AA Max

[artificialaspirations]

BENCH (Right shoulder didn't feel right tonight)
45x10
95x10
135x8
185x5
185x5
185x5
135x8

HS PRESS
70x3 stopped because of shoulder

DECLINE CGBP
95x10
135x6

ROPE PRESSDOWNS
55x12
65x12
70x8
75x7
65x8
55x10

Was rushed tonight, shoulder was sore from earlier today, and have very little motivation.

 

[the.gladiator1987]

Hang in there bud, Your shoulder WILL get better just remember ice and rest. Maybe taking some protealitic enzymes wouldnt be bad either.

 

[DaveTSI]

really liking the way your workouts are layed out now AA. hang in there brah the motivation will come back. for your shoulder try diclofenac sodium @ 75mg twice a day. excellent anti inflammatory.

 

[artificialaspirations]

BW 174

14" BOX SQUAT
45x10
95x5
135x5
155x5
175x5
185x3
185x3
205x1

DEADLIFTS
45x10
95x5
135x5
185x5
205x5
225x5

LOW CABLE ROW
90x8
105x8
120x8
135x5
150x3

DB SHRUGS
45x25
45x25
45x25

BB CURL
30x15
40x10
50x10
50x8
50x6 Dropset
40x3
30x3

STRETCH

Back felt really good during deads. I can't believe how much strength I've lost in th squat. I'll keep adding weight as I feel comfortable.

 

[future]

Keep at it. You will be amazed at how fast the squat comes back.

 

[future]

BW 174

14" BOX SQUAT
45x10
95x5
135x5
155x5
175x5
185x3
185x3
205x1

DEADLIFTS
45x10
95x5
135x5
185x5
205x5
225x5

LOW CABLE ROW
90x8
105x8
120x8
135x5
150x3

DB SHRUGS
45x25
45x25
45x25

BB CURL
30x15
40x10
50x10
50x8
50x6 Dropset
40x3
30x3

STRETCH

Back felt really good during deads. I can't believe how much strength I've lost in th squat. I'll keep adding weight as I feel comfortable.

Also heat before training and ice after. Be patient. I know how frustrating it is. I have loads of injuries. Dont be like me. Listen to the body. You have a solid plan in place.

 

[artificialaspirations]

SPEED SQUATS
45x10
45x3 (Monster Minis added here)
95x3
135x3
145x3
155x3
155x3
155x3

BENCH
45x10
95x5
135x5
185x5
195x5
205x3
215x1
215x2

Z PRESS
45x12
65x10
85x5

FLOOR PRESS
45x15
95x12
135x10
185x5
165x5

PRESSDOWNS (MONSTER MINIS)
1x25
1x15
2x4
1x12
2x4
1x15

CARDIO
16 min recumbant hill lvl 10

STRETCH

 

[artificialaspirations]

14" BOX SQUATS
45x8
95x5
135x5
185x3
205x3
225x1
235x1
245x0 (could have gotten this one, but technically spotter helped a bit)

CLOSE GRIP PULLDOWN
105x12
120x12
135x10
150x5

DB SHRUGS
45x25
55x25
65x17
75x10
50x8

ALT DB CURL
15x12
20x12
25x10
30x5
20x3

STRETCH

Low back feeling better everyday.

 

[artificialaspirations]

BW 181 (what a difference Thanksgiving weekend can make)

FRONT SQUAT
45x12
45x10 (monster mini bands added here)
95x5
135x3
135x3
135x3
135x3
135x3

SPEED BENCH
45x5
45x5 (mini band added here)
95x3
135x3
155x3
155x3
175x3
135x3 (monster mini added here)

STANDING DB PRESS
30x13
30x12
30x12

PRESSDOWNS (w/ mini band)
100x9
80x12
60x10
60x8
100x1 Dropset
80x3
60x5

Great workout today. Light and fast. Really concentrated on lockouts and enjoying the bands. Back feels great.

