I am able to start to rebuild my squat without a box finally. Knee pain is all but gone so I am exclusively going to be doing Olympic style squatting, starting VERY light to build it back up and trying very hard not to rush the progress.
Dialing it back in weight is hard for me as I am going to want to skip 5 steps, but that’s how you aggravate shit again. Hoping I am able to use my head and not my ego.
Buffalo Bar Squat
55 x 20
145 x 8
195 x 8
235 x 8
285 x 3 x 10
Light as fuck but that’s what I am starting with.
170 x 4 x 12
450 x 7 x 20
This was probably a real bad idea… these sucked
Barbell hip thrusts
225 x 3 x 8
Light and squeezed my buttocks for a 3 count at top. Go ahead, laugh… but I have a nice ass.
Hip Abduction Machine
250 x 4 x 12
3 x 8
120 x 2 x 10
110 x 2 x 10
100 x 3 x 10
Too damn dead for calf work, tomorrow it is.
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.