Continuing on with the offseason – Ashman

One week ago I slapped on the bench shirt for the first time.

** Flat Barbell Bench Press **
– 135.0 lbs x 10 reps
– 185.0 lbs x 5 reps
– 225.0 lbs x 5 reps
– 275.0 lbs x 5 reps

** Bench Raw 3 Board **
– 315.0 lbs x 3 reps

** Geared Bench To 3 Board **
– 365.0 lbs x 2 reps
– 365.0 lbs x 2 reps

I was told to stop here by Brian. Light as hell but with learning the form it is better to start off lighter over dumping 500+ on your face.

I’m pretty, I don’t need that.

** DB Floor Press **
– 90.0 lbs x 12 reps
– 90.0 lbs x 12 reps
– 90.0 lbs x 12 reps

Each rep was paused on the floor for a second and fired up as fast as I could.

** Plate Raise **
– 45.0 lbs x 12 reps
– 45.0 lbs x 12 reps
– 45.0 lbs x 12 reps

** Crabill Shrugs **
– 45.0 lbs x 30 reps
– 45.0 lbs x 45 reps
– 45.0 lbs x 45 reps

** Rope Push Down **
– 110.0 lbs x 15 reps
– 110.0 lbs x 15 reps
– 110.0 lbs x 15 reps

The next day I did some back work:

** Neutral Grip Chin Up **
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps
– 2 reps

About a 20s rest between each set here.

** Rack Rows With Mini Bands **
– 135.0 lbs x 8 reps
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps
– 225.0 lbs x 8 reps

I set the pins up so I could grab the bar with about a 30 degree back angle. Mini bands wrapped from pins around the barbell.

The idea is for me to keep tight through the entire movement and pull the bar hard into my body.

Doing these this way helps me with that and they will continue to be a staple in my back arsenal.

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

** Heavy Band Retractions **
– 20 reps
– 20 reps
– 20 reps

** Dumbbell Hammer Curl **
– 40.0 lbs x 10 reps
– 40.0 lbs x 10 reps
– 40.0 lbs x 10 reps

Sunday I went back under the bar to squat:

** Barbell Squat **
– 135.0 lbs x 5 reps
– 135.0 lbs x 5 reps
– 225.0 lbs x 2 reps
– 275.0 lbs x 2 reps

** Squat Add Briefs **
– 315.0 lbs x 2 reps
– 365.0 lbs x 2 reps
– 415.0 lbs x 2 reps
– 415.0 lbs x 2 reps

Easier than last week and tweaked my form a little more to optimize my stance and learn how to use the briefs correctly. After watching my videos a few times I see a lot that needs work before I allow myself to move the weight up more.

Building blocks, not building injuries 😉

** Sumo From 2″ Blocks **
– 225.0 lbs x 2 reps
– 315.0 lbs x 2 reps
– 405.0 lbs x 2 reps
– 515.0 lbs x 2 reps

Easy.

** Leg Press **
– 580.0 lbs x 15 reps
– 580.0 lbs x 15 reps
– 580.0 lbs x 15 reps

** Single Leg Good Morning **
– 35.0 lbs x 8 reps
– 35.0 lbs x 8 reps
– 35.0 lbs x 8 reps

If you never tried this movement, do it, then be prepared to feel like a moron.

** Glute-Ham Raise **
– 6 reps
– 6 reps
– 6 reps

I recalculated my macros the other night and the good news is:

MORE CARBS!

Let the feeding continue.

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