 

[artificialaspirations]

14" BOX SQUAT
45x5
95x5
135x5
185x3
225x1
245x1
250x1
255x1

GOOD MORNINGS
45x10
75x10
95x10

PENDLEY ROWS
45x10
95x10
135x6
135x8

CABLE CURLS
30x12
40x10
50x8
60x3 Dropset
45x3
30x6

STRETCH

A pussy back workout but I was short on time. I really wanted to test my low back stability with the rows. It felt fine although the heavy squats remind me that I still need to be careful. Anyway, I think I'm ready for more deadlifting and leight rack pulls to keep thinks rolling. I'll be moving further away from the machines from here on out.

 

[artificialaspirations]

SPEED SQUATS
45x12
45x5 (light bands added here)
95x5
135x3
155x3
155x3
175x3
185x3

BENCH
45x12
95x5
135x5
185x5
205x3
225x1
230x1
175x10

OVERHEAD RACK PRESS (3/4 range of motion
45x12
95x5
115x5
115x5
125x3

FLOOR PRESS
45x12
135x6
155x6
170x5

BAND PRESSDOWNS
Monster Mini x 12
Light x 12
Light and mini x12
Light and mini x8
Light and mini x5 (band dropset)
Light x ??
monster mini x ???
mini x 12

CARDIO
20 min treadmill

STRETCH

Squats were fast and easy. Bench went well although strength is still down. Floor press agrivates my repaired shoulder a bit. I'll take a break from this fro a bit. Really enjoy the bandwork.

 

[artificialaspirations]

16" BOX SQUAT
45x8
135x5
185x5
225x5
245x2
265x1
270x1
275x1

RACK PULLS (from knee)
135x10
185x8
225x5
275x5
315x5 (alt grip added 1/2 way)
365x3
385x1
405x1

PULLUPS
0x8
0x7
0x5
0x3

BAND CURLS
MMx12
MM+15x8
MM+15x8
M2x10
15x20

CARDIO
15 min treadmill hill lvl 10

 

[artificialaspirations]

BW 180

ZERCHER SQUATS
45x10
95x10
115x10
135x10
155x5

INCLINE SPEED BENCH
45x10
95x5
135x3 (monster mini added here)
135x3
145x3
145x3
155x3
155x3

LATERAL RAISES
MMx12
MMx10
MMx10
MMx8 Dropset
Mx8

JR PRESSES
45x15
95x5

DCGBP
135x6
165x6
185x5
205x3
225x1

First time doing Zercher squats, incline bench w/ bands, and lateral raises with bands. Workout partner wasn't feeling the JR presses. The Z-Squats are exhausting.

Started taking Epistrong (2/day) and Tren-TFO (1 day) for 4 weeks then a break and finish off with 4 more weeks of Epistrong and Beastdrol before comp. Felt very motivated and strong.

 

[artificialaspirations]

BW 181

14" BOX SQUAT
45x10
135x5
185x5
225x3
245x1
275x1
285x1
225x5

DEADLIFT
135x5
225x5
275x3
315x1
365x1 belt and alt grip added here
365x1 at least 5 sec hold

PENDLEY ROWS
135x5
155x5
175x5
185x4
145x12 <--new pr!

DUMBELL 21s (altered grip a bit)
15x21
20x18
15x17
12x17
12x17

GHR on 45* HYPER
0x30

STRETCH

Low back felt sore and tight when I woke up today...took aspirin all day to reduce swelling. Back feels much better after workout. 365 dead felt really heavy off the floor, but I'm glad I got it. Back felt strong during rows.

Its a bit frustrating not being able to right PR next to everything as I've been here before. All the post-injury milestones have been achieved before. I can't wit till I break through em...

The EPISTRONG and TREN-TFO are giving me good pumps and terrific focus. Good aggression to help move the heavier weights.

 

[artificialaspirations]

SPEED SQUATS
45x10 monster mini added here
135x5
185x3
185x3 mini added here
185x3
190x3
190x3
195x5

BENCH
45x20
95x10
135x5
185x5
225x3
225x2
225x1
145x15

PRESS
45x10
95x5
115x5

PRESSDOWNS
120x8
140x8
160x3
180x2
190x1
150x8 Dropset
120x8
90x8
60x8

BAND PULL-A-PARTS
mmx20
mx15
mm+mx15
mm+mx15
mmx12

 

[JDid23]

nice workouts bro.. subscribed

 

[artificialaspirations]

16" BOX SQUAT
45x10
135x5
185x5
225x5
255x3
275x2
295x0
Didn't feel like trying it again. Low back and glutes not feeling 100%.

