16 Mar ASHMAN, trying to dig out these fucking ashes to RISE

Last week I had my Angiogram so I had to shut lifting down for a week to avoid bursting blood through my femoral.

As cool as that would have looked, it would have sucked.

The Electrophysiologist added a rhythm controlling medication to the mix to pull me out of a-fib, and in a week or two we will attempt another cardioversion. Until the rhythm is fixed 100% I am staying on maintain mode in the gym, taking care of work capacity issues, working on weakpoints, experimenting with different assistance exercises and taking care of my health better.

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This goes on until March 19th.

Monday:

Started off with McGill’s warmup, as per usual.

First two exercises of the day were SSB box squats and 4″ block pulls. I worked up to a light 320 and 420, far cry from what I was doing last year but that’s what rebuilding is for.

Accessory work was:

Double hand KB sumo swings. Used 40# bells per hand, sumo stance, and fired my hips through as hard as I could. These are soul crushers. 4 sets of 10.

KB Iso Rows. 3 sets of 8 per arm. Video is below.

Kettlebell Iso Rows. Hold one arm up in an isometric row while rowing the other. Switch and repeat. Try these out. #strength #powerrackstrength #1020life #assystem #asstrength #powerlifting #bodybuilding #crossfit #fitness #bench #squat #deadlift #fitspo #fitspiration #muscle #brewhousebarbell #captainjackapproved #okc #inzernet #kettlebell #dedication #lifting #train #motivation #coach #onlinecoach #strengthcoach #onlinetrainer #personaltrainer

A post shared by Jay Ashman (@ashmanstrength) on Mar 14, 2016 at 3:08pm PDT

Tuesday:

Fat Floor Floor Press and 1″ Pause Bench Press. Worked up to 275 for 5 on the floor press and 225 for 4 sets of 6 on the 1″ bench press.

Accessory work was some pump work.

DB Incline – 85 pounds 4 sets of 10
Dips – 3 sets of 12
Mini Band Fly – 100 total reps
Piston Pushdowns – 4 sets of 15

Maintaining away until it’s time to rise up.

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