Ashman’s rebuilding the broken old man one step at a time log

Training has been going slow the past couple weeks, by my own choice. As I wrote about a few times before, I am dealing with an iffy left hip and rebuilding everything from the floor up starting light and being smart. I have been leaving plenty of weight in the tank because of this plan, and as much as I want to push it faster is as much as I know I have to approach it this way for my long term progress and benefit.

[wa-wps]

Tues Dec 15:

3 board bench
Set 1: 45 lbs × 10
Set 2: 95 lbs × 8
Set 3: 135 lbs × 5
Set 4: 185 lbs × 5
Set 5: 225 lbs × 5
Set 6: 275 lbs × 5
Set 7: 315 lbs × 5

Easy 5 here.

1″ Pause Bench
Set 1: 225 lbs × 10
Set 2: 225 lbs × 10
Set 3: 225 lbs × 10

Stopped the weight 1″ from chest with a slight pause before finishing the press. Whatever the fuck these are called anymore… Spoto Press, Kennelly Press… who fucking cares, they’ve been around longer than both of those guys.

Incline DB Fly
Set 1: 40 lbs × 12
Set 2: 40 lbs × 12
Set 3: 40 lbs × 12

Rope Pressdowns
Set 1: 120 lbs × 15
Set 2: 120 lbs × 15
Set 3: 120 lbs × 15

JM Press
Set 1: 135 lbs × 10
Set 2: 135 lbs × 12
Set 3: 135 lbs × 12

Fri Dec 18:

Pump and swole day

Leg Extension
Set 1: 120 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15
Set 4: 135 lbs × 15

Barbell Row
Set 1: 45 lbs × 15
Set 2: 135 lbs × 8
Set 3: 225 lbs × 8
Set 4: 255 lbs × 8
Set 5: 255 lbs × 8

Lat Pulldown
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15

Front to Side Raise
Set 1: 20 lbs × 15
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15

Face Pulls
Set 1: 140 lbs × 15
Set 2: 140 lbs × 15
Set 3: 140 lbs × 15

Rope Cable Curls
Set 1: 100 lbs × 15
Set 2: 100 lbs × 15
Set 3: 100 lbs × 15

Incline DB curl
Set 1: 20 lbs × 12
Set 2: 20 lbs × 12
Set 3: 20 lbs × 12

Sun Dec 20:

3 Mat Deadlift
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 315 lbs × 5
Set 4: 455 lbs × 5

Easy as hell 455, focusing on form in a big way for this cycle.

Buffalo Bar Squat
Set 1: 145 lbs × 3
Set 2: 145 lbs × 3
Set 3: 235 lbs × 5
Set 4: 325 lbs × 5

Leg Press
Set 1: 600 lbs × 15
Set 2: 600 lbs × 15
Set 3: 600 lbs × 15

Glute Ham Raise
Set 1: 8
Set 2: 8
Set 3: 8

Sumo Barbell Shrug
Set 1: 275 lbs × 12
Set 2: 275 lbs × 12
Set 3: 275 lbs × 12

Wed Dec 23:

3 board bench
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Set 3: 135 lbs × 5
Set 4: 185 lbs × 5
Set 5: 225 lbs × 5
Set 6: 275 lbs × 5
Set 7: 335 lbs × 4

1″ Pause Bench
Set 1: 245 lbs × 8
Set 2: 245 lbs × 8
Set 3: 245 lbs × 8

Incline DB Fly
Set 1: 45 lbs × 12
Set 2: 45 lbs × 12
Set 3: 45 lbs × 12

Rope Pressdowns
Set 1: 130 lbs × 15
Set 2: 130 lbs × 15
Set 3: 130 lbs × 15

JM Press
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10

Sun Dec 27:

Buffalo Bar Squat
Set 1: 55 lbs × 5
Set 2: 55 lbs × 5
Set 3: 145 lbs × 5
Set 4: 235 lbs × 5
Set 5: 285 lbs × 5
Set 6: 335 lbs × 5

Slowly increasing the weight weekly on these as per how my left hip feels. I am back using Olympic shoes and keeping my stance very narrow. Going even a little bit wide with my squat causes issues.

Skipped pulls today.

Single Leg Press
Set 1: 230 lbs × 10
Set 2: 230 lbs × 10
Set 3: 230 lbs × 10

Seated Leg Curls
Set 1: 150 lbs × 12
Set 2: 150 lbs × 12
Set 3: 150 lbs × 12

Leg Extension
Set 1: 90 lbs × 100

Glute Ham Raise
Set 1: 6
Set 2: 6
Set 3: 6

Sumo Barbell Shrug
Set 1: 275 lbs × 12
Set 2: 275 lbs × 12
Set 3: 275 lbs × 12

Wed Dec 30:

3 board bench
Set 1: 45 lbs × 15
Set 2: 45 lbs × 15
Set 3: 135 lbs × 5
Set 4: 185 lbs × 5
Set 5: 225 lbs × 5
Set 6: 275 lbs × 5
Set 7: 335 lbs × 5

Easy 335 for 5.

1″ Pause Bench
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6

Incline DB Fly
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 15

Rope Pressdowns
Set 1: 120 lbs × 20
Set 2: 120 lbs × 20
Set 3: 120 lbs × 20

Daniels Row
Set 1: 75 lbs × 16
Set 2: 75 lbs × 16
Set 3: 75 lbs × 16

Fri Jan 1:

Daniels Row
Set 1: 95 lbs × 20
Set 2: 95 lbs × 20
Set 3: 95 lbs × 20
Set 4: 95 lbs × 20

Pull Up
Set 1: 4
Set 2: 4
Set 3: 4
Set 4: 4

Band Pullapart
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25

Hammer Curl
Set 1: 35 lbs × 15
Set 2: 35 lbs × 15
Set 3: 35 lbs × 15
Set 4: 35 lbs × 15

You are probably asking what a Daniels Row is. This was put together by Joe Daniels of Swing This Kettlebell to describe and demonstrate the exercise he has slapped his name on:

After performing these this week, there ARE going to be a staple in my program.

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