12-15 Workout

Bench 1ct Pause
145 lbs x 5 reps x 1 sets @ – RPE – 33% of 1RM
235 lbs x 1 reps x 1 sets @ – RPE – 54% of 1RM
325 lbs x 1 reps x 1 sets @ 6 RPE – 74% of 1RM
375 lbs x 1 reps x 1 sets @ 7.5 RPE – 86% of 1RM
415 lbs x 1 reps x 1 sets @ 9 RPE – 95% of 1RM
375 lbs x 1 reps x 1 sets @ 9 RPE – 86% of 1RM

2 board bench press
315 lbs x 3 reps x 1 sets @ 6 RPE – 66% of 1RM
365 lbs x 3 reps x 1 sets @ 7.5 RPE – 77% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE – 85% of 1RM
365 lbs x 3 reps x 1 sets @ 9 RPE – 77% of 1RM

Military Press – Standing
135 lbs x 5 reps x 1 sets @ 5 RPE – 51% of 1RM
175 lbs x 5 reps x 1 sets @ 7 RPE – 66% of 1RM
205 lbs x 5 reps x 2 sets @ 9 RPE – 77% of 1RM

Dumbbell Rows
140 lbs x 10 reps x 3 sets @ 9 RPE – 64% of 1RM

Pleased with today, for various reasons 🙂

____

Pick up a copy of the Ashman Strength System Version 2.0 .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.