12-13 Workout

Squat
135 lbs x 3 reps x 1 sets @ – RPE – 26% of 1RM
225 lbs x 3 reps x 1 sets @ – RPE – 44% of 1RM
315 lbs x 3 reps x 1 sets @ 5 RPE – 62% of 1RM
365 lbs x 3 reps x 1 sets @ 6.5 RPE – 71% of 1RM
405 lbs x 3 reps x 1 sets @ 7.5 RPE – 79% of 1RM
425 lbs x 3 reps x 1 sets @ 8.5 RPE – 83% of 1RM
385 lbs x 3 reps x 2 sets @ 8.5 RPE – 75% of 1RM

DL with 1 count pause off floor
135 lbs x 1 reps x 1 sets @ – RPE – 24% of 1RM
225 lbs x 1 reps x 1 sets @ – RPE – 40% of 1RM
315 lbs x 1 reps x 1 sets @ 5 RPE – 57% of 1RM
405 lbs x 1 reps x 1 sets @ 7 RPE – 73% of 1RM
495 lbs x 1 reps x 1 sets @ 8 RPE – 89% of 1RM
530 lbs x 1 reps x 1 sets @ 9 RPE – 95% of 1RM

Snatch Grip SLDL
225 lbs x 5 reps x 1 sets @ 6 RPE – 56% of 1RM
275 lbs x 5 reps x 1 sets @ 7 RPE – 68% of 1RM
310 lbs x 5 reps x 2 sets @ 9 RPE – 77% of 1RM

Its a sick day when the easiest part of the workout is the squatting. My squat is getting better and I am starting to get my DL back somewhat after subpar form and mental issues with my back. I still am not pushing it as hard as I want to with the DL just yet, my idea is to gradually increase the RPE ratio each session (RPE as pertains to my physical/mental progress in regards to this lift) so I gain my confidence back and keep my form in check.

I am capable of pulling some good weight, it has been done before, but something got screwy since then and its getting fixed.

I am happy with today because I wasn’t feeling the best physically and I didn’t expect to have a good workout, plus training alone doing these lifts is still something I am getting accustomed to after having lifted with the PL team for the past several months and feeding off that energy.

____


Check out the SECOND AND BRAND NEW 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

This site uses Akismet to reduce spam. Learn how your comment data is processed.