GOOD MORNINGS
45x12
90x8 (right ham too tight)

PULLDOWNS
150x8
165x5
180x3
135x8
105x12

HYPEREXTENSIONS
0x10
0x10
0x10

HAMMER CURL
25x20
30x12
25x13
25x8

RACK SHRUGS
135x20
225x15
275x12
315x6 Dropset
225x10
135x15

Low back, glutes and hams are uncomfortably tight. Still pretty sore from last squat workout. I guess those doubled bands had more tension than I thought.

 

[artificialaspirations]

BW 182.5

FRONT SQUAT
45x10
95x10
135x10

SPEED BENCH
45x10
45x10 monster mini added here
95x5
135x3
135x3
135x3
135x3
135x3
150x13 <--pr! (bands removed here)

DB PRESS w/ mini bands
20x12 couldn't lock any out
0x12 locked most
0x12 locked ~3/4
0x12 locked ~1/2

DECLINE CGBP w/ monster mini and micro mini
95x12
135x8
135x6
155x8 <--pr! (bands removed here)

SIDE/REAR DELT CABLE RAISES
20x12
20x12
20x12

CARDIO
15 min recumbant level 10 hill

STRETCH

Fun workout tonight. Felt a little bit weaker as I didn't sleep well last night. Tossed and turned 75% of the night. I've noticed I sleep better on days I workout.

 

[ExtraMile]

did u buy the bands yourself and take them to the gym? or does your gym own the mini bands and monster minis?

 

[artificialaspirations]

bought em myself. Unfortunely I go to a fitness club, not a gym. People stare...

 

[artificialaspirations]

BW 185

14" BOX SQUATS
45x10
135x5
225x5
245x5 <--new pr!
275x1 (missed the 2nd)
290x1
295x1
300x1

SUMO DEADS
135x5
225x5
315x3
315x1 (pulled this one conventional)
315x5
365x2 (added belt and mixed grip)

PENDLEY ROWS
135x5
185x5
185x5

BARBELL CURL
40x12
50x12
60x12
70x11

CARDIO
15 min steady state lvl 9 recumbant

STRETCH
The deads and low back are a bit disappointing. Still slight discomfort and lack of confidence in the erectors.

 

[ExtraMile]

looks like the strength is comin back bro! why u switched to sumo deads?

 

[artificialaspirations]

I've done them all along, just never labeled it that way. I did it today as I was planning on varying stance, but felt weak and uncomfortable on the conventional pull. So I'm gonna stick with sumo. I use conventional stance on defecits and rack pulls.

Goals by the end of march @ 181 bw are:
Squat 405
Bench 315
Dead 500
Press 205

To get there I need to:
1. heal up the low back and keep it healthy
2. work on posterior flexibility and loosening up tight hamstrings
3. develop right shoulder and keep it comfortable
4. strengthen triceps and work on strong lockouts
5. clean up the diet

 

[JDid23]

sick goals man!! good luck

 

[artificialaspirations]

OVERHEAD SQUAT
0x12
45x10
65x5
95x1
95x2
45x5
45x5

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

PRESS
95x5
115x5
135x3
135x3
135x3

DCGBP
185x5
205x5
225x3
225x3
225x2

DIPS
0x8
0x8
0x8
0x8
0x8

Workout didn't go like I planned. The overhead squat was tough. I couldn't keep my heels flat at the bottom. Arms stay slightly forward (must be shoulder flexibility). The squats cracked my hip[s and knees like something I never felt before so I may have to set these aside. Bench went well, even paused a few of the first sets. I had to substitute OHP for rack presses as some ass-clown needed it to curl 50 lbs. Had to sub DCGBP for rack lockouts as another ass-clown needed rack for 1/2 squats. The other 2 squat racks were being used for curling. It was hopeless so I had to keep moving. Glad monday is over...

