SINGLE LEG HAMSTRING CURLS
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12
These were standing hammy curls.
SAFETY SQUAT BAR SQUAT
Set 1: 170 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10
Set 4: 225 lbs × 10
I’ve avoided doing high rep squats for a while because they just suck and I suck at them. My muscular endurance on my lower body is pretty awful and its only because I am stubbornly living in the 2-3 rep range for most of my work, and if you have read my awesome e-book, I speak out against sticking to one rep range for too long.
Basically, I am checking myself against my own program and getting back to rep work.
I know I have to take 5-8 steps back with the weight in order to get some sensible progress. Its annoying, its humbling but the building blocks I want to shore up aren’t made with 2-3 rep sets.
ONE LEG TKE
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15
Leg extensions are blasting my knees in a way that I really do not enjoy, so I am sticking to variations of TKE’s and step-ups to build up that teardrop (VMO for the sciencey folk) to do two things:
- make my quads look better
- support the structure of my knee and alleviate discomfort
The problem with people who perform the typical PL squat (as myself) is that a lot of us are deficient in VMO development. This is a recipe for knee pain down the line, which none of us want.
Exercises that build up the VMO are TKE, Step ups, lunge variations (do your own damn research to see which ones), high bar close stance squats, variations of leg pressing and hack squats and the ever-made-fun-of quarter squat with a close stance.
Yes, the bro squat… there IS a purpose to a quarter squat away from the high school weightroom and thousands of skinny legged kids the world over.
My choice for a while (after squatting) will be TKE’s because day 2 will be spent leg pressing and hack squatting.
ONE ARM PULLDOWNS
Set 1: 70 lbs × 15
Set 2: 70 lbs × 15
Set 3: 70 lbs × 15
Used fat grips for the back work today
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10
Set 1: 120 lbs × 20
Set 2: 120 lbs × 20
Set 3: 120 lbs × 20
Shrugs were done in a standing calf raise machine, since I am cleared to do upper back work with bands, and traps with bands, I can do these so long as my left arm isn’t activated doing the shrug. Win.
Since I was already on the machine, I supersetted with standing calf raises.
STANDING CALF RAISES
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15
Now onto eating.
I am cleaning it up big time.
What am I doing is pretty simple. Cutting out all gluten and dairy for a while and seeing what develops with my strength, muscularity and overall health.
This means more food prep for me, this means I am backtracking on my shittalking about Paleo and giving it an honest shot once again with strength and size as the guide rather than just going low carb Paleo.
This means rice, sweet potatoes, Ezekiel bread (technically NOT Paleo, but I am not fucking perfect, and its better than refined shit).
Plus cutting out most grains, cooking in coconut oil and eating better quality food will reap enough benefits that I can “splurge” a little with some slices of toasted up sprouted bread that weighs as much as a 5 pound plate.
I said this many times about cleaning up my diet, but I have come to a crossroads in my head with this and I am taking this path to see what happens.
Worse comes to worse, I look better, feel better, am stronger, healthier and have to take more time to prep food and be imaginative with my menu choices. I mean, really, is that a bad thing?
If you haven’t checked out the book that people are seriously raving about:
Aiden Dawtrey writes:
Hey Jay, I found your blog about a month ago, bought your ebook and have been following the program for 2 weeks and love it. Best program out there in my opinion…
Of course two weeks is a little soon to determine “best program” but hell its nice to read that.
Tom Furman writes:
Jay’s book = Very good. It’s not what I personally would do for a 56 year old guy who did labor for 30 years.. but it is SOLID. It’s old school in the context of finding out-
-how long it works
-why it works
-what to do if does not work
Jay’s ebook is kind of a grouping of all the old York stuff I read attached to the Pittsburgh Steelers and Bruno Sammartino routines I heard of. This is not just nostalgic… it’s applicable.
not the PED elite… the Genetic elite… but guys who work hard to get where they want to go..
If you are not sure who Tom Furman is, you may need to broaden your training horizons some.
And yes, it may not be for an older lifter who is beat up, and by older I mean one who has a hard time walking… but then again what strength program would be? That’s a job for Mike Robertson and Eric Cressey. They are the fixer-uppers, I go for the swole.
Now, you can either never know what this program is about, or you can check it out and decide for yourself if this is as good as people are saying it is.
Buy the Ashman Strength Ebook here
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Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.
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