Ben Berman

lift

Final YMCA with Roger

date
time
duration
2h 00m
sets
26 sets
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Full Squat

6 sets

15 volume points

  1. 01
    45 lbs × 10
  2. 02
    135 lbs × 4
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    155 lbs × 10
  4. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    165 lbs × 7
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    170 lbs × 6
  6. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    170 lbs × 5

Barbell Seated Overhead Press

5 sets

10 volume points

  1. 07
    45 lbs × 10PR: volume · reps
  2. 08
    65 lbs × 9PR: 1RM · volume
  3. 09
    75 lbs × 6PR: 1RM
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 8
  5. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 10

Bench Press

5 sets

10 volume points

  1. 12
    45 lbs × 10
  2. 13
    135 lbs × 6
  3. 14
    155 lbs × 6PR: max load
  4. 15
    155 lbs × 5
  5. 16
    145 lbs × 5

Lever Pec Deck Fly

3 sets

8 volume points

  1. 17
    40 lbs × 10
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 14PR
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 10

Triceps Extension (Cable, One Arm)

2 sets

6 volume points

  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 11PR: 1RM · volume · reps
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10

Incline Bench Press

3 sets

8 volume points

  1. 22
    20 lbs × 7
  2. 23
    40 lbs × 11
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 7

Lateral Raise

2 sets

6 volume points

  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 8

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