lift

La(s)t Pull At The YMCA

date: Jan 29, 2024
time: 4:23 PM–5:30 PM
duration: 1h 07m
sets: 23 sets
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La(s)t Pull At The YMCA Jan 29, 2024 · 4:23 PM–5:30 PM · 1h 07m · 23 sets · 64 volume points Deadlift 1. 65 lbs × 10 2. 155 lbs × 6 3. 195 lbs × 12 @ RPE 8.5 4. 195 lbs × 9 @ RPE 9 Cable Wide-Grip Lat Pulldown 1. 65 lbs × 10 2. 100 lbs × 11 @ RPE 8.5 — PR: reps 3. 100 lbs × 11 @ RPE 9 4. 100 lbs × 11 @ RPE 9 Chest-supported Row 1. 45 lbs × 11 2. 55 lbs × 10 3. 85 lbs × 15 @ RPE 8.5 — PR 4. 95 lbs × 13 @ RPE 9.5 — PR: 1RM Pullover 1. 35 lbs × 6 EZ Bar Lying Bent Arms Pullover 1. 25 lbs × 11 — PR 2. 45 lbs × 11 @ RPE 8 — PR: 1RM · volume 3. 45 lbs × 10 @ RPE 8 4. 55 lbs × 8 @ RPE 9.5 — PR: 1RM Flexion Row 1. 70 lbs × 10 — PR: reps 2. 120 lbs × 12 @ RPE 9 — PR: 1RM · volume · reps 3. 120 lbs × 12 @ RPE 9 Bicep Twist Curl (Cable) 1. 42.5 lbs × 12 @ RPE 9.5 2. 42.5 lbs × 11 @ RPE 10 3. 42.5 lbs × 12 @ RPE 10 https://ben.soy/fitness/lift/2024-01-29T16-23-38-05-00
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Deadlift

4 sets

10 volume points

01
65 lbs × 10
02
155 lbs × 6
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
195 lbs × 12
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
195 lbs × 9

Cable Wide-Grip Lat Pulldown

4 sets

12 volume points

05
65 lbs × 10
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
100 lbs × 11PR: reps
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
100 lbs × 11
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
100 lbs × 11

Chest-supported Row

4 sets

8 volume points

09
45 lbs × 11
10
55 lbs × 10
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
85 lbs × 15PR
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
95 lbs × 13PR: 1RM

Pullover

1 set

2 volume points

13
35 lbs × 6

EZ Bar Lying Bent Arms Pullover

4 sets

10 volume points

14
25 lbs × 11PR
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 11PR: 1RM · volume
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 10
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
55 lbs × 8PR: 1RM

Flexion Row

3 sets

10 volume points

18
70 lbs × 10PR: reps
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
120 lbs × 12PR: 1RM · volume · reps
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
120 lbs × 12

Bicep Twist Curl (Cable)

3 sets

12 volume points

RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
42.5 lbs × 12
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
42.5 lbs × 11
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
42.5 lbs × 12

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