9 random profile

Lowered the reps to see where my strength was at. I think I can still get 300-315 as I'm much better at singles than multiple reps. I'm torn whether or not to continue the high-rep stuff 8-12 range for the change up or to go back to 5s and below to keep my strength. I already feel softer and weaker. My goal is to compete in PL when I find a meet in 2010.
 
FRONT SQUAT
45x5
95x5
135x3
135x3
135x3

BENCH
45x8
95x5
135x5
185x5
205x5
225x5
225x4.5 <--lost the groove
185x8

PRESS
95x5
115x5
100x12 <--new pr!

DECLINE CGBP
145x5
185x5
135x15 <--new pr!

REAR DELT DUMBELL
10x12
15x12
20x12
 
BW 177

SQUATS
45x8
95x5
135x5
185x5
225x5
245x5
275x3
295x1
240x5

DEFECIT SPEED DEADS
95x5
145x5
195x3
195x3
195x3

CHINUPS
0x8
0x8
0x8

DB SHRUGS
90x8
100x8
110x8

ALT DB CURL
20x12
25x12
30x12

CARDIO
15 min treadmill steady state uphill

I am losing more weight than I'd like. I want to stay around 180-185 but hate the bloated feeling and clothes not fitting right. I feel small and weak but better. I will continue to eat more to maintain bodyweight.
 
BW 177

BOX SQUAT
45x5
135x3
155x3
155x3
160x3
160x3
160x3
160x3

SPEED BENCH
45x4
95x3
135x3
135x3
135x3
135x3
135x3
135x3

SEATED CABLE PRESS
25x12
50x12
60x9 (2 forced)

DB REAR DELT RAISES
15x12
20x12
20x12

DB ROLLING TRI EXT
20x12
25x12
25x12

CARDIO
15 min recumbant hill level 10
 
BW 177.5

SQUATS
45x5
95x5
135x5
185x5
225x5
245x5
250x5

DEADS overhand grip
135x5
185x5
225x5
275x5
315x5
365x5 (2 overhand, 3 mixed)

ROWS
135x8
155x8 <--new pr!
165x8 <--new pr!

GOOD MORNINGS
30x12 (tried these seated)
80x12
100x12

BARBELL CURL
60x8
70x8
80x8
 
BW 178

FRONT SPEED SQUAT
45x3
95x3
135x3
155x3
155x3
155x3
155x3
155x3 as little rest as possible 30-60 sec all sets

BENCH
45x5
95x5
135x5
185x5
230x5 had longer than normal rest for 230 sets to wait for competent handoff/spot
230x5
230x5
135x20 <--new pr!

PRESS
95x5
120x6 <--new pr!
95x10

DCGBP
195x4
195x4
135x10

BENT REAR DB RAISE
20x8
25x8
30x8

Great workout today. Felt strong on bench today. Had more reps in me but didn't want to fail. Afterall, I'm ramping back up and don't want to stall too quickly. Shoulder feels solid.
 
Tblock1 said:
Wow your deadlift is pretty damn good. Like 1.6 times your squat!
Click to expand...

or my squat is pretty bad...depends how you look at it. I had a shoulder surgery 360 days ago that prohibited me from squatting (couldn't support bar and too inflexible to get arm back there) and doing any upper body work for a long time. One thing I could do was deadlift, so I put all my effort into that and now I am playing catch-up.
 
BW 181.5

SQUATS
45x5
95x5
135x5
185x5
225x5
275x3
300x1
190x20 <--new pr!

PULLUPS
0x8
0x8
0x4 not enough rest, shoulda done more

RACKPULLS from below knee
135x3
225x3
315x3
365x3 <--new pr for this height, last one mixed grip
405x1 <--new pr! (added mixed grip here)
405x1

RACK SHRUGS
225x8
315x8
315x8 added straps here
225x20
135x20

INCLINE DB CURL
20x12
20x12
20x12

Hips, glutes and hams were sore from the front squats the other day. The 190x20 was killer. Its crazy how 2-3 inches can lower my rack pull by 150lbs. Also, it feels easier to pull from the floor than the rack height I used today. Does that mean its too low or are my legs just out of the picture?

There is something about the power rack that zaps my grip strength. I can deadlift 365x5 or 400 plus with a mixed grip no prob...I get in the rack and I can't hold on...maybe its the different pace of the workout. Deads have more rest. Anyone else experience this?

Ate like shit all weekend and gained some weight back.
 
