Ash1981 Training log

[Ash1981]

Push day pump session


Pec dec
Machine press
Rope pressdowns
Dips
Side raises
Hammer curls

Weight 200.8 lbs today

@Dig

 

[Ash1981]

@Dig


Happy with tonight...


Pull..,






DEAD -



60 x 6
90 x 5
120 x 4
150 x 3
170 x 2
190 x 3




DEFICIT -



140 x 10





EZ BAR REVERSE ROW -




Bar x 10
50 x 5
90 x 5
115 x 6
100 x 8
90 x 12





DBELL CURL -





15 x 4
25 x failed on 6
17 x 14
17 x 9
17 x 8





FAT MAN PULL-UPS -



10kg added x 11
10 added x 8
10 added x 7

 

[Ash1981]

Legs...

Tough tough session, deceiving



SMITH CALF RAISE -



Bar x 10
40 added x 6
60 added x 5
80 added x 3
90 added x 12
75 added x 13
60 added x 14
50 added x 15




LEG CURL -



32.5 x 6
57.5 x 4
67.5 x 2
72.5 x 2
77.5 x 12
72.5 x 11 plus partials
67.5 x 10
62.5 x 10 plus partials





HACK SQUAT MACHINE -



60 x 7
112.5 x 6
142.5 x 4
157.5 x 2
172.5 x 15/ss Extensions 80 x 16
157.5 x 14/ss Extensions 80 x 14
142.5 x 14/ss Extensions 80 x 12
112.5 x 20/ss Extensions 80 x 10




@Dig

**Hack squat machine only goes upto 187kg**(weight goes up in 7.5kg increments from 112.5kg onwards)

 

[Ash1981]

Push...


One of the best for a while





CGBP -



Bar x 10
40 x 6
60 x 5
70 x 3
80 x 2
90 x 6/1
70 x 15




DIPS -



25 added x 6
10 added x 10
Bw x 11




STANDING HAMMER PRESS -




10 added x 6
45 added x 6
37.5 added x 9



(@Dig this ohp is getting too heavy. I'm using too much of the other arm to spot now, and pressing from delt up is almost impossible. The trickle part is where I am really pressing from. Plus my left shoulder really doesn't feel good/safe whist doing it mate. Can we think of a alternative or adjust it slightly? Maybe a machine? Or start again with regular Bb ohp?)

(Or I maybe being a pussy)

LAT RAISE -




10 x 11
10 x 8
10 x 7




BB CURL -




30 x 4
40 x 15
40 x 10
40 x 9

 

[Ash1981]

My goals...

@Dig what do you think??? Realistic? Or crazy lol?

 

[Ash1981]

DEAD -



60 x 6
90 x 5
120 x 4
150 x 3
165 x 1
175 x 7(went quite quickly on these)???

Pull...



RACK PULL -



140 x 5
160 x 5

Lower back was just frying after these two.
I set the pins just below knee height so with bar on top of pins the bar was 3 inches from knee cap????? @Dig



EZ BAR REVERSE ROW -



100 x 8
100 x 8
100 x 8/2
80 x 14




DBELL CURL -



25 x 7
20 x 11
17 x 12





FAT MAN PULL UPS -




15 added x 6
10 added x 8
Bw x 8/last 2 reps partials




Not sure I'm overly happy with this session. I mean targets were hit but the deads were abit too quick I feel and as there rubber plates there was some bouncing at the start. Rack pills felt strange as fuck although I used to love doing them. Thibk I set the pins too high. Also the fat man pull ups most of the reps weren't bar hitting chest. Maybe being harsh on myself. I just didn't feel as pumped as I normally do when doing pull sessions

Also mate I know I'm a picky twat but looking at myself in the mirror I can see how I've grown. My delts are lacking though. If I just had another half inch on them say then I would have quite a nice shape going on. Need to really focus on them now

 

[Ash1981]

SQUAT -





Bar x 10
50 x 6
70 x 5
90 x 3
100 x 2
110 x 2
120 x 5
120 x 4(almost couldn't get the 4th up)
110 x 6






SMITH CALF RAISE -





Bar x 8
40 added x 7
100 added x 9
90 added x 12
90 added x 9
90 added x 6





LEG CURL -





47.5 x 4
77.5 x 10
77.5 x 10
77.5 x 6/3/2/1




SPLIT SQUAT -





15 x 5
10 x 8
Bw x 6



@Dig. Sorry mate terrible session. Not gonna make any excuses

 

[Ash1981]

DECLINE BENCH -




Bar x 10
40 x 6
60 x 5
80 x 5
90 x 3
100 x 2
110 x 2
120 x 2(heavy spot)
100 x 7





DBELL BENCH -





37.5 x 9
37.5 x 5
37.5 x 4





DIPS -



20 x 6
10 x 7
Bw x 10




FRONT RAISE/LATERAL RAISE SUPERSET-





10 x 10/10 x 10
10 x 10/10 x 10





BB CURL -





30 x 6
45 x 9
40 x 7
35 x 8
30 x 11





@Dig

 

[Ash1981]

Pull @Dig




DEADS -




60 x 6
90 x 5
120 x 5
140 x 3
160 x 2
180 x 1
200 x 1




RACK DEADS -





140 x 3
160 x 1
180 x 5






EZ REVERSE ROW -




50 x 6
90 x 3
115 x 7
110 x 7





NARROW PULLDOWN -





65 x 14
60 x 10
55 x 12





BB CURL -




Bar x 10
30 x 7
45 x 9
40 x 8
35 x 10

 

[Ash1981]

@Dig

 

[Dig]

Well done mate nice pb! Had 3+ reps with that by the looks of how it went up, loads more in you- just need to realize that and progress will increase much faster!!

 

[Ash1981]

Well done mate nice pb! Had 3+ reps with that by the looks of how it went up, loads more in you- just need to realize that and progress will increase much faster!!

Yea cheers mate

The one time I don't use the straps is the one time I needed them. My grip went at the top of the rep so left it there

Pleased though. Added 80kg to deadlift in 4 months

 

[huntingground]

Loving the 200 dead mate, well done. Aim for 220 now.

 

[Ash1981]

Loving the 200 dead mate, well done. Aim for 220 now.

5 plates is the plan HG

 

[huntingground]

5 plates is the plan HG

Good man, won't be long, looking at the 200 vid. I'll be following.