Training day 02-27-2013

3CT PAUSE SQUAT
Set 1: 45 lbs × 10
Set 2: 135 lbs × 3
Set 3: 185 lbs × 3
Set 4: 225 lbs × 3
Set 5: 275 lbs × 3
Set 6: 315 lbs × 3
Set 7: 365 lbs × 3
Set 8: 405 lbs × 3
Set 9: 405 lbs × 3
Set 10: 405 lbs × 2

Came down funky on the third rep so racked it. No clue what the hell happened with that one.

QUARTER SQUATS
Set 1: 225 lbs × 8
Set 2: 275 lbs × 8
Set 3: 275 lbs × 8

Use this to blow up my teardrop.

4″ SNATCH GRIP SLDL
Set 1: 135 lbs × 8
Set 2: 225 lbs × 8
Set 3: 315 lbs × 8
Set 4: 405 lbs × 8

From 4″ blocks.

CHINUPS
Set 1: 9 reps
Set 2: 8 reps

INVERTED ROWS
Set 1: 10 reps
Set 2: 10 reps

LEG PRESS CALF RAISES
Set 1: 180 lbs × 20
Set 2: 180 lbs × 20

PLANKS WITH 45# PLATE
Set 1: 45s
Set 2: 35s

If I can walk tomorrow I will be amazed. It was a good amount of lower body volume for sure.

-----

Buy the Ashman Strength Ebook here


Join the Elite Athlete Development Facebook Page - the training home of Ashman Strength and Bartl Athletic Development.


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