Ashman – equipped benching and a shitload of swole

Lifted with Dynamic Dan today again and I threw the shirt back on. This was Dan’s first time helping me get a shirt on and handing off for me with it on.

He did a fine job, I didn’t eat the bar and the shirt was fitted all nice like.

Consequently the training session went very well.

** Flat Barbell Bench Press **
– 45.0 lbs x 12 reps
– 135.0 lbs x 6 reps
– 185.0 lbs x 6 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 3 reps
– 315.0 lbs x 3 reps

Raw work to warmup.

** Shirted Bench To 3 Board **
– 365.0 lbs x 2 reps
– 405.0 lbs x 2 reps

RPE 5-6 today, and this was easy. Could have gone up byt I am going to follow the RPE guidelines and stick to the plan. Yes, 405 is light as hell, but oh well.

** Incline Dumbbell Bench Press **
– 80.0 lbs x 15 reps
– 80.0 lbs x 15 reps
– 80.0 lbs x 15 reps

** Lying Triceps Extension **
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps

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

** Overhead Press **
– 95.0 lbs x 15 reps
– 95.0 lbs x 15 reps
– 95.0 lbs x 15 reps

** Tricep Death **
– 225.0 lbs x 15 reps

Start with a 1 board to near failure, then a 2 board onto a 3 board to failure. Forgot how much these hammer your triceps.

It is good to be back to myself again in the gym and it is time to get stronger once again.

Thank you to our fallen heroes for sacrificing when others could not or would not. Your service is not in vain.

I hope all of you remembered them today, I hope you recognize they have a thankless job, a dangerous job and a job that requires an immense amount of dedication and heart.

To our heroes that died in active duty, thank you.

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