12-19 Workout

3ct Pause Bench
165 x 3 x 1 @ – 34%
231 x 3 x 1 @ – 47%
275 x 3 x 1 @ 6 56%
319 x 3 x 1 @ 6.5 66%
341 x 3 x 1 @ 7 70%
385 x 3 x 1 @ 7.5 79%
375 x 3 x 1 @ 8 77%

Touch and go bench
385 x 3 x 1 @ 7.5 77%
400 x 3 x 1 @ 8 80%

DB Extensions
35 x 6 x 1 @ – 43%
40 x 6 x 1 @ – 49%
45 x 6 x 1 @ 7 56%
55 x 6 x 1 @ 8 68%
60 x 6 x 2 @ 9 74%

Chest Supported Rows
135 x 10 x 1 @ – 60%
190 x 3 x 10 @ 9 85%

Solid day, everything felt strong and powerful today.

Pardon the screwed up looking numbers but the RTS site is undergoing some internal changes and until they are fully fixed this is how it will look for the time being.

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To inquire about training, contact us for more information or to set up a call about remote coaching.


If you are local to Kansas City and wish to kickass at my gym, visit us at Kansas City Barbell for the ultimate training experience.

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