10-21-2012 Workout

DEAD STOP BOX SQUAT
Set 1: 45 lbs x 5
Set 2: 135 lbs x 4
Set 3: 225 lbs x 4
Set 4: 275 lbs x 4
Set 5: 315 lbs x 3
Set 6: 335 lbs x 3

These are a challenge. It hits the weak point of my squat (well most people’s squat). Set right below parallel and resting between each rep.

ROMANIAN DEADLIFTS
Set 1: 135 lbs x 10
Set 2: 225 lbs x 10
Set 3: 225 lbs x 10
Set 4: 225 lbs x 10

SHRUGS
Set 1: 315 lbs x 10
Set 2: 315 lbs x 10
Set 3: 315 lbs x 10

Couldn’t find straps, went to 405 with a over/under grip and immediately thought that would be a bad idea because the movement may cause a bicep strain/tear. Lightened it up, went double overhand and squeezed the reps.

REVERSE GRIP PULLDOWNS
Set 1: 150 lbs x 12
Set 2: 170 lbs x 12
Set 3: 170 lbs x 12

BARBELL CURLS
Set 1: 75 lbs x 50

Feel the burn….

DECLINE SITUPS
Set 1: 12 reps
Set 2: 12 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.

Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.