I think after the 300lbs and the widowmaker your legs were definitely out. What stance were you using on the rack pulls? Right now i think you should add the straps, rack pulls purpose it's not to work the grip anyway.
 
I use a narrower stance feels much better to me, tried the shoulder width and also sumo before and i didn't like how any of them felt on my lower back. My grip width stays right where the knurling starts (thumbs i mean) All these details make my rack pulls not awkward anymore.
 
artificialaspirations said:
or my squat is pretty bad...depends how you look at it. I had a shoulder surgery 360 days ago that prohibited me from squatting (couldn't support bar and too inflexible to get arm back there) and doing any upper body work for a long time. One thing I could do was deadlift, so I put all my effort into that and now I am playing catch-up.
Click to expand...

Always look on the bright side of things:D
 
12" BOX SQUAT
45x3
95x3
135x3
170x3
170x3
170x3
170x3
170x3

INCLINE SPEED BENCH
45x3
95x3
145x3
145x3
145x3
145x3
145x3
145x3

HS SHOULDER PRESS
60x20
110x12
130x12

PRESSDOWNS
100x12
120x12
140x12
110x12

REAR DELT CABLE
15x15
20x12
25x12
30x12

DIPS
0x20
 
I think I found a small local deadlift comp that I can compete raw in october. I'm really excited about it, the dead is my best lift and I just want to get used to some competition. Not too much pressure, hopefully a good warmup for me to do a full power meet next year.
 
SQUATS
45x10
95x5
135x5
185x5
225x5
255x5

DEADS w/ double overhand
140x5
190x5
230x5
280x5
320x5
370x5 <--new pr! switched to mixed grip here (bounced it a bit which I never do. Tweaked low back and called it quits. Was going to try 410 for 1 or 2. I'm on the aspirin big time and hopefully it won't be too bad after some ice and rest.)

PULLUPS
0x8
0x8
0x5

MACHINE PREACHER
65x8
80x8
95x7
 
BW 180

BOX SQUATS
45x3
95x3
145x3
185x3 (low back not ready for this)
145x3
155x3
165x3
165x3

BENCH
45x12
95x8
135x5
185x5
235x5
235x3
235x3
235x3

HS PRESS
110x8
120x8
140x8

DCGBP
195x5
205x5
205x5

REAR DELT CABLE
20x8
30x8

Low back still sore and squats agrivated it a bit more. Was a bit disappointed on bench today as last weeks 230 felt much lighter.
 
Maybe if you hit the reverse hyper machine to losen up that lower back, also hanging on the pullups bar while slowly rotating your legs/waist will speed up recovery and also hitting the foam roller just in case.
 
FRONT SQUAT
45x6
95x5
115x10
135x10
165x10
135x10

HS HIGH ROW
70x10
75x10
90x10
100x5
70x5 Dropset

HS LOW ROW
75x10
100x10
125x10
150x5
100x5 Dropset

HS SEATED SHRUG
45x20
70x20
50x20
50x20
50x20
25x16 Dropset

PREACHER MACHINE
65x20
80x10
95x3 and 3 forced
80x6 and 4 forced
65x8
40x6 Dropset, lost feeling and control of arms

Low back still sore so front squat was my only option and didn't want to push it and go too heavy.

This is without a doubt, the most boring and biggest waste-of-time workout I've done in a long time. It reminds me why I train the way I do and why I use freeweights. I can't wait to squat and DL again.
 
artificialaspirations said:
FRONT SQUAT
45x6
95x5
115x10
135x10
165x10
135x10

HS HIGH ROW
70x10
75x10
90x10
100x5
70x5 Dropset

HS LOW ROW
75x10
100x10
125x10
150x5
100x5 Dropset

HS SEATED SHRUG
45x20
70x20
50x20
50x20
50x20
25x16 Dropset

PREACHER MACHINE
65x20
80x10
95x3 and 3 forced
80x6 and 4 forced
65x8
40x6 Dropset, lost feeling and control of arms

Low back still sore so front squat was my only option and didn't want to push it and go too heavy.

This is without a doubt, the most boring and biggest waste-of-time workout I've done in a long time. It reminds me why I train the way I do and why I use freeweights. I can't wait to squat and DL again.
Click to expand...


