Training day 07-14-2013

BOX SQUAT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 185 lbs × 3
Set 5: 225 lbs × 3
Set 6: 225 lbs × 3
Set 7: 275 lbs × 3
Set 8: 275 lbs × 3
Set 9: 295 lbs × 3
Set 10: 315 lbs × 3
Set 11: 315 lbs × 3
Set 12: 315 lbs x 3
Set 13: 315 lbs x 3
Set 14: 315 lbs x 3
Box below parallel, slight pause on box, stayed tight, no stupid ass rocking and sat back hard.This hit my posterior chain hard, which is exactly what I want. Lighter volume work since its been very long since I sat my large ass on a box.

ROMANIAN DEADLIFTS
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10
Hook gripped them for practice. I am not looking forward to hook gripping heavy pulls.LEG EXTENSION
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15
Set 4: 130 lbs × 15

30s rest between sets here.HEAVY BAND LEG CURLS
Set 1: 100 reps

HAMMER STRENGTH ROW
Set 1: 180 lbs × 20
Set 2: 180 lbs × 20
Set 3: 180 lbs × 20

STANDING CALF RAISES
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15

PLANKS
Set 1: 60 secs
Set 2: 60 secs
Set 3: 60 secs

Great workout today, box squats have helped me tremendously in the past and I have no doubt they will again.

____


Check out the SECOND AND BRAND NEW 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 or to set up a call about remote coaching.


If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.

Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.