Wide Grip BB Rows
138 x 8
255 x 3 x 8
275 x 6
Did these dead stop from a low pin setting in the rack.
275 x 3 x 12
While I did these double overhand, controlled, squeezing each rep and full range of motion there was a jackass two racks down doing 6 plate shrugs and jerking it like he was having a seizure. I just shook my head.
150 x 4 x 12
Band Retractions with two heavy bands
3 x 12
BB Hip Thrusts
225 x 3 x 12
Pick up a copy of the Ashman Strength System Version 2.0 .
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