First day in a bench shirt

It went well considering this was the first time I ever put one of these on. Luckily I have a good crew of experienced pros to help me with all the finer points of it, without them I would never have even attempted it.

165 x 3
231 x 3
275 x 2
319 x 2
335 x 2
385 x 1
Shirt on to a 3 board
429 x 2
473 x 2
501 x 1
First time I ever had 500 above my face. I have benched 450 in my twenties when I was above 300# and a fat fuck but this isn’t then and once I really learn how to use this I can see my numbers rising. 
3 board close grip press
275 x 13
Reverse grip bent rows
135 x 15
225 x 10
245 x 2 x 10
Light band tricep pressdowns
50 total reps
Light back pull-aparts
100 total reps


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.