 

[the.gladiator1987]

LOL gotta love Mondays. chest and biceps for EVERYBODY

I should start doing my legs on monday. I cant tho because this T400 i shot in my ass formed a knot in my glute and its been 3 days already. OH squats are hard as hell man. I dont even want to attempt them lol. Really liking your log tho, I think it is helping your recovery by being able to see what you did last time and to track your progress and see what is working and what isnt.

 

[artificialaspirations]

SQUATS
45x10
135x5
225x3
250x3
250x3
250x3
250x3
250x3

GOOD MORNINGS
95x12
115x8
115x6
95x10
95x8

PULLUPS
0x5
0x5
0x5
0x5
0x5

RACK SHRUGS
135x15 monster mini
135x15 monster mini
135x15 monster mini
15x12 mini
185x6 monster mini
135x8 monster mini
45x12 monster mini

INCLINE DB CURL
15x20
15x15
15x12
20x8
20x8

CARDIO
15 min recumbant lvl 10 random

STRETCH

 

[Tblock1]

SQUATS
45x10
135x5
225x3
250x3
250x3
250x3
250x3
250x3

GOOD MORNINGS
95x12
115x8
115x6
95x10
95x8

PULLUPS
0x5
0x5
0x5
0x5
0x5

RACK SHRUGS
135x15 monster mini
135x15 monster mini
135x15 monster mini
15x12 mini
185x6 monster mini
135x8 monster mini
45x12 monster mini

INCLINE DB CURL
15x20
15x15
15x12
20x8
20x8

CARDIO
15 min recumbant lvl 10 random

STRETCH

Do good mornings hurt your back? Just wondering because I know you had an injury and they kinda hurt my back even though I don't even have an injury and was going pretty light 135-145 lbs.

 

[artificialaspirations]

no. they feel like good therapy more than anything. They really help me stretch the glutes and hams. At 135-145 I wouldn't feel comfortable and that might hurt my back. I'm working on hamstring flexibility and need to take tomorrow off from squating. Low back is pretty sore and sciatica is driving me crazy. Maybe the extra rest will help.

 

[artificialaspirations]

FRONT SQUATS
45x8 mini added here
95x8
135x3
135x3
135x3
135x3
135x3

INCLINE SPEED BENCH
45x8 Monster Mini added
95x5
135x3
135x3
135x3
135x3
135x3
135x3

PRESS
45x12
45x12 mini added
65x8
55x8
45x8

JM PRESS
45x15
65x12
75x10
65x12
75x15

BAND PRESSDOWNS
Mx12
MMx12
MMx12
MM+Mx8
MM+Mx8
MM+Mx8 Dropset
MMx8
Mx8

PULL-A-PARTS
Mx12
Mx12
M+5x12
M+5x12
MMx12
MMx12
Mx12

 

[oso0960]

Goals by the end of march @ 181 bw are:
Squat 405
Bench 315
Dead 500
Press 205

What are your lifts at right now?

 

[artificialaspirations]

16" BOX SQUAT
45x8
135x5
225x3
250x3
275x3
275x3
275x3

DEADLIFTS
135x5
225x5
315x3
365x1 (added belt and mixed grip here)
365x1

PENDLEY ROWS
185x3
205x3
205x3

DB SHRUGS
90x15
100x5 (low back started feeling tight so I stopped here)

DB CURLS
30x8
35x8
35x8

STRETCH

Disappointing workout because of the DLs. I feel like I'm up against a mental brick wall here. It is frustrating being over 400 lbs and now being back in the 300s struggling with an old weight I could do 5 times. Oh well, I didn't feel strong when I walked into the gym, but felt better afterwards.

I'm back from a week off to let the low back rest.

 

[artificialaspirations]

BW 185

GOOD MORNINGS
45x8
45Mx8
45Mx8

SLDL
70x6
70x6

BENCH
45x15
95x10
135x5
185x5
205x5
205x5
205x5
205x5
205x5
140x14 <--PR

RACK PRESS (from eyes)
95x5
115x5
115x5

RACK LOCKOUTS
135x10
205x5
225x3 these agrivate shoulder, stopped here

BAND PRESSDOWNS
Minix20
Minix20
Minix20

FACE PULLS
60x12
70x12
85x12

STRETCH

Good workout today. No squats for the next month as I'm still having sciatic pain and want my posterior chain to heal up without stressing it more. Bench was done very quickly at an exhausting pace. This made the rest of my lifts suffer as chest, delts and tris were already toast. I'm gonna miss squatting and won't be ready for full meet in february. Maybe enter bench only, or do full meet and add a token squat and dead for the experience?

