AA Max

[the_alcatraz]

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.,

this is my exact scenario man

 

[SaiBoT]

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.

 

[artificialaspirations]

box squats
45x5
95x5
135x5
170x5x5

glute ham machine
30x8
50x8
70x8
90x8
120x8

stand calves
260x8x5

seated calves
35x25x4

obliques
45x8x3

overheads
3x12

 

[artificialaspirations]

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

 

[artificialaspirations]

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

 

[DaveTSI]

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??

 

[artificialaspirations]

squats
135x5
185x5
205x5
225x4/5/4/2
135x12

SLDL
95x6
115x6
155x6

standing Calves
260x6x4

donkey calf machine
135x12x3

abs

 

[artificialaspirations]

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?

 

[SouthernLord]

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

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.

 

[DaveTSI]

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?

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?