Ben Berman

lift

Crunch Push With Josh

date
time
duration
1h 17m
sets
20 sets
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Workout card for Crunch Push With Josh. 20 sets across 7 exercises in 1h 17m: Squat, Bench Press, Overhead Press, Lateral Raise, Shrug, Overhead Triceps Extension, and Chest Dip. Primary muscles: anterior delts, lateral delts, upper traps, mid chest, lower chest, triceps, quads, and glute max. Secondary muscles: posterior delts, mid traps, lower traps, rhomboids, spinal erectors, upper chest, serratus anterior, forearm flexors, 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 · 5 reps · Barbell · 2 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    170 lb · 7 reps · Barbell · 1 RIR

Bench Press

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 5 reps · Barbell
  3. 155 lb · 7 reps · BarbellPR: max load
  4. 165 lb · 3 reps · BarbellPR: max load

Overhead Press

  1. 45 lb · 10 reps · Barbell + sitting
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    75 lb · 8 reps · Barbell + sitting · 0.5 RIRPR: 1RM · volume
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    75 lb · 5 reps · Barbell + sitting · 0.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    65 lb · 7 reps · Barbell + sitting · 0.5 RIR

Lateral Raise

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 11 reps · Historical lateral raise machine · 1 RIRPR: 1RM · volume
  2. failureWith distinction.
    80 lb · 12 reps · Historical lateral raise machine · failurePR: 1RM · volume
  3. failureWith distinction.
    80 lb · 10 reps · Historical lateral raise machine · failure

Shrug

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb ×2 · 25 reps · Dumbbell · 1 RIRPR: 1RM
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    90 lb ×2 · 16 reps · Dumbbell · 2 RIRPR: max load

Overhead Triceps Extension

  1. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    32.5 lb · 11 reps · Cable · 0.5 RIRPR: 1RM
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    32.5 lb · 12 reps · Cable · 0.5 RIRPR: 1RM

Chest Dip

  1. 0 lb · 5 reps · BodyweightPR

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