Training 12-21-2014 and 12-22-2014

Started off the weekend with some lower body work:

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

Kept it around RPE6 after a deload like I always do.

** SSB Squat **
– 70.0 lbs x 8 reps
– 160.0 lbs x 5 reps
– 250.0 lbs x 5 reps
– 340.0 lbs x 5 reps
– 340.0 lbs x 5 reps
– 340.0 lbs x 5 reps

Legs felt decent but I had to wear a very light wrap on the knees because tendinitis flared up a little bit. It is my go to when the left knee gets a little buggy. Tight enough to keep more compression on the knee than a neoprene sleeve but loose enough to be able to walk and bend my knees freely after each set. Sets felt light and quick and no knee pain during.

** SSB Seated Good Morning **
– 170.0 lbs x 10 reps
– 170.0 lbs x 10 reps
– 170.0 lbs x 10 reps

Some rep work with these since they helped me a lot in the past.

** Leg Extension Machine **
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps
– 135.0 lbs x 15 reps

Leg Press was out of the equation today because of the knee discomfort so I opted to do some light extensions for blood flow.

** Medium Band Leg Curls **
– 100 reps

Today was bench day:

** Flat Barbell Bench Press **
– 45.0 lbs x 10 reps
– 135.0 lbs x 6 reps
– 185.0 lbs x 4 reps
– 225.0 lbs x 4 reps
– 275.0 lbs x 4 reps
– 315.0 lbs x 4 reps

First time I had 315 on the bar in some time for a full bench press, since the shoulder injury I have been doing reps and floor press. I kept it light today to work up slowly, refine my form some more and not rush back into heavy weights so quickly back into full pressing.

** 3 Board Press **
– 315.0 lbs x 6 reps
– 315.0 lbs x 6 reps
– 315.0 lbs x 6 reps

Same principle here, but with boards.

** Incline Dumbbell Bench Press **
– 90.0 lbs x 12 reps
– 90.0 lbs x 12 reps
– 90.0 lbs x 12 reps

** Band Fly **
– 20 reps
– 20 reps
– 20 reps

** Front Dumbbell Raise **
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps
– 20.0 lbs x 15 reps

** Lateral Dumbbell Raise **
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps
– 30.0 lbs x 15 reps

Bench day felt great both physically and mentally. It is good to be able to do a normal workout again for this day.

____

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.