Ben Berman

lift

Shoulders, Knees, & Toez

date
time
duration
1h 31m
sets
21 sets
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Workout card for Shoulders, Knees, & Toez. 21 sets across 5 exercises in 1h 31m: Squat, Deficit Romanian Deadlift, Overhead Press, Standing Calf Raise, and Hip Abduction. Primary muscles: anterior delts, spinal erectors, quads, hamstrings, glute max, glute med, and gastrocnemius. Secondary muscles: lateral delts, upper traps, lower traps, lats, upper chest, serratus anterior, triceps, forearm flexors, abs, obliques, adductors, and soleus.

Squat

  1. 45 lb · 10 reps · Barbell
  2. 135 lb · 6 reps · Barbell
  3. 185 lb · 2 reps · Barbell
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 6 reps · Barbell · 1 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 9 reps · Barbell · 1 RIR
  6. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 8 reps · Barbell · 1 RIR
  7. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 6 reps · Barbell · 2 RIR

Deficit Romanian Deadlift

  1. 65 lb · 10 reps · Barbell
  2. 155 lb · 4 reps · Barbell
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 12 reps · Barbell · 0.5 RIRPR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 8 reps · Barbell · 0.5 RIR

Overhead Press

  1. 45 lb · 6 reps · Barbell + sitting
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    70 lb · 10 reps · Barbell + sitting · 0 RIRPR: volume
  3. failureWith distinction.
    70 lb · 5 reps · Barbell + sitting · failure
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    55 lb · 8 reps · Barbell + sitting · 0.5 RIR
  5. failureWith distinction.
    55 lb · 7 reps · Barbell + sitting · failure

Standing Calf Raise

  1. 230 lb · 7 reps · Historical Lever Standing Calf Raise
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    270 lb · 12 reps · Historical Lever Standing Calf Raise · 1 RIRPR: max load
  3. failureWith distinction.
    270 lb · 12 reps · Historical Lever Standing Calf Raise · failure

Hip Abduction

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    112.5 lb · 18 reps · Outer Thigh Machine · 1.5 RIR
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    112.5 lb · 15 reps · Outer Thigh Machine · 0.5 RIR

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