Ashman - back in business - Power Rack Strength

10 May Ashman – back in business

Posted at 18:54h in Team Training Logs by admin 0 Comments

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The last few weeks have been very stressful for me, training and diet has suffered a great deal and the intensity hasn’t been there.

I decided to take a few steps back, work with lighter weights, lose the gear for the time being, do some reps and work on getting my diet back into gear.

Stress is a murder for gym progress. The weights I am using right now are light and my energy levels are sapped. To compensate for that I will just work these lighter weights until this passes.

Coincidentally, keep your eyes open for my new article coming out soon on this site about how to manage extreme stress while training.

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

Warming up…

** SSB Box Squat **
– 300.0 lbs x 3 reps
– 320.0 lbs x 3 reps
– 250.0 lbs x 12 reps

Worked this to a moderate 3. Reps were powerful and fast. Didn’t want to go heavy today so I stopped at a lighter weight. Ended up dropping down to do some rep work off the box.

My endurance sucks lately and I have been lacking in rep work in my program and it shows when I got gassed after 10 reps with a light ass weight…

** Dimel Deadlift **
– 225.0 lbs x 20 reps
– 225.0 lbs x 20 reps
– 225.0 lbs x 20 reps

** Neutral Grip Pulldown **
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
– 160.0 lbs x 28 reps

Last set was rest pause.

** Heavy Band Retractions **
– 15 reps
– 15 reps
– 15 reps

** Seated Incline Dumbbell Curl **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps

Goals for now will be to get some muscular endurance back, rebuild my lower body and get 4 solid sessions a week in the gym so I can get through this.