Accessory Work

I have two lifting days per week and two accessory days.  I am following a program that is similar to the lifting team at Titan’s Gym in Mentor, OH but with accessory work that meets my weaknesses and goals.

One of my problems is my work capacity and endurance so every assistance lift will be with a 60 second rest between sets and 2 minute rest between exercises.  The plan is for assistance day to be done in 60-75 minutes with the work.

I expect a regress in some weights due to the lowered rest intervals but its all for a solid end goal.

Chest Supported Row
90 x 15
135 x 10
180 x 9
135 x 10

Lat Pulldowns
130 x 10
150 x 3 x 10

T’s, Y,s, I’s, W’s
5 x 10 for each in the cycle

These actually suck and are needed.

Smith machine seated press strip set
265 x 4
215 x 4
195 x 4
175 x 5
155 x 4
135 x 4

Done with the top weight and as I fail taking off weight on each side until the last.

Cable Shrugs with a 2 second hold at top
230 x 4 x 15

Tate Press
40 x 4 x 10

Decline situps
2 x 12

Russian Twists
10 x 2 x 20


Check out the SECOND AND BRAND NEW Ashman Strength System e-book.

Join the Ashman Strength Facebook Page.

Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.

To inquire about training, contact us for more information or to set up a call about remote coaching.

If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.


This site uses Akismet to reduce spam. Learn how your comment data is processed.