01-27-2013 Workout

CAMBERED BAR SQUAT
Set 1: 70 lbs × 10
Set 2: 160 lbs × 8
Set 3: 160 lbs × 5
Set 4: 160 lbs × 5
Set 5: 250 lbs × 5
Set 6: 250 lbs × 5
Set 7: 320 lbs × 5
Set 8: 320 lbs × 5
Set 9: 210 lbs × 10

Lighter for volume. Still favoring the left knee so I’m warming up better doing light sled drags and TKE’s.

Cambered bars are a rough squat. The weight pulls you forward and also because I have zero shoulder mobility trying to grab the bar in a decent location proves to be a hassle. So I have to grab down low and really throw off my squat groove.

Alas I persevered.

FARMERS WALK
Set 1: 110 lbs × 2 trips
Set 2: 200 lbs × 2 trips
Set 3: 250 lbs × 2 trips

Smooth as silk handles made 250 a colossal pain in the ass. Weight wasn’t hard but my grip was blowing chunks.

Had to reset a couple times

Been a while since I did farmers and they felt good

I miss strongman and if I gradually ease myself back into event training starting light I may actually be able to train like one again at times without my spine leaving through my asshole.

GLUTE HAM RAISE
Set 1: 7 reps
Set 2: 5 reps
Set 3: 6 reps

Christ I now suck at these. No more machine work for a while. These are now a hamstring priority after squatting.

SEATED DUMBBELL SHRUGS
Set 1: 85 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15

FAT BAR PULLDOWNS
Set 1: 130 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15

FAT BAR CURLS
Set 1: 65 lbs × 75

PLANKS
Set 1: 60s front
Set 2: 60s right side
Set 3: 60s left side

Obliques were screaming for their mothers.

____


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