12-09 Workout

Deadlift
135 lbs x 2 reps x 1 sets @ – RPE – 23% of 1RM
225 lbs x 2 reps x 1 sets @ – RPE – 39% of 1RM
315 lbs x 2 reps x 1 sets @ 6 RPE – 54% of 1RM
405 lbs x 2 reps x 1 sets @ 6.5 RPE – 70% of 1RM
495 lbs x 2 reps x 1 sets @ 8 RPE – 85% of 1RM

3ct Pause Squat
135 lbs x 3 reps x 1 sets @ – RPE – 30% of 1RM
225 lbs x 3 reps x 1 sets @ – RPE – 50% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE – 70% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE – 81% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE – 85% of 1RM

Good Mornings
75 lbs x 5 reps x 1 sets @ – RPE – 26% of 1RM
165 lbs x 5 reps x 1 sets @ 6 RPE – 57% of 1RM
215 lbs x 5 reps x 2 sets @ 8 RPE – 74% of 1RM

Chinups
20 total

-----

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