Training day 07-07-2013

SPEED SQUAT
Set 1: 45 lbs × 3
Set 2: 135 lbs × 2
Set 3: 185 lbs × 2
Set 4: 225 lbs × 2
Set 5: 275 lbs × 2
Set 6: 315 lbs × 2
Set 7: 315 lbs × 2
Set 8: 315 lbs × 2
Set 9: 365 lbs × 2
Set 10: 365 lbs × 2
Set 11: 365 lbs × 2

Did some speed work, since it works for so many and has worked for me in the past, I am going to focus some more on it as I rebuild my squat.

GOOD MORNING
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10

Sumo stance good mornings, they hit my glutes and hamstrings harder than the closer stance.

LEG EXTENSION
Set 1: 110 lbs × 20
Set 2: 110 lbs × 20
Set 3: 110 lbs × 20

ROMANIAN DEADLIFTS
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10

First time doing these in a few months, I will admit that I was a little apprehensive at first with the bicep being in rehab, but I said fuck it and just took the shot. I am pretty sure I will be sore as hell tomorrow from these.

BAND SCAPULA RETRACTIONS
Set 1: 15
Set 2: 15
Set 3: 15

SEATED CALF RAISES
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

PLANKS
Set 1: 60 reps
Set 2: 60 reps
Set 3: 60 reps

Supersetted the calves and planks.

Good workout today, squats moved pretty fast and I need the speed back in order to maximize my strength.

I am focusing on power from the hole, upper back strength, flexibility and submax volume work in order to rebuild my base up to where I am able to surpass my own goals,

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