Ashman – the deload is OVER!

I spent last week deloading and I had a lot of thoughts about my program direction.

I noticed a lot of things lacking in my personal quest for a well-balanced physique.

  • Arm size is stagnating
  • Quads need to be bigger
  • Work capacity and overall muscular endurance took a shit
  • Taking too damn long to lift

To fix that I decided to go back to what worked for me for a while. Those that know my work and know me will recognize this soon enough.

In order to fix these issues I need to take a huge step back in some areas while maintaining the others.

This means I will work on these year round, but since I have a meet in March I will work on them up until about 4-5 weeks before the meet and use a short peaking plan to bring myself into the meet.

Is that ideal? Who the hell knows, but I want to try.

** SSB Squat **
– 70.0 lbs x 10 reps
– 160.0 lbs x 8 reps
– 250.0 lbs x 10 reps
– 250.0 lbs x 10 reps
– 250.0 lbs x 10 reps

A prime example of how shitty my endurance is. Last year I was doing 405 for 10 and since my back issues flared up I let my rep work take a back seat for a while. That is no good, so I am starting more work to bring those back up to a solid level as they were and they will only help the rest of my build and strength.

** Bulgarian Split Squat **
– 60.0 lbs x 10 reps
– 60.0 lbs x 10 reps
– 60.0 lbs x 10 reps

Fuck these things, that’s all, just fuck these.

** Seated Leg Curl Machine **
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps

** Heavy Band Retractions **
– 15 reps
– 15 reps
– 15 reps

This is a Brandon Tunquist special that I got from him. Wrap a heavy band around one section of a power rack, stand on the opposite side with your chest against the rack. You reach out, grab one loop of the band per hand and retract your scapula for reps.

Deceptively challenging and using a very heavy band makes you feel these fast.

** Crabill Shrugs **
– 40.0 lbs x 30 reps
– 60.0 lbs x 30 reps
– 60.0 lbs x 30 reps

While doing these to the front of my body I feel my left shoulder grinding and popping yet. Yes, the one that I hurt several months ago.

It is something I am working around with shoring up my rotational strength as well as building up my upper back even more.

Surgery isn’t an option right now, but time will tell.

** Leg Press Calf Raises **
– 200.o lbs x 20 reps
– 200.o lbs x 20 reps
– 200.o lbs x 20 reps

Solid workout and finished in less than 75 minutes which is a huge improvement for me.

A humbling workout because I haven’t use reps for squats in ages and I had to suck my pride up in a major way today.

That will only improve, but improve quickly.

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