Ben Berman

lift

Poor Man's OTF (Push/Shoulders)

date
time
duration
29m 46s
sets
13 sets
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Rowing

2 sets

4 volume points

  1. 01
    0 lbsPR: max load
    0s
  2. 02
    0 lbs
    0s

Smith Incline Bench Press

4 sets

11 volume points

  1. 03
    100 lbs × 6
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    130 lbs × 9
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 6
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 4

Overhead Press (Machine)

2 sets

7 volume points

  1. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 8PR
  2. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 9PR

Lateral Raise

2 sets

6 volume points

  1. 09
    10 lbs × 6
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    5 lbs × 10

Overhead Triceps Extension

3 sets

6 volume points

  1. 11
    20 lbs × 4
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 10
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 7

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