12-12-2012 Workout

SPEED DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3

Add medium band resistance.

Set 3: 225 lbs × 1

225 was way too light, offered no real resistance to moving the bar as fast as I could.

Set 4: 275 lbs × 1
Set 5: 275 lbs × 1
Set 6: 275 lbs × 1
Set 7: 275 lbs × 1
Set 8: 275 lbs × 1
Set 9: 275 lbs × 1
Set 10: 275 lbs × 1
Set 11: 275 lbs × 1
Set 12: 275 lbs × 1
Set 13: 275 lbs × 1

SNATCH GRIP DL FROM 4″ BLOCKS
Set 1: 315 lbs × 20

These were fucking horrible. Back felt great, but my ass was burning like I just caught the clap…. disclaimer… I never actually had the clap, that is just a metaphor for what I assume it feels like.

OLYMPIC SQUAT
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 245 lbs × 8
Set 4: 255 lbs × 8

Being that my ass, hamstrings and lower back were pumped beyond belief, this was a bitch weight.

SHRUGS
Set 1: 365 lbs × 12
Set 2: 365 lbs × 12
Set 3: 365 lbs × 12

45 DEGREE BACK EXT
Set 1: 50 reps

CLOSE GRIP LAT PULLDOWNS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 110 lbs × 15
Set 4: 110 lbs × 15

My muscular endurance on these blows, dropped to 110 for the last two sets to get the full 15 in instead of jerking them around like every other bro in the gym.

WEIGHTED DECLINE SITUPS
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10

This was exactly what I needed, stuff like this will work my lower body and get it as strong as I want it to be.

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