Training day 09-29-2013


I’ve been stretching, I’ve been foam rolling and I have been working through my steel beam tightness so I can get back to free squatting again.

Squats are still lighter, but with volume, but I am anxious to start pushing the weight again.

Spider Bar Box Squats
80 x 5
170 x 5
260 x 5
310 x 2 x 10
310 x 12

Leg Press

Feet close together, low on platform, super slow rep work
90 x 20
180 x 20
270 x 20
360 x 2 x 20

Single Leg Press
180 x 15

Leg Extension with a 3 count pause at top
100 x 3 x 20


Hamstrings were a little toast today

Standing Single Leg Curl
70 x 3 x 20

Standing Calf Raise
100 x 12
120 x 2 x 12


Buy the Ashman Strength Ebook here

Join the Ashman Strength Facebook Page.

Be a part of the pretty awesome Pump,
Dump, and Hump
Facebook group run by myself and my wife, Sarah. We talk about fitness, health, the gut biome, and sexuality.

Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.

Reach me through the contact page.