 

[JDid23]

great benching man!!

 

[artificialaspirations]

BW 186

LEG PRESS
215x20
305x15
395x12
485x10
575x8
665x6
755x5 <--PR!
845x3 <--PR!

EXPLOSIVE PULLUPS
0x13 <--PR! (at this bw)
0x3
0x3
0x5
0x5

DB ROWS
50x8
60x8
70x8
80x8 <--PR!
90x8 <--PR!

HS MACHINE SHRUGS
140x20
180x20
270x12
360x6
180x20

PREACHER MACHINE
65x12
80x12
95x10 <--PR!
110x6 <--PR!
125x3 <--PR!

Well, pretty good workout tonight. It was supposed to be DE Lower and DE Back and without squats and deads I had to improvise, so I used the leg press and a bunch of other pussy machines. I was pleasantly surprised how much easier they all were. I feel like I havn't been on a LP in over a year. I never keep track of PRs that aren't related to the big three, but I know I've never used weights as high as I did today. Thank you squats!

 

[artificialaspirations]

BW 185

LEG PRESS
305x20
395x15
485x12
575x12
575x12
575x12

SPEED BENCH
45x10
45x10 Monster Mini band added here
95x5
135x3
145x3
145x3
145x3
145x3
145x3

DB PRESS
25x12
35x12
35x12

DIPS
0x12
0x12
0x12
0x8 Mini band resistence added here

DB UPRIGHT ROWS
20x20
20x20
20x20

CARDIO
20 min treadmill lvl 10

STRETCH

Forgot to do abs. With the absense of squats and deads I need to add some core work. This workout was done so quickly it kicked my ass. LP burned like crazy and couldn't catch my breath the entire time. Felt good.

 

[JDid23]

nice workout man..

 

[artificialaspirations]

BW 185.5

LEG PRESS
395x12
485x10
575x6
665x7 <--PR!
665x8 <--PR!

DB ROWS
80x8
100x5 <--PR!
100x6 <--PR!
100x5
110x8 <--PR!

CHINUPS
0x7
0x5
0x5
0x5
0x5

DB SHRUGS
100x12
105x12
110x9

BB CURL
50x8
70x8
80x8
80x6
70x6
50x6 (Dropset)

CARDIO
10 min recumbant steady state lvl 9

STRETCH

I really hate nopt being able to squat and deadlift. It feels like I'm not even breaking a sweat. I had my wife doing box squats and defecits and it was lame doing leg press and DB rows along side her.

 

[the.gladiator1987]

lol dude my forearms give out when I do 100's on db rows, good job. Deadlifts and squats or not, that is still a godd routine you are doing. Youll be fine, theres plenty of guys who dont do deads/squats and grow. With your work ethic you will grow bro.

 

[ExtraMile]

I really hate nopt being able to squat and deadlift. It feels like I'm not even breaking a sweat.

i feel ya bro i know exactly what you mean! iv not squatted or deadlifted heavy in 12 weeks!

 

[artificialaspirations]

SPEED LEG PRESS
215x8 Doubled Reverse MM here
395x5
485x3
575x3
665x3 Another Reverse MM added here
755x3
755x3
755x3
755x3

GOOD MORNINGS (just stretching posterior chain)
45x5
45x5
45x5

SLDL (just stretching posterior chain)
60x1
60x1

BENCH
45x10
95x5
135x5
185x3
225x3
225x3
225x3
225x3
225x6

RACK PRESS
95x5
115x5
135x5
135x4
135x4

DCGBP
185x5
205x5
225x3
225x3
185x8

FACEPULLS
60x20
80x12
95x12


STRETCH

Sciatica feels like its getting worse. Concerned I might have a herniated disc.

