10-15-2012 Workout

2CT PAUSE BENCH
Set 1: 45 lbs x 10
Set 2: 135 lbs x 5
Set 3: 185 lbs x 2
Set 4: 225 lbs x 1
Set 5: 275 lbs x 1
Set 6: 315 lbs x 1
Set 7: 365 lbs x 1
Missed 435 at lockout

So… goddamn… close…

PLATE RAISES
Set 1: 45 lbs x 10
Set 2: 45 lbs x 10
Set 3: 45 lbs x 10

BAND SCAPULA RETRACTIONS WITH HEAVY BAND
Set 1: 15
Set 2: 15
Set 3: 15

These are nasty little shits, didn’t think they would be that bad, but they were.

BARBELL PAUSE EXTENSIONS
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 10

On the floor, bar behind me, do a bar tricep extension, return bar to floor. Wash, rinse, repeat. Excellent Exercise.

Thanks to training partner Brandon for the two exercise tips of band retractions and pause extensions. He’s 19, proving the theory that you always learn from everyone.

____

Pick up a copy of the Ashman Strength System Version 2.0 .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.