Ben Berman

lift

Final YMCA with Roger

date
time
duration
2h 00m
sets
26 sets
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Workout card for Final YMCA with Roger. 26 sets across 7 exercises in 2h 00m: Squat, Overhead Press, Bench Press, Chest Fly, One Arm Triceps Extension, Incline Bench Press, and Lateral Raise. Primary muscles: anterior delts, lateral delts, upper chest, mid chest, triceps, quads, and glute max. Secondary muscles: posterior delts, upper traps, lower traps, spinal erectors, lower chest, serratus anterior, forearm flexors, forearm extensors, abs, obliques, hamstrings, adductors, glute med, and gastrocnemius.

Squat

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 4 reps · Barbell
  3. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 10 reps · Barbell · 2 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    165 lb · 7 reps · Barbell · 1.5 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    170 lb · 6 reps · Barbell · 1 RIR
  6. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    170 lb · 5 reps · Barbell · 1.5 RIR

Overhead Press

  1. 45 lb · 10 reps · Barbell + sitting
  2. 65 lb · 9 reps · Barbell + sittingPR: 1RM · volume · reps
  3. failureWith distinction.
    75 lb · 6 reps · Barbell + sitting · failurePR: 1RM
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 8 reps · Barbell + sitting · 0.5 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 10 reps · Barbell + sitting · 0.5 RIRPR: reps

Bench Press

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 6 reps · Barbell
  3. 155 lb · 6 reps · BarbellPR: max load
  4. 155 lb · 5 reps · Barbell
  5. 145 lb · 5 reps · Barbell

Chest Fly

  1. 40 lb · 10 reps · Historical Lever Pec Deck Fly
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 14 reps · Historical Lever Pec Deck Fly · 0.5 RIRPR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    100 lb · 10 reps · Historical Lever Pec Deck Fly · 1 RIR

One Arm Triceps Extension

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 11 reps · Cable · 0.5 RIRPR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb · 10 reps · Cable · 1 RIR

Incline Bench Press

  1. 20 lb ×2 · 7 reps · Dumbbell
  2. failureWith distinction.
    40 lb ×2 · 11 reps · Dumbbell · failure
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    40 lb ×2 · 7 reps · Dumbbell · 1 RIR

Lateral Raise

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 10 reps · Dumbbell · 1 RIR
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 8 reps · Dumbbell · 1.5 RIR

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