22 Dec Ashman – Back to bidness

Started off the weekend with some lower body work:

** Deadlift **
– 135.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 225.0 lbs x 3 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 500.0 lbs x 2 reps
– 500.0 lbs x 2 reps

Kept it around RPE6 after a deload like I always do.

** SSB Squat **
– 70.0 lbs x 8 reps
– 160.0 lbs x 5 reps
– 250.0 lbs x 5 reps
– 340.0 lbs x 5 reps
– 340.0 lbs x 5 reps
– 340.0 lbs x 5 reps

Legs felt decent but I had to wear a very light wrap on the knees because tendinitis flared up a little bit. It is my go to when the left knee gets a little buggy. Tight enough to keep more compression on the knee than a neoprene sleeve but loose enough to be able to walk and bend my knees freely after each set. Sets felt light and quick and no knee pain during.

** SSB Seated Good Morning **
– 170.0 lbs x 10 reps
– 170.0 lbs x 10 reps
– 170.0 lbs x 10 reps

Some rep work with these since they helped me a lot in the past.

** Leg Extension Machine **
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps

Leg Press was out of the equation today because of the knee discomfort so I opted to do some light extensions for blood flow.

** Medium Band Leg Curls **
– 100 reps

Today was bench day:

** Flat Barbell Bench Press **
– 45.0 lbs x 10 reps
– 135.0 lbs x 6 reps
– 185.0 lbs x 4 reps
– 225.0 lbs x 4 reps
– 275.0 lbs x 4 reps
– 315.0 lbs x 4 reps

First time I had 315 on the bar in some time for a full bench press, since the shoulder injury I have been doing reps and floor press. I kept it light today to work up slowly, refine my form some more and not rush back into heavy weights so quickly back into full pressing.

** 3 Board Press **
– 315.0 lbs x 6 reps
– 315.0 lbs x 6 reps
– 315.0 lbs x 6 reps

Same principle here, but with boards.

** Incline Dumbbell Bench Press **
– 90.0 lbs x 12 reps
– 90.0 lbs x 12 reps
– 90.0 lbs x 12 reps

** Band Fly **
– 20 reps
– 20 reps
– 20 reps

** Front Dumbbell Raise **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps

** Lateral Dumbbell Raise **
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps

Bench day felt great both physically and mentally. It is good to be able to do a normal workout again for this day.

I have been slacking hard on my eating the past couple weeks and it shows. Being the vain bastard I am, I can’t have that, so it’s back to tracking everything again and being more strict.

After all, I have a singlet to wear in March and I want to look goooooooooood.