Training 12-07-2014

** Deadlift **
– 135.0 lbs x 3 reps
– 135.0 lbs x 3 reps
– 135.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 3 reps
– 315.0 lbs x 3 reps

Warming up for the pauses.

** 1ct Pause Deadlift **
– 405.0 lbs x 3 reps
– 425.0 lbs x 3 reps
– 445.0 lbs x 3 reps

Broke the floor, paused at the shins for a solid 1 count and then finished the pull. Keeping everything moderate for a while to ramp up for the meet in March.

** Sumo From 8″ Blocks **
– 405.0 lbs x 5 reps
– 405.0 lbs x 5 reps
– 405.0 lbs x 5 reps

The idea for these is to hit my hips and glutes hard without the added hip stress with pulling from the floor.

** SSB Squat **
– 250.0 lbs x 6 reps
– 250.0 lbs x 6 reps
– 250.0 lbs x 6 reps
– 250.0 lbs x 6 reps

Some light work to keep rebuilding this. Close stance and ass to grass.

** Leg Press **
– 400.0 lbs x 15 reps
– 400.0 lbs x 15 reps
– 400.0 lbs x 15 reps
– 400.0 lbs x 15 reps

** Seated Leg Curl Machine **
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps

** Leg Press Calf Raise **
– 200.0 lbs x 15 reps
– 200.0 lbs x 15 reps
– 200.0 lbs x 15 reps

-----

Buy the Ashman Strength Ebook here


Join the Elite Athlete Development Facebook Page - the training home of Ashman Strength and Bartl Athletic Development.


Join the Ashman Strength Facebook Page.


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


Reach me through the contact page.

Comment