 

[SaiBoT]

SPEED LEG PRESS
215x8 Doubled Reverse MM here
395x5
485x3
575x3
665x3 Another Reverse MM added here
755x3
755x3
755x3
755x3

GOOD MORNINGS (just stretching posterior chain)
45x5
45x5
45x5

SLDL (just stretching posterior chain)
60x1
60x1

BENCH
45x10
95x5
135x5
185x3
225x3
225x3
225x3
225x3
225x6

RACK PRESS
95x5
115x5
135x5
135x4
135x4

DCGBP
185x5
205x5
225x3
225x3
185x8

FACEPULLS
60x20
80x12
95x12


STRETCH

Sciatica feels like its getting worse. Concerned I might have a herniated disc.

In all honesty bro i don't think you should do any speed work @ all, not even for the upperbody, most of it will only cause more harm than good.

 

[the.gladiator1987]

yea i agree man speed work isnt what you want right now. I just did slow controlled weights, never went lower than 12 reps when I got hurt and it eventually got better.

 

[artificialaspirations]

good point. I figured speed work would be better because of the lighter weights. Doc wants to get an MRI onmy spine next week. ugh

 

[artificialaspirations]

BW 183

LEG PRESS
305x10
395x8
485x5
575x5
665x5
755x5
845x5 <--PR!
935x2 <--PR!

DB ROWS
100x10 <--PR!
100x11 <--PR!
100x12 <--PR!

PULLDOWNS
135x12
135x10
135x7

DB BAND SHRUGS
45MMx12
45MMx12
MMx25

EZ BAR BAND CURL
20mmx12
20Mx10
20Mx10
20mmx10
20mmx10

CARDIO
8 min recumbant

STRETCH
really held the hamstring stretches a long time and used 25lb plate to assist.

 

[SaiBoT]

BW 183

LEG PRESS
305x10
395x8
485x5
575x5
665x5
755x5
845x5 <--PR!
935x2 <--PR!

DB ROWS
100x10 <--PR!
100x11 <--PR!
100x12 <--PR!

PULLDOWNS
135x12
135x10
135x7

DB BAND SHRUGS
45MMx12
45MMx12
MMx25

EZ BAR BAND CURL
20mmx12
20Mx10
20Mx10
20mmx10
20mmx10

CARDIO
8 min recumbant

STRETCH
really held the hamstring stretches a long time and used 25lb plate to assist.

Try multi directional stretches bro, something like martial artists do.

 

[JDid23]

strongass rows man

 

[Tblock1]

Nice! I like how you are still hitting pr's even though you are injured!

 

[artificialaspirations]

LEG PRESS
215x12
305x12
395x12
485x12
575x12
665x12
755x12 <--PR!

INCLINE SPEED BENCH
45x10
45x5 Monster Mini added here
95x5
145x3
145x3
145x3
145x3
165x3
185x1

PRESS
95x12
95x8
95x8

SKULL CRUSHERS
45x12
65x12
70x8
65x10
50x15

UPRIGHT BAND ROWS
Mini x 12
Mini x 12
Mini x 12

STRETCH

 

[artificialaspirations]

BW 182.5

CHINUPS
0x14 <--PR! (at this bodyweight)
0x6
0x6
0x6
0x6
0x6
0x6
0x6
0x6
0x6
0x6
0x5
0x4
0x4
0x4
0x5
0x3
0x1 <--100 total. Most pullups/chinups in one day

LOW CABLE ROW
135x5
155x5
165x5
165x6
180x3

NERD ROWS
45x8
25x15
25x15

INCLINE DB CURL
25x8
25x8
25x6
25x6
20x7

CARDIO
15 min recumbant lvl 10 steady state

STRETCH

 

[artificialaspirations]

BW 181.5

SPEED LEG PRESS (until things got heavy, then just went for smooth reps)
395x8 (2 Reverse Monster Minis added here)
485x3
575x3
665x3
755x3
845x3
935x3
1025x3 <--PR!

BENCH
45x15
95x5
135x5
185x3
235x3
235x3 (did these under PL commands, rest/paused) PR!
245x3
245x3 (failed on 4th rep)

RACK PRESS (above head)
115x5
135x5
155x5
165x5 <--PR!
175x3 <--PR!

