12-22 Workout

Close grip bench
135 x 3
185 x 3
225 x 3 @6 RPE
275 x 3 @6.5 RPE
315 x 3 @7 RPE
365 x 3 @8 RPE
385 x 3 @9 RPE
375 x 2 @9 RPE

4 board press
385 x 3 @7.5 RPE
405 x 3 x 2 @9 RPE

DB bench
100 x 6
115 x 6
130 x 6 @7 RPE
150 x 8 x 2 @9 RPE

DB rows
150 x 15 x 3

I decided to stick with 405 on the 4 board even though I could have gone heavier to get an extra set it for some more volume work, the 2nd set ended up being the upper limit for the RPE for the day.

My gym maxes out at 150 for dumbbells and doing 6 reps and 10 reps on the bench and rows respectively would have not been difficult so I decided to push it a little more in both. 8 reps on the bench was that limit as I was prefatigued from the earlier work. I turned the rows into a higher rep exercise which really did the job well for me on this training day.


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