Printable View
About to turn 31 in a couple of weeks.
BW: 171 LBs
I have lifting experience in the past so just using muscle memory until I finish the standard 3x5 LP
Squat
272 x 5 x 3 (Set 3)
Press
140 x 5 x 3
Weighted Dips
BW+20lb x 6 x 3
Reverse Hyper machine (140 LBs) for 3 sets of 8 to finish it out.
Weighted Chin-ups
BW+30LBs x 7
BW+30LBs x 6 x 4
Inverted Rows on rings (Feet elevated 6 inches)
BW x 6 x 4
Squat
277 x 5 x 3 (Set 3)
Press
141.5 x 5 x 3
Weighted Dips
BW+22.5lbs x 6 x 3
Ab wheel rollout (from knees)
3 sets of 8
Lateral Raises
16.5 LB dumbells x 10 x 3
Welcome. You do some interesting lifts. Do you deadlift and bench?
Hey, I injured my back some time ago deadlifting, and it aggravates the old injury every time I've gone up in weight on the deadlift, I'd rather not take the risk anymore. As for bench press, my elbow tendinitis flares up every time I've tried. I've attempted Rip's pin fire chin ups, but nothing really works, and it's only during bench press this happens, not chin ups, press, nor dips, so I've elected to just replace them with weighted dips going forward. Not 100% optimal, but at least I can make progress on these without potential injuries holding me back.Quote:
Originally Posted by carson
Lateral raises are purely for vanity reasons, I want my lateral delts to develop a bit faster to give off a wider shoulder look. Ab wheel and leg raises to strengthen my core more, so my back and the old injury site is safer as I squat heavier. I know some of these things are not really in line with what rip teaches, but personally, they've worked for me.
BW Chin ups
10, 9, 10
Inverted Row (feet elevated 20 inches)
BW x 6 x 4
Squat
282 x 5 x 3 (Set 3)
Press
143 x 5 x 3
Weighted Dips
BW+25lbs x 6 x 3
Hanging Leg Raises
10 x 3
Switching to regular high bar squats
Squat
285 x 5 x 3 (Set 3)
Press
145 x 5 x 3
Weighted Dips
BW+30lbs x 6 x 3
