Training 12-28-2014

** 1ct Pause Deadlift **
– 135.0 lbs x 3 reps
– 225.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 365.0 lbs x 2 reps
– 415.0 lbs x 2 reps
– 465.0 lbs x 2 reps
– 465.0 lbs x 2 reps

Part of my two day a week deadlift deal means that I am not going heavy until I am about 6 weeks out from my meet in March. At Relentless I pulled 50 pounds more than I did in training, easily, so I see no reason to change that formula for MN. It would have been almost 100 if I didn’t screw up my positioning on the third attempt, but it wasn’t.

With how my back gets if I am not careful, I take risks only when it matters and build my strength and muscle being smarter in the gym.

10 years ago, I would have ignored that advice and I did often.

1ct pauses are simple but challenging. I break the floor, pause at the shin for a one count and then finish the pull.

** 4″ Block Pulls **
– 405.0 lbs x 6 reps
– 405.0 lbs x 6 reps
– 405.0 lbs x 6 reps

I did these sumo for extra work on my posterior chain. I ensured my back stayed upright from floor to lockout and used only my legs to drive it.

** SSB Squat **
– 150.0 lbs x 6 reps
– 240.0 lbs x 6 reps
– 300.0 lbs x 6 reps
– 350.0 lbs x 6 reps

Worked up to a light 350 in keeping with my plan to increase weight slowly as my back can handle it.

** Leg Press **
– 400.0 lbs x 20 reps
– 400.0 lbs x 20 reps
– 400.0 lbs x 20 reps

** Leg Press Calf Raise **
– 200.0 lbs x 20 reps
– 200.0 lbs x 20 reps
– 200.0 lbs x 20 reps


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.


This site uses Akismet to reduce spam. Learn how your comment data is processed.