10 Jan Ashman – deadlifts, back and a day of accessory work.

** Deadlift **
– 135.0 lbs x 2 reps
– 225.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 495.0 lbs x 2 reps
– 525.0 lbs x 2 reps

Speed is improving a lot on the moderate weights which is a good indicator for me of how well I will pull the heavier weights.

** Snatch Grip Block Pulls **
– 315.0 lbs x 8 reps
– 315.0 lbs x 8 reps
– 315.0 lbs x 8 reps

** Reverse Grip Pulldowns **
– 150.0 lbs x 15 reps
– 150.0 lbs x 15 reps
– 150.0 lbs x 15 reps
– 150.0 lbs x 15 reps

** Ring Row **
– 6 reps
– 6 reps
– 6 reps
– 6 reps

Shitty exercise for me… just shitty. Need to do more of these.

** Dumbbell Hammer Curl **
– 20.0 lbs x 30 reps
– 20.0 lbs x 30 reps
– 20.0 lbs x 30 reps

** Barbell Curl **
– 50.0 lbs x 20 reps
– 50.0 lbs x 20 reps
– 50.0 lbs x 20 reps

** Straight Bar Push down **
– 85.0 lbs x 50 reps
– 85.0 lbs x 50 reps
– 85.0 lbs x 50 reps

** Front Raise Side Lateral Superset **
– 15.0 lbs x 20 reps
– 15.0 lbs x 20 reps
– 15.0 lbs x 20 reps

Just some extra light volume work on my arms and delts.

[share title=”Share this Article” facebook=”true” twitter=”true” google_plus=”true” linkedin=”true” pinterest=”true” reddit=”true” email=”true”][author title=”About the Author”]