JM PRESS
45x20
75x15
95x8 (lost groove, still getting the hang of these)
100x12 <--PR!
115x8 <--PR!

FACE PULLS
100x12
120x8

Bench felt good. Should have done another set, but I wasn't smoked either, so maybe good to stop there. Happy with the 245. Will go 255 for doubles next heavy bench and work singles in two weeks before comp, hopefully 265 and 275 under commands. Sciatica, low back and leg are feeling better, but still present. I'm entering bench only, simply for the experience and practice. Its kinda weird to pay to enter and suck, but I know I've been injured and I know I can do better, competing with myself, everyone else will be in bench shirts and they aren't offering raw. Just need practice.

Doc wants an MRI of lower lumbar spine and I'd like to give my back a few more weeks before I shell out that cash. Taking another round of anti-inflammatories to kick it in the ass. wish me luck.

Oh yeah, benching and OHP went pretty well considering my lats are sore as fuck. If you are wondering why, look at Jan 20 workout.

 

[artificialaspirations]

BW 182

LEG PRESS
395x10
485x5
575x5
665x5
755x3
845x3
935x1
950x0

DB ROWS
105x9 <--PR!
110x9 <--PR!
115x5 <--PR!
115x6 <--PR!
115x7 <--PR!

HS PULLDOWN
110x12 Mini band added here
120x8
110x8
70x12

HS PREACH CURL
35x12
45x12
50x12 with spotter
45x12
35x12
25x8
20x6

 

[JDid23]

shit man keep killing those rows!!!

just curious.. how do you do them? no bench, 1 hand on bench, 1 hand/1 leg on bench?

 

[artificialaspirations]

shit man keep killing those rows!!!

just curious.. how do you do them? no bench, 1 hand on bench, 1 hand/1 leg on bench?

1 hand and one leg on bench

 

[artificialaspirations]

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

SPEED BENCH (all under commands)
45x12
95x5
95x5 Monster Mini added here
135x3
155x3
165x3
175x3
185x3
195x3
205x3

DB PRESS
40x8
40x8
40x8

ROLLING DB EXT
30x12
35x10
35x8

REAR DELTS CABLE
10x15
20x12
30x10

STRETCH

CARDIO
20 min recumbant level 10 hill

STRETCH

Bunch of PRs on the speed bench under commands with the monster mini.

 

[artificialaspirations]

UPDATE

Had MRI on my lower-lumbar spine and found a compressed, bulging or slightly herniated disc in the L5 or L6 if that exists. Anyway, no squat or dead for a few more months and doc is recommending physical therapy. I forgot to ask about legpress but he will be contacting me soon. Looks like the feb and march comps will be bench only. Bummer but good news at the same time that it wasn't more serious. I'll keep trainig heavy on bench and will probably switch to a BB style workout to get some hypertrophy goin while I can't lift heavy full body.

 

[JDid23]

sry to hear that bro.... like you said, it could have been worse and good luck competing with your bench.

 

[artificialaspirations]

BW 182.5

LEG PRESS
215x6
395x6
575x6
665x6
755x6
780x6 <--PR!
755x6

LOW CABLE ROW
105x6
150x6
180x6
185x6
185x6

CHINS
0x6
0x6
0x6
0x6
0x6

DB SHRUGS
105x12
110x12
115x10
120x8
125x8 forgot chalk was loosing grip

EZ-BAR CURL
50x8
65x8
75x8
85x7.5
75x8

STRETCH

 

[SaiBoT]

Damn bro that's some fucked up shit... hope you get better soon, take it easy though.

Good luck

 

[artificialaspirations]

Thanks Bros. The kind words really help. It is frustrating as hell, especially since I was making great progress and got my squat to 350, dead over 400, and benched over 275 which were all short term goals of mine. I'm hoping I can start up again in May. I tell you what makes me want to squat the most is the fuckin 1/4 squatters doing 225. Leg press sucks. I need to look at the positive that I'm getting rest. I was a little burned on deads and maybe thats why I got hurt. Lost the groove for one rep and thats all it took. Today is 4months from injury date.

 

[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