Update

[Lord_Suston]

Squats are tough sometimes if the lower back is weak, What kind of shoes you wearing? I can't squat shit in sneakers, I almost fell forward doing 225 today, had to switch shoes. Don't worry about it steady progress is the name of the game

 

[Scotsman]

LS- Yeah I did lose some strength in my lower back during my layoff so am just frustrated that it isn't coming back as quick as everything else. Doesn't help that I am still sick and have a hard time taking in a full breath. Should probably swith up to my squat shoes from the sneakers just usually forget them in the car.

Cheers,
Scotsman

 

[Scotsman]

4/2 shoulders

Hammer bnp
100x6
200x6
300x6
300x6
200x6
100x8

Shrugs: Hammer strength standing shrug
100x8
200x6
300x6
500x6
700x10
700x8 plus hold on last rep (PR only got 6 on second set before)
400x6
200x10

Dumbell lateral raises (arms straight no swing)
15x6
25x6
35x6
45x6 (pr first time I have done 45's on laterals)
20x6

Rear delt flyes (standing)
15x8x3

Not a bad day at all. Kind of driven by rage left over from the crappy squat workout.

Cheers,
Scotsman

 

[Lord_Suston]

LOL, solid numbers on the overhead press, but how come you usinga smith machine??? I am gonna try something new tomorrow for shoulder if it is good I'll share . Solid weight and reps. Keep working those rear delts man, they will save your ass in the long run...

 

[Scotsman]

Not a smith machine but the Hammer strength military where the weight increases the higher up you go. I use that because the usually isn't anyone around to spot me that I trust enough to have that much weight over my head.LOL

Yeah my rear delts are pretty well developed (like bigger than most guys at my gyms from delts) and they save my shoulders from the pounding they get.

Cheers,
Scotsman

 

[Scotsman]

4/5 Chest
bench
warmup
225x8
315x10 PR (best before was 9)
315x8
315x6
225x10

Hammer strength presses
200x6
400x6
500x6
300x10

Flyes (deep stretching)
25x6
40x6
10x1.5 minute hold at full stretch

Rear delt flyes
15x8x2

Pretty stoked about last night 315 for ten was pretty easy and getting 24 reps in three sets was nice. Next week I'll make a run at 400 again.

Cheers,
Scotsman

 

[Lord_Suston]

4/5 Chest
bench
warmup
225x8
315x10 PR (best before was 9)
315x8
315x6
225x10

Damn 315x10!!! Nice rep scheme man. 400 is yours with ease next time. How was the speed on these??? Easy lockout???

 

[Scotsman]

Damn 315x10!!! Nice rep scheme man. 400 is yours with ease next time. How was the speed on these??? Easy lockout???

Thanks, I can't wait to bench next week.
The speed is unbelievable right now. I can pop with enough force to bring me off the bench right now. Lockouts are getting better now that I am back in full swing on my tricep work. I started slowing the lockout a bit on the last set but needed no help on any of the reps.

Cheers,
Scotsman

 

[Scotsman]

4/6 Back

Iso-rows
100x8
200x8
400x6
600x6
800x8
800x6
400x10

Iso-pulldowns
200x6
300x6
400x6
600x5
300x10

Hammer pulldowns
1plx6
2plx6
2pl+25x6
2plx6
1plx10
(not sure of the weight here but two 45's and a 25 on each side lifts me out of the seat so I am guessin that's around 300lbs.

Cheers,
Scotsman

 

[WalkingBeast]

Awesome brother!! Crazy back strength!