11-22 Workout

Squats with 160# chains added
45 lbs x 8 reps x 1 sets @ – RPE – 10% of 1RM
45 lbs x 4 reps x 1 sets @ – RPE – 10% of 1RM
135 lbs x 4 reps x 1 sets @ – RPE – 31% of 1RM
225 lbs x 4 reps x 1 sets @ 6 RPE – 52% of 1RM
315 lbs x 4 reps x 1 sets @ 7 RPE – 72% of 1RM
345 lbs x 4 reps x 1 sets @ 8.5 RPE – 79% of 1RM
325 lbs x 4 reps x 1 sets @ 8 RPE – 74% of 1RM
325 lbs x 4 reps x 1 sets @ 8.5 RPE – 74% of 1RM

DL with doubled mini bands
135 lbs x 4 reps x 1 sets @ – RPE – 31% of 1RM
225 lbs x 4 reps x 1 sets @ 6 RPE – 52% of 1RM
315 lbs x 4 reps x 1 sets @ 7.5 RPE – 72% of 1RM
345 lbs x 4 reps x 1 sets @ 8.5 RPE – 79% of 1RM

Good Mornings
135 lbs x 8 reps x 1 sets @ – RPE – 39% of 1RM
185 lbs x 8 reps x 1 sets @ 7 RPE – 54% of 1RM
235 lbs x 8 reps x 1 sets @ 9 RPE – 68% of 1RM

I will be copying and pasting directly from my RTS training log so if the notation is confusing I apologize.

Wasn’t the best workout today, very mentally draining day and it affected me physically. It’ll pass and I’ll live to fight/lift another day.

-----

Buy the Ashman Strength Ebook here


Join the Ashman Strength Facebook Page.


Be a part of the pretty awesome Pump,
Dump, and Hump
Facebook group run by myself and my wife, Sarah. We talk about fitness, health, the gut biome, and sexuality.


Ashman Strength is located at City Gym KC at 7416 Wornall Road in KCMO.


Reach me through the contact page.

Comment