lift

Deload/Low Volume/Strength Test Push

date: Feb 14, 2024
time: 4:28 PM–4:52 PM
duration: 24m 16s
sets: 18 sets
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*Deload/Low Volume/Strength Test Push* Feb 14, 2024 · 4:28 PM–4:52 PM · 24m 16s · 10 working sets After a few weeks of intense, highish volume training, this week will hopefully be a low volume but high weight week where I test my strength and recover at the same time. I. Incline Bench Press · Smith machine W. 100 lb · 4 reps W. 145 lb · 1 reps W. 160 lb · 1 reps 1. 175 lb · 2 reps 2. 160 lb · 3 reps 3. 145 lb · 5 reps · 0 RIR 4. 145 lb · 3 reps · 0 RIR II. Overhead Press · Dumbbell + standing W. 25 lb ×2 · 4 reps W. 30 lb ×2 · 3 reps W. 35 lb ×2 · 2 reps 1. 40 lb ×2 · 2 reps · 1 RIR III. Crossover · Cable W. 25 lb ×2 · 4 reps 1. 35 lb ×2 · 2 reps · 2 RIR 2. 40 lb ×2 · 3 reps · 1 RIR IV. Lateral Raise · Dumbbell W. 15 lb ×2 · 4 reps 1. 20 lb ×2 · 3 reps · 2 RIR 2. 25 lb ×2 · 3 reps · 1.5 RIR 3. 30 lb ×2 · 3 reps · 0 RIR https://ben.soy/fitness/lift/2024-02-14T16-28-18-05-00
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After a few weeks of intense, highish volume training, this week will hopefully be a low volume but high weight week where I test my strength and recover at the same time.

Incline Bench Press

100 lb · 4 reps · Smith machine
145 lb · 1 reps · Smith machine
160 lb · 1 reps · Smith machine
175 lb · 2 reps · Smith machinePR: max load
160 lb · 3 reps · Smith machine
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
145 lb · 5 reps · Smith machine · 0 RIR
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
145 lb · 3 reps · Smith machine · 0 RIR

Overhead Press

25 lb ×2 · 4 reps · Dumbbell + standing
30 lb ×2 · 3 reps · Dumbbell + standing
35 lb ×2 · 2 reps · Dumbbell + standing
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
40 lb ×2 · 2 reps · Dumbbell + standing · 1 RIRPR: 1RM

Crossover

25 lb ×2 · 4 reps · Cable
RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
35 lb ×2 · 2 reps · Cable · 2 RIRPR: 1RM
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
40 lb ×2 · 3 reps · Cable · 1 RIRPR: 1RM

Lateral Raise

15 lb ×2 · 4 reps · Dumbbell
RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
20 lb ×2 · 3 reps · Dumbbell · 2 RIRPR: max load
RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
25 lb ×2 · 3 reps · Dumbbell · 1.5 RIRPR: 1RM
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
30 lb ×2 · 3 reps · Dumbbell · 0 RIRPR: 1RM

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