Bench Press – worked up to a moderate 5
3ct pause bench – 3×6
DB Bench Press – 3×10
Tate Press on a flat bench – 3×12
Band Crossovers with mini band – 3×25. Cable stack I used was all sorts of feeling off. One side was pulling weird so I just got the bands.
Face Pulls supersetted with band pullaparts – 3×20 each. I do these in high volume like this because I am prone to shoulder issues while benching. The last time I was doing dedicated strength work I neglected rear delts and I am not making that same mistake again.
Hammer Curls – 3×12
Bar Speed is improving, weight is slowly going up as is my bodyweight. I am still staying relatively lean as long as I don’t gorge myself on food (which I can do with the best of them).
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.