Been slacking so here’s a few days of updates

Pretty much tired of thinking about my programming, so I am going on a more instinctive approach and going to lift 6 days a week up until the week before the meet where I will rest up.

Its not total chaos, there is a method to my madness….

01-31-2012

Press
45 x 10
95 x 5
135 x 5
185 x 3
205 x 6

Shrugs
135 x 8
225 x 8
315 x 8
405 x 8
495 x 3 x 8

Lat Pulldowns
130 x 10
180 x 3 x 10

A particularly unmotivated day for me… kinda blah and underwhelming…

02-02-2012

Squats
45 x 10
135 x 3
225 x 3
315 x 3
405 x 2
435 x 2

GHD Raise
40 total reps

Still working out the hip flexor issue so the weight isn’t what it should be….

02-03-2012

Rack Jerks
45 x 10
135 x 2
185 x 2
205 x 3 x 2
225 x 3 x 2
245 x 2 x 2

Hi Pulls from hang
135 x 2
185 x 2
225 x 2 x 2
275 x 3 x 2
295 x 2 x 2

Ab Wheel
3 x 12

Today was fun. To be honest I miss this stuff. I love working on getting my explosiveness back as it will only help me in the long run. I haven’t done any sort of olympic style lift in ages so its a process.

02-04-2012

Rack Pulls from just about below knee height
135 x 5
225 x 3
315 x 3
405 x 2
495 x 2
585 x 1
675 x 1
765 x 1
815 x 1

Fat bar curls/chins superset with two 45’s on bar
8/6
6/6
6/4
5/4
5/4

Big PR on the rack pulls, the even better news is that my lower back felt fine.

02-05-2012

Squats
135 x 3
225 x 2
315 x 2
405 x 2
455 x 5 x 1

1/4 partial squats from dead stop
455 x 1
495 x 1
585 x 1
600 x 1

Just about shit my pants on the partial dead stops. On another note I feel I need to do more of these because they are just that goddamn hard.

On a closing note….. Tiocfaidh ar la.

-----

Buy the Ashman Strength Ebook here


Join the Ashman Strength Facebook Page.


Be a part of the pretty awesome Pump,
Dump, and Hump
Facebook group run by myself and my wife, Sarah. We talk about fitness, health, the gut biome, and sexuality.


Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.


Reach me through the contact page.

Comment