Day of the Volume

I don’t always go heavy, there are some lighter volume days built in and I take full advantage of those.

Bench Press
125 x 5
165 x 5
231 x 5
243 x 5
275 x 3 x 8

Reverse Grip Bent-over Rows
135 x 10
225 x 3 x 10

I was doing these Pendlay-style and after a suggestion to do them Dorian-style I did them that way and I forgot how much I actually liked them.

Tricep Pressdowns
210 x 4 x 10


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.