lift

Tmpl3

date: Jan 10, 2025
time: 2:52 PM–3:38 PM
duration: 46m 02s
sets: 18 sets
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Tmpl3 Jan 10, 2025 · 2:52 PM–3:38 PM · 46m 02s · 18 sets · 51 volume points Bench Press 1. 45 lbs × 10 2. 135 lbs × 6 3. 155 lbs × 7 @ RPE 9 4. 155 lbs × 5 @ RPE 8.5 5. 145 lbs × 6 @ RPE 10 Incline Bench Press 1. 30 lbs × 13 @ RPE 9 2. 30 lbs × 9 @ RPE 8.5 3. 30 lbs × 10 @ RPE 10 Chest Fly (Plate Machine) 1. 50 lbs × 5 — PR Triceps Press (Machine) 1. 110 lbs × 20 @ RPE 9 — PR: volume · reps 2. 130 lbs × 12 @ RPE 9.5 3. 130 lbs × 11 @ RPE 9.5 Overhead Triceps Extension 1. 42.5 lbs × 8 @ RPE 8.5 2. 42.5 lbs × 5 Bulgarian Split Squat 1. 16 lbs × 10 — PR: 1RM · volume 2. 16 lbs × 12 — PR: 1RM · volume Seated Calf Raise (Plate Loaded) 1. 110 lbs × 12 @ RPE 9 — PR 2. 90 lbs × 14 @ RPE 8 — PR: reps https://ben.soy/fitness/lift/2025-01-10T14-52-34-05-00
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Bench Press

5 sets

15 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 × 7
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
155 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
145 lbs × 6

Incline Bench Press

3 sets

11 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 13
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 10

Chest Fly (Plate Machine)

1 set

2 volume points

09
50 lbs × 5PR

Triceps Press (Machine)

3 sets

8 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
110 lbs × 20PR: volume · reps
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
130 lbs × 12
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

Overhead Triceps Extension

2 sets

4 volume points

RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
42.5 lbs × 8
14
42.5 lbs × 5

Bulgarian Split Squat

2 sets

4 volume points

15
16 lbs × 10PR: 1RM · volume
16
16 lbs × 12PR: 1RM · volume

Seated Calf Raise (Plate Loaded)

2 sets

7 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
110 lbs × 12PR
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
90 lbs × 14PR: reps

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