Training day 04-07-2013

First day doing lower body since the surgery. The plan is to start light, learn how to tighten my back without using my left arm when squatting. Its really not as easy as it sounds. Plus the braced arm has a nasty habit of getting in the way while squatting, so had to find a place for it… worked out pretty well.

HAMSTRING CURLS
Set 1: 100 lbs × 20
Set 2: 110 lbs × 20
Set 3: 120 lbs × 15
Set 4: 120 lbs × 15
Set 5: 120 lbs × 15

Started out with leg curls… why? After reading a shitload on my week off, I want to try this…

SAFETY SQUAT BAR SQUAT
Set 1: 100 lbs × 8
Set 2: 190 lbs × 8
Set 3: 240 lbs × 6
Set 4: 240 lbs × 6
Set 5: 240 lbs × 6
Set 6: 240 lbs × 6
Set 7: 240 lbs × 6

Kept it light, just working the movement and getting used to using one arm. It would be stupid to go balls out right now.. I’ve been known to be nuts, but even I have limits.

SSB GOOD MORNINGS
Set 1: 190 lbs × 8
Set 2: 190 lbs × 8
Set 3: 190 lbs × 8

HAMSTRING CURLS
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10

LEG EXTENSION
Set 1: 130 lbs × 20
Set 2: 130 lbs × 20
Set 3: 130 lbs × 20

STANDING CALF RAISES
Set 1: 200 lbs × 12
Set 2: 200 lbs × 12
Set 3: 200 lbs × 12

45 DEGREE BACK EXT
Set 1: 60 reps

If I keep this volume up, I will barely miss a beat upon return to full on lifting.

This injury is forcing me to be smarter with my own lifting, so something good will come from this.

____


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