LOL i just made a thread about why i hate hammer strength and most of the guys in my gym does them. I feel good doing deadlifts squats and bench
 
BOX SQUATS
45x3
95x3
135x3
145x3
155x3
165x3
175x3
185x3

BENCH
45x12
95x5
135x5
185x5
240x5 <--new pr!
240x3
240x3
225x5
185x7 triceps failed
140x13 triceps failed

HS PRESS
130x10
135x7
120x10 (assist at top last 3)
110x10 (assist at top last 2)
110x10 Dropset
60x6

PRESSDOWNS
120x10
140x10
150x7
130x7
120x6 Dropset
90x6
60x6 lost feeling in arms. jello.

Low back still sore so I tested the squats. Hips are sore and tired, knees starting to ache. No heavy squats or deadlifts this week.

Concentrated hard on lockouts and I feel like my triceps are definitely my limiting factor. I'm sticking right where my tris take over. They have suffered from my shoulder surgery, no more dips, flat CGBP, etc.

I built some board presses and got some bands and chains to start working on lockouts and concentrating on tri strength.

I don't think I'll be able to do the deadlift comp I was aiming for in October. I go on vacation in a week where I will just walk. I'll reset 5x5 when I get back after a good week off. One more back workout to go until the rest period. Can't wait.
 
Will be back in gym on monday to test max squat and DL. Will do Bench and Press on Wednesday. I will be focusing on triceps, glutes, and hamstring strength and flexibility for the next few months. I will work on right shoulder hypertrophy as well. Hope to get stronger all around. I'll be keeping cals the same or slightly over maintanence as to not gain too much fat.

I got some bands and chains to start doing some different stuff and I'm going to reduce DLs to every other week.

Its been two weeks since I lifted any weights.
 
well fuck.

I tweaked my upper back, near spine, between shoulder blades working around the house today. Wasn't lifing anything heavy, must have just moved wrong. Had trouble breathing and the pain brought me to my knees. I can't expalin it and the doc says these things happen. Just got back from emergency room and have pain and muscle relaxants to calm it down. I don't know if I can make it to work tomorrow. Standing and sitting is a challenge. I will alternate heat and ice and get lots of rest. I'm bummed out big time because of no lifting for probably another week and in serious pain. WTF?
 
damn that sucks... especialy because you were ready to come back and already took time off... well i dont think one more week will hurt you... just try not to work around the injury, there is not much you can do without a back... no matter how little you involve it, you dont want to make it worse...
hope you feel better soon...
 
Ahh man, nothing worse than a set back, but main thing is getting it sorted, so rest is the best thing! Just relax, and when you ready get back on top of it, same here, hope you feel better soon!
 
back felt much better the next day after the meds, ice, heat, rest. I think it was mostly the valium which is the mac daddy of muscle relaxants. I need to be careful with that stuff, but in this case is was absolutely necessary. I couldn't stand up or even breathe. Scary.

Anyway its getting better everyday and think I'll be in the gym monday which will be three weeks off. Hopefully my strength won't be too far gone. I'll have to take it easy and not max like I was planning to program my 5x5. Maybe next week. Back feels 1000% better,and so do hips and kneees. I wish I'd have been stretching more in my time off.

Thanks for your support.
 
Damn bro. If it's not one thing it's another. Set backs are a MFer. I hope you recover fast :)
 
at this point I'm wondering if NOT working out for two weeks fucked me up haha. Its part of the game and being active, but this wasn't heavy, nor did it happen in the gym.

"Those who do not make time for health will have to make time for sickness"
 
artificialaspirations said:
at this point I'm wondering if NOT working out for two weeks fucked me up haha. Its part of the game and being active, but this wasn't heavy, nor did it happen in the gym.

"Those who do not make time for health will have to make time for sickness"
Click to expand...

That's a badass quote. Good thing your injury didn't happen in the gym, especially during a heavy squat. It could always be worse lol. Hope you recover quickly though bro!
 
Well low back bothering me again so no squat and DL but I think I will start benching next week. Also, I think I am having a sciatic nerve problem that just started. Shooting, annoying pain running down my left glute and hamstring to about the knee. Will it go away? Any exercises to help this?

I'm hoping its related to my low back strain....
 
BW 180sh

14" BOX SQUAT
45x5
95x5
135x1 (tweaked low back here)
95x3
135x3
155x3
175x2

BENCH
45x10
95x5
135x5
185x3
205x1
225x1
245x1

DIPS
0x10
0x8
0x8
0x8

Low back hurt again and sciatica driving me crazy. Thought I was healed and felt like I was taking it easy. I'm on an ice and aspirin diet. Hopefully I can get into see my doc tomorrow. I wanna be healthy for full meet in February.
 
