11 Mar Ashman – on the road to victory?

Despite this being a bad few months of training for me, I am determined to break out of it and have been hitting it as hard as I can in the gym.

Sunday:

** SSB Box Squat **
– 70.0 lbs x 3 reps
– 160.0 lbs x 2 reps
– 160.0 lbs x 2 reps
– 250.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 350.0 lbs x 2 reps
– 400.0 lbs x 2 reps
– 400.0 lbs x 2 reps
– 250.0 lbs x 12 reps
– 250.0 lbs x 12 reps

Testing the box squat to see what 400+ feels like on my lower back with it.

Fast, clean reps.

Since I don’t squat in meets, the main purpose of my leg work will be to increase my deadlift and to have bigger legs.

** Deadlift **
– 135.0 lbs x 2 reps
– 225.0 lbs x 1 rep
– 315.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 365.0 lbs x 1 rep

Some speed work.

** Single Leg Press **
– 200.0 lbs x 15 reps
– 200.0 lbs x 15 reps
– 200.0 lbs x 20 reps
– 200.0 lbs x 20 reps

** Medium Band Leg Curls **
– 15 reps
– 15 reps
– 15 reps
– 15 reps

Tuesday:

** Flat Barbell Bench Press **
– 135.0 lbs x 8 reps
– 185.0 lbs x 5 reps
– 205.0 lbs x 3 reps
– 225.0 lbs x 1 rep
– 275.0 lbs x 1 rep
– 315.0 lbs x 1 rep
– 365.0 lbs x 1 rep
– 385.0 lbs x 1 rep

I am happy with the 385 when you consider the factors that led to my bench going in the tank in the last few months.

Let’s hope I can keep this momentum going and slowly keep improving it.

** Reverse Band Bench **
– 405.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 405.0 lbs x 2 reps

** Machine Fly **
– 120.0 lbs x 100 reps

** Wide Grip Standing Press **
– 95.0 lbs x 15 reps
– 95.0 lbs x 15 reps
– 95.0 lbs x 20 reps

** Lateral Dumbbell Raise **
– 15.0 lbs x 100 reps

** Heavy Band Retractions **
– 20 reps
– 20 reps
– 20 reps

** 3 Board Press **
– 225.0 lbs x 12 reps
– 225.0 lbs x 12 reps
– 225.0 lbs x 12 reps

** Straight Bar Push down **
– 110.0 lbs x 30 reps
– 110.0 lbs x 30 reps
– 110.0 lbs x 30 reps

A couple weeks until Relentless, I will not be at my physical best but you can bet your ass I will do my best.

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