
17 Dec Ashman – Deload of le back and a way the hell back Wednesday pic
This anti-climactic back workout is sponsored by an old picture of me from a Strongman contest around 1999-2000.
This was the inaugural and I am sure no-longer-existent Keystone Strength Classic.
Here I am tossing a keg over (I think) a 17′ pole. As I look back and watch the keg sail over the pole, the only thought in my head was “get the hell out of the way before I eat this thing on the way down”
I finished 2nd in this contest against a solid crew of people.
On to the deloading of the back which I am sure you cannot WAIT TO READ!
** Dumbbell Row **
– 135.0 lbs x 5 reps
– 135.0 lbs x 15 reps
Wanted one solid set out of these, it has been a while since I have done DB rows and it shows.
** Seated DB Shrugs **
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
– 100.0 lbs x 15 reps
** Lat Pulldown **
– 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
I always program these in for my CrossFit clients and judging by my lack of reps I need to do more of these. Then again after the rest of the volume I wasn’t expecting double digits in these.
Thankfully it was a deload and my head wasn’t in this fully to begin with.
Deloads do that and it’s something I need to make an effort to not do.
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