08 Mar Ashman workouts and a congrats to the 10/20/Life Team

The three day a week plan seems to be mentally better for me right now. I am able to hit the volume I want, rest when I need to rest and not burn myself out.

Congrats go out to Brian for winning the 242’s at the XPC in a close contest with Matt Minuth.

Chris Bartl for going over 2000 with a 2070 total and a 5 pound PR.

Beth Thomas for going 460/260/370 and getting 2nd in her class.

Jason Kowalewski for going 1550 at 242 (raw) competing on a huge stage at the Arnold.

Jonathan Byrd for a 2365 total at 275.

Zane Geeting with a 2100 total at 220 after battling injuries for the past two years. This was his first full meet in that time and one hell of a way to comeback.

The 10/20 team represented well in Columbus and I only wish I could have been there to support them in person.

Great work, gents.

—

Tuesday late night session:

** Flat Barbell Bench Press **
– 135.0 lbs x 8 reps
– 205.0 lbs x 5 reps
– 225.0 lbs x 3 reps
– 275.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 345.0 lbs x 2 reps
– 365.0 lbs x 2 reps

Decided to keep my my normal bench because reverse grip takes time to master. Shoulder is still a wild card so we will see how it holds up. A far cry from my usual weight… oh well.

** 3 Board Press **
– 315.0 lbs x 5 reps
– 315.0 lbs x 5 reps
– 315.0 lbs x 5 reps

** Medium Band Fly **
– 15 reps
– 15 reps
– 15 reps

** Rack Press **
– 135.0 lbs x 8 reps
– 135.0 lbs x 8 reps
– 135.0 lbs x 8 reps

Held against the rack as performing an overhead press. A lot harder than you think.

** Lateral Dumbbell Raise **
– 25.0 lbs x 20 reps
– 25.0 lbs x 20 reps
– 25.0 lbs x 20 reps

** Rear Delt Machine Fly **
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps
– 130.0 lbs x 20 reps

** Swiss Bar Bench **
– 185.0 lbs x 10 reps
– 185.0 lbs x 10 reps
– 185.0 lbs x 10 reps

** Rope Push Down **
– 110.0 lbs x 20 reps
– 110.0 lbs x 20 reps
– 110.0 lbs x 20 reps

Thursday:

** Deadlift **
– 135.0 lbs x 3 reps
– 135.0 lbs x 3 reps
– 135.0 lbs x 3 reps
– 225.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 1 rep
– 405.0 lbs x 1 rep
– 500.0 lbs x 1 rep
– 500.0 lbs x 1 rep

Went to a Gold’s, forgot my belt so did these beltless for the first time since 1935.

Was a different feeling for me and next training cycle will include more beltless submax pulls.

Goal today was form, speed and not blowing a disk out of my back.

** Rack Pull **
– 405.0 lbs x 5 reps
– 405.0 lbs x 5 reps
– 405.0 lbs x 5 reps

** Pendlay Row **
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps

** Sumo Barbell Shrugs **
– 315.0 lbs x 12 reps
– 315.0 lbs x 12 reps
– 315.0 lbs x 12 reps

** Cross Body Hammer Curl **
– 40.0 lbs x 10 reps
– 40.0 lbs x 10 reps
– 40.0 lbs x 10 reps

** Barbell Curl **
– 80.0 lbs x 15 reps
– 80.0 lbs x 15 reps
– 80.0 lbs x 15 reps

** Neutral Grip Chin Up **
– 5 reps
– 5 reps
– 5 reps
– 5 reps

Solid couple of days, no complaints but I am ready for this meet to be over so I can get back to building my strength up again. Right now this has been one of the worst training cycles in recent memory. Motivation was off, energy was low for me, my schedule was screwing with my recovery and with moving to another state and getting situated… it added up.

It happens to the best of us, and the most average of us, which is why I wanted to reassess my training and get my gym balls back.

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