A good day on da bench

Bench Press
45 x 2 x 5
121 x 5
165 x 2 x 5
209 x 5
253 x 5
314 x 5

This was a warmup of sorts for the work ahead….

4 board press
352 x 3
385 x 3
407 x 3

A PR for that one.,,,

Close Grip 3 board press
297 x 10

DB Rows
140 x 8
140 x 16

Tricep Pressdowns
190 x 3 x 10

15 total for shits and giggles

Band pullaparts with EFS orange band
3 x 20

Good day, drinking a beer or 3 to enjoy it.


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.


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