AA Max

[artificialaspirations]

NAUTILUS LEG PRESS
Sledx15
90x15
180x15
270x15
320x15
360x15

BENCH
45x12
95x10
135x5
185x3
225x3
255x2
260x2 <--PR!
240x4 <--PR!

SEATED DB PRESS
40x6
45x6
55x6
60x6

DCGBP
185x5
205x5
225x4
235x1 (lost groove)
205x6 <--PR!

SEATED RD DUMBELLS
15x8
20x6
20x6

STRETCH

 

[Tblock1]

NAUTILUS LEG PRESS
Sledx15
90x15
180x15
270x15
320x15
360x15

BENCH
45x12
95x10
135x5
185x3
225x3
255x2
260x2 <--PR!
240x4 <--PR!

SEATED DB PRESS
40x6
45x6
55x6
60x6

DCGBP
185x5
205x5
225x4
235x1 (lost groove)
205x6 <--PR!

SEATED RD DUMBELLS
15x8
20x6
20x6

STRETCH

Bench is looking solid!!!!

 

[the.gladiator1987]

hey bro could you please post your stretching routine I would appreciate it

 

[artificialaspirations]

BW 182.5

H LEG PRESS
215x12
305x12
395x12
485x12
575x12
665x12
665x12

HIGH HS ROW
45x12
70x12
80x12
90x12

LOW HS ROW
45x12
55x12
65x12

HS SHRUG
70x20
70x20
95x20

DB HAMMER CURL
25x12
30x12
30x12
30x12
30x12

STRETCH

 

[artificialaspirations]

STRETCH PROGRAM
feet together, touch toes
feet wide, touch toes (each side, left together, right together, middle, etc)
cross feet, touch toes
cross other way, touch toes
on one knee, hip stretch, each side
glute stretch, each side
seated legs apart touch toes, each side, center, etc
stretch back with seated rotation, each side
indian style, stretch all the way forward
standing quad stretch

then I go over to those seated stretch machines and do every stretch on the chart and then some.

Sorry I don't have names for the stuff, but you should get the idea. The toughest ones to find were the glute and ham stretch, those are on youtube.

My upper body is pretty flexible so I'll stretch out the parts I worked on that day.

Otherwise it is all focusing on hamstrings, glutes, etc which has always been my problem.

 

[artificialaspirations]

BW 180.5

CYBEX LEG PRESS
SLEDx20
90x20
180x20
270x20
360x20
450x20

SPEED BENCH
45x15
45x5 double mini bands added here
95x5
135x3
185x3
185x3
185x3
185x3
185x3
185x3

HS OHP
45x12
55x12
65x8
45x8 dropset

DIPS
0x12
0x12
0x12
0x12
0x12

SEATED CALVES
25x75 (took 3 sets)

REAR DELT MACHINE
85x12
115x12
145x12

STRETCH

 

[the.gladiator1987]

thx for posting that i have the same tight spots

 

[artificialaspirations]

BW 180

LOW LEG PRESS
215x8
305x8
395x8
485x8
575x8
665x8
755x4 (I think I need to stop these or at least this specific position. Feels like its stretching my low back a bit)

CHINUPS
0x15 <--PR at this weight!
12x6
12x6
12x5, 0x1
12x5, 0x1

DB ROWS
120x6 <--PR!
120x6
120x6

CABLE SHRUGS
150x12
180x12
100x20
100x20

HS PREACH MACHINE
45x8
55x8
65x8
55x8
45x8

STANDING CALVES
BWx75 reps (3 sets)

STRETCH

Not a whole lot of energy tonight. Didn't feel too strong. Low back started bothering me again, not too bad. On day 6 of low, low carbs so that is probably it. This weekend is a refeed so I'm really looking forward to it. I max bench on Sunday so I can get an idea of what to do for the comp. The low carbs is to just prep for the meet so I don't have to cut tons of weight or dehydrate myself too much. Want to be close to 181 as possible and just skip water for a few hours before weigh in.

 

[Tblock1]

BW 180

LOW LEG PRESS
215x8
305x8
395x8
485x8
575x8
665x8
755x4 (I think I need to stop these or at least this specific position. Feels like its stretching my low back a bit)

CHINUPS
0x15 <--PR at this weight!
12x6
12x6
12x5, 0x1
12x5, 0x1

DB ROWS
120x6 <--PR!
120x6
120x6

CABLE SHRUGS
150x12
180x12
100x20
100x20

HS PREACH MACHINE
45x8
55x8
65x8
55x8
45x8

STANDING CALVES
BWx75 reps (3 sets)

STRETCH

Not a whole lot of energy tonight. Didn't feel too strong. Low back started bothering me again, not too bad. On day 6 of low, low carbs so that is probably it. This weekend is a refeed so I'm really looking forward to it. I max bench on Sunday so I can get an idea of what to do for the comp. The low carbs is to just prep for the meet so I don't have to cut tons of weight or dehydrate myself too much. Want to be close to 181 as possible and just skip water for a few hours before weigh in.

Nice chinups there