July 4, 2014
Noon
Well today marks the end of 6 weeks or 2 cycles of Jay Ashman's AAS programming. I like it. Fun. Gets the blood pumping and a good sweat going. I'll put in another 6 weeks at least. Maybe change the core overhead lift and go to deficit pulls for a cycle.
Seated BTN Press
45 x 3 x 10r
95 x 5
145 x 1
165 x 1
175 x 1
185 x 1
155 x 5
Low Cable Rows - Big V Handle
200 x 3 x 8r
Banded Push-ups
MM x 3 x 10r
Face Pulls
Mini x 3 x 20r
Seated OH Dicks Press
65 x 12, 12, 8
Side Bends
108 x 3 x 12r - I did a small tweak with these that made a big difference. If I'm working on say contracting the right oblique I hover the right foot off of the ground. I find it's focusing much more of the strain where it's supposed to be and it's much tougher.
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