OK. Saw doc today and got two anti-inflamatories and a muscle relaxer and need to check back in a week. All prescription so I know one of them is very stong, grandaddy of aspirin. wish me luck. No weights for another week as potential for injury rise on such meds. Not that I can do much without a low back anyway.

How do you guys suggest I start back? Doc suggested smith machine for squats and I assume leg press for my legs and hams although I don't like not being in a rack and haven't used a smith in years. For low back I'm thinking hypers until feeling solid again. Anything else? Advice, avoidance?
 
artificialaspirations said:
I assume leg press for my legs and hams
Click to expand...

iv always wondered this, how does the leg press work your hams? your hams either bend the leg at the knee joint like a leg curl or pull the upper body upwards at the waist like a RDL.

Now a squat works the hams because your upper body comes forward and so the hams pull it back when your standing up. But your body stays at the same angle in a leg press and doesnt move. And you dont curl your lower leg back you push it out straight again.

So how do the hams even contribute to the leg press? :confused:
 
put feet high on sled. you'll feel it. In your case I would just squat. No leg curls or extensions. use SLDL, GMs, reverse hypers, hypers, pull throughs etc for assistance.

Anyone have any suggestions on good low back rehab program?
 
artificialaspirations said:
put feet high on sled. you'll feel it. In your case I would just squat. No leg curls or extensions. use SLDL, GMs, reverse hypers, hypers, pull throughs etc for assistance.

Anyone have any suggestions on good low back rehab program?
Click to expand...

well i do leg press after deads, and I usually do romanian deads on squat day Im giving them a rest so swithced to heavy leg curls for the moment because i wanted to see if they were hurtin my DL numbers cause i had started to stall

i do leg press feet narrow and low and with the high reps i feel it in the quads but when it gets heavy it tears my glutes to pieces!
 
artificialaspirations said:
put feet high on sled. you'll feel it. In your case I would just squat. No leg curls or extensions. use SLDL, GMs, reverse hypers, hypers, pull throughs etc for assistance.

Anyone have any suggestions on good low back rehab program?
Click to expand...


im not sure bro but i know dealdift always makes peoples low back better. Do extra light, like 95 or 135lbs. I would say the best thing to rehab is to

1) ice and rest
2) anti-imflammatorys
3) keep it mobile by working it out with light weight

In that order
 
I remember SouthernLord saying hyperextensions helped his back injury out at one point and he "swears they are thereputic" :FRlol:

he does alot of stretching/mobility stuff too maybe he is that man to talk to
 
Sciatic nerve is feeling better. Low back still stiff, sore, tight.

I have a follow up and physical on Friday with full bloodwork. I am experiencing low test symptoms again and may go back on hrt if I can maintain my fertility.

I'll bench on Friday after my anti-inflammatory is finished.
 
SQUATS
0x15
0x15
45x15
55x15
60x15
60x12
60x10

HS PRESS
35x15
35x15
35x15
35x15

BENCH
45x10
95x10
135x10
185x3
135x8

PRESSDOWNS
100x12
120x12
120x12
120x10
100x12

Easy workout just to get moving again. Shoulder felt weird today so I took it easy. Back is feeling alot better. I can't believe how weak I got in the past month. I haven't been taking care of myself.
 
FRONT SQUATS
0x12
0x12
45x12
65x12

GOOD MORNINGS
0x12
0x12
0x6
45x12

HS HIGH ROW
90x12
140x12
160x12

HS LOW ROW
90x10
110x10

NERD ROWS
25x12
25x12
45x6

HS PREACHER MACHINE
25x12
35x10
45x6
35x8
25x12

GHR ON 45* HYPER
0x12
0x10
10x16
25x3
0x3

Back felt good today. Another easy rehab workout. Less than 60 sec rest between each set. I may have some of the reps wrong but you get the idea.
 
its an upright row/shrug hybrid with dumbells at your sides. I've never done them before, but cant support heavy weight with low back for shrugs, so I thought I'd give em a try...
 
BW 175

SQUATS
0x10
45x10
65x10
80x8
95x10
115x10
135x5
135x5

GOOD MORNINGS
45x12
65x10
85x10

WIDE PULLDOWNS
90x10
105x10
120x10
135x5

LOW CABLE ROW (WIDE HANDLE)
75x10
90x10
105x10

NERD ROWS
25x10
45x10
45x10

SHRUGS
45x10

INCLINE DUMBELL CURLS
15x12
15x12
15x10
15x10
 
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