Ashman – some accessory work in a steaming hot gym

I did my quad and back work alone today since I have stuff to do tonight. Which means I didn’t get to lift with Dapper Dan today, but he will follow suit tonight solo.

The temp was warm, the humidity was steam bath and after talking to a new gym member about his program and how he can optimize it, I went to work.

The new guy is Matt Taylor, and like me he used to play rugby and moved to OKC from Cleveland. He wants to compete in PL himself so we already hit it off well because of the rugby background.

Cranked up the Wu and started it off.

** Front Squat **
– 135.0 lbs x 5 reps
– 205.0 lbs x 5 reps
– 205.0 lbs x 5 reps
– 205.0 lbs x 5 reps

These will be on second rotation for my quad accessory day. I suck at these so fucking bad. The weight wasn’t heavy but the fact that I am not used to them anymore makes me feel like a pile of trash.

** Bulgarian Split Squat **
– 30.0 lbs x 12 reps
– 30.0 lbs x 12 reps
– 30.0 lbs x 12 reps

Much better than last week, easier.

** Barbell Row **
– 135.0 lbs x 8 reps
– 225.0 lbs x 8 reps
– 245.0 lbs x 8 reps
– 245.0 lbs x 8 reps
– 245.0 lbs x 8 reps

** Chin Up **
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps

20 seconds rest between each and exploded for each rep.

** Sumo Barbell Shrugs **
– 275.0 lbs x 20 reps
– 275.0 lbs x 20 reps
– 275.0 lbs x 20 reps

Finished off with some hanging leg raises while Dropkick Murphys cover of “It’s a long way to the top” was blaring through the gym speakers.

Training alone can be fun as hell when you have a good sound system…

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