10-14, 10-15 and 10-16

Got a little lazy with updating the log.

10-14

Miss Thursday from a horrible head cold so I wanted to make up squats at least Friday. Kept it rawwwwwwwwww and did something a bit different than my usual.

Olympic Squats using cambered bar
bar x 5
135 x 3
225 x 3
315 x 3
365 x 2
415 x 1
435 x 1
450 x 1
475 x 1

GHD Raise
20 reps

10-15

Upper Body Accessory work.

DB Bench
45 x 10
100 x 15
100 x 15

Tricep rope pressdowns
130 x 15
130 x 13
130 x 12

DB rows
125 x 10
125 x 20

Lat Pulldowns
130 x 2 x 10

Face Pulls
130 x 3 x 12

Plate Raises
45 x 3 x 12

10-16

Deadlift work, didn’t feel like pulling from the floor today so I worked it in other ways.

Rack suspended good mornings
135 x 10
225 x 5
275 x 5
325 x 5
345 x 5

RDL
135 x 10
225 x 2 x 15

Adductors
170 x 12
210 x 3 x 10

Abductors
250 x 3 x 10

Leg curls
190 x 3 x 10

Leg extensions
210 x 3 x 10

____


Check out the 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.

Comment