12-12 Workout

Competition Raw Bench
165 lbs x 3 reps x 1 sets @ – RPE – 36% of 1RM
231 lbs x 3 reps x 1 sets @ – RPE – 50% of 1RM
285 lbs x 3 reps x 1 sets @ 6 RPE – 61% of 1RM
341 lbs x 3 reps x 1 sets @ 7 RPE – 74% of 1RM
385 lbs x 3 reps x 1 sets @ 8.5 RPE – 83% of 1RM
350 lbs x 3 reps x 2 sets @ 8.5 RPE – 76% of 1RM

Bench + Chains
285 lbs x 3 reps x 1 sets @ 8 RPE – 81% of 1RM
292 lbs x 3 reps x 1 sets @ 8.5 RPE – 83% of 1RM

JM Press
135 lbs x 5 reps x 1 sets @ – RPE – 38% of 1RM
185 lbs x 5 reps x 1 sets @ 5 RPE – 52% of 1RM
235 lbs x 5 reps x 1 sets @ 7 RPE – 66% of 1RM
255 lbs x 5 reps x 1 sets @ 8 RPE – 71% of 1RM
275 lbs x 5 reps x 1 sets @ 9 RPE – 77% of 1RM

Chest Supported Rows
135 lbs x 10 reps x 1 sets @ 6 RPE – 47% of 1RM
185 lbs x 10 reps x 2 sets @ 9 RPE – 64% of 1RM

This was a solid workout today. I actually could have gone a little heavier on the bench but wasn’t sure if I wanted to risk screwing up the last set and missing reps.

Chains were 70# per side.

____


Check out the Ashman Strength System e-book.


Join the Ashman Strength Facebook Page.


Check out Pump, Dump, and Hump; a fitness group based around health, lifting, and sexuality run by my wife and myself.


To inquire about training, contact us for more information.

Comment