Training day 08-15-2013

I have been testing Phase 2 of the Ashman Strength System starting as of yesterday’s workout.

Don’t wait up for it, it will take quite a while to compile as this is going to be more detailed, harder, more intense and with a bodybuilder lean to it.

Yes, bodybuilder.

Of course you will still have heavy days but they are not as often as the original book.

The original book is for the hybrid “athlete” i.e. the powerbuilder. A guy who wants to do both powerlifting and bodybuilding. Judging by the PR’s I am seeing from it, people using it to prep for meets and the general consensus is that its a solid template.

However, not everyone wants to powerbuild year round. Some want to back off the heavy stuff for some time to just focus on building mass, symmetry, and shape.

If you are a strength athlete, you know what I am talking about. Most smart lifters take time away from ME work entirely and focus on the bodybuilding side of it.

Yes, the original book does a great job in keeping the heavy shit in check while allowing you to build muscle, but the 2nd edition of this one will take it one step further in showing you how exactly to cycle bodybuilding and powerbuilding within the confines of the ASS plan.

It will be the original program, the bodybuilding tweak and a whole shitload of information in it to create a series of programs you can adapt to your goals for a very long time.

Be patient, it won’t be out for a while. Good things take time.

As for today’s training:

BRADFORD PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 115 lbs × 10
Set 4: 135 lbs × 10
Set 5: 135 lbs × 10
Set 6: 135 lbs × 17

Rest paused the final set.

DUMBBELL BENCH
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 13

PULLUPS
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Set 4: 5 reps

SIDE LATERALS
Set 1: 20 lbs × 20
Set 2: 20 lbs × 20
Set 3: 20 lbs × 20

CABLE CROSSOVERS
Set 1: 85 lbs × 12
Set 2: 85 lbs × 12
Set 3: 85 lbs × 12

NEUTRAL GRIP LAT PULLDOWNS
Set 1: 145 lbs × 15
Set 2: 145 lbs × 15
Set 3: 145 lbs × 13

LAYING REAR DELT RAISES
Set 1: 20 lbs × 20
Set 2: 20 lbs × 18
Set 3: 20 lbs × 20

TRICEP PRESSDOWNS
Set 1: 150 lbs × 15
Set 2: 150 lbs × 15
Set 3: 150 lbs × 10

DUMBBELL EXTENSIONS
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Set 3: 30 lbs × 10

Kept rest periods between all sets to around a minute each.

Fast, hard, volume filled workout.

This is going to be fun.

 

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