06 Jan Ashman – SSB work and an upper body swole day

Sunday I decided to give pulling a rest and work entirely on the Safety Squat Bar for my lower body day.

** SSB Box Squat **
– 70.0 lbs x 2 reps
– 70.0 lbs x 2 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
– 300.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 300.0 lbs x 2 reps
– 300.0 lbs x 2 reps

Took about 45 – 60 seconds break between sets. Box was set just at parallel, no rocking back like an idiot. Did these exploding off the box as fast as possible with each rep.

Wide stance.

Been a while since I have done these.

** SSB Squat **
– 240.0 lbs x 8 reps
– 240.0 lbs x 8 reps
– 240.0 lbs x 8 reps
– 240.0 lbs x 8 reps

I stood with my feet about 6 inches apart and went ass to ankles… well as close as my steel beam mobility will allow.

** SSB Good Morning **
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps

Deadlift stance and back was parallel to the ground for each rep. Went light on these because I see ZERO reason to go heavy on good mornings. None at all.

Why?

There is a guy in my old gym who squats almost 800 raw, he does 135 pound good mornings for reps.

Heavy good mornings could cause your form to break down too much and in the case of good mornings that is an exercise you really don’t want that to happen in.

—

Today I did an upper body swole session because my triceps were still pretty damn sore from Friday.

** Incline Barbell Bench Press **
– 135.0 lbs x 12 reps
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps

This is how bad my triceps sucked today. What I was expecting for 12 reps across all sets, ended up being less than expected.

** Flat Barbell Bench Press **
– 185.0 lbs x 10 reps
– 185.0 lbs x 10 reps
– 185.0 lbs x 10 reps
– 185.0 lbs x 10 reps
– 185.0 lbs x 10 reps

Each rep was stopped 1″ from my chest and 1″ from lockout. You know the whole time under tension keep the focus on your pecs and all that happy horseshit.

30s rest between sets here made for a nice little burn by the end of this.

** Band Fly **
– 100 reps

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

30s rest between sets.

I was going to do these with Klokov presses but due to my shoulder not being 100% putting a straight bar on my back didn’t feel good at all.

A couple solid little lighter workouts which were effective for what I needed at the time.

Do I want to go heavier at times? Of course… and I probably can but I have to save it for when it matters and really try hard to avoid the temptation of doing it in the gym and also avoid getting hurt training.

Part of the price you pay for abusing your body for many years.

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