lift

Tmpl

date: Jan 7, 2025
time: 3:01 PM–4:02 PM
duration: 1h 01m
sets: 12 sets
share: share this workout
Tmpl Jan 7, 2025 · 3:01 PM–4:02 PM · 1h 01m · 12 sets · 26 volume points Full Squat 1. 45 lbs × 10 2. 135 lbs × 6 3. 155 lbs × 8 @ RPE 9 4. 155 lbs × 6 @ RPE 9.5 5. 135 lbs × 8 @ RPE 9.5 6. 135 lbs × 4 Deadlift 1. 45 lbs × 10 2. 135 lbs × 10 @ RPE 7 3. 185 lbs × 8 @ RPE 8.5 Chest-supported Row 1. 100 lbs × 8 2. 130 lbs × 11 @ RPE 9.5 3. 130 lbs × 9 @ RPE 9.5 https://ben.soy/fitness/lift/2025-01-07T15-01-18-05-00
Select the text above to copy it — it already ends with this page's link.

Full Squat

6 sets

14 volume points

01
45 lbs × 10
02
135 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
155 lbs × 8
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
155 lbs × 6
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
135 lbs × 8
06
135 lbs × 4

Deadlift

3 sets

6 volume points

07
45 lbs × 10
RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
135 lbs × 10
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
185 lbs × 8

Chest-supported Row

3 sets

6 volume points

10
100 lbs × 8
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
130 lbs × 11
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
130 lbs × 9

theme