lift

Heavy push

date: Jan 14, 2025
time: 3:15 PM–4:12 PM
duration: 56m 55s
sets: 26 sets
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Heavy push Jan 14, 2025 · 3:15 PM–4:12 PM · 56m 55s · 26 sets · 73 volume points Smith Incline Bench Press 1. 90 lbs × 6 2. 110 lbs × 7 @ RPE 9.5 3. 120 lbs × 3 @ RPE 9.5 4. 100 lbs × 4 @ RPE 10 Overhead Press (Machine) 1. 20 lbs × 8 2. 50 lbs × 9 3. 50 lbs × 7 @ RPE 10 4. 50 lbs × 5 Lateral Raise 1. 10 lbs × 10 @ RPE 10 2. 10 lbs × 9 @ RPE 9.5 Overhead Triceps Extension 1. 35 lbs × 4 2. 50 lbs × 7 @ RPE 10 — PR: max load 3. 50 lbs × 5 @ RPE 10 Incline Chest Fly (Dumbbell) 1. 20 lbs × 12 @ RPE 7 — PR: 1RM · volume · reps 2. 25 lbs × 9 @ RPE 8.5 — PR: 1RM Reverse Concentration Curls 1. 25 lbs × 10 @ RPE 9 — PR: 1RM · volume 2. 25 lbs × 10 @ RPE 9.5 Lever Bicep Curl 1. 30 lbs × 8 — PR 2. 50 lbs × 6 @ RPE 6 — PR: 1RM · volume 3. 70 lbs × 10 @ RPE 9.5 — PR 4. 70 lbs × 7 @ RPE 9.5 Lever Total Abdominal Crunch 1. 80 lbs × 8 2. 130 lbs × 13 3. 150 lbs × 9 @ RPE 9.5 — PR: max load Upright Row 1. 80 lbs × 11 @ RPE 9 2. 80 lbs × 8 @ RPE 9 https://ben.soy/fitness/lift/2025-01-14T15-15-11-05-00
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Smith Incline Bench Press

4 sets

11 volume points

01
90 lbs × 6
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
110 lbs × 7
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
120 lbs × 3
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
100 lbs × 4

Overhead Press (Machine)

4 sets

11 volume points

05
20 lbs × 8
06
50 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 7
08
50 lbs × 5

Lateral Raise

2 sets

7 volume points

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

Overhead Triceps Extension

3 sets

12 volume points

11
35 lbs × 4
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 7PR: max load
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 5

Incline Chest Fly (Dumbbell)

2 sets

4 volume points

RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
20 lbs × 12PR: 1RM · volume · reps
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 9PR: 1RM

Reverse Concentration Curls

2 sets

6 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 10PR: 1RM · volume
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 10

Lever Bicep Curl

4 sets

8 volume points

18
30 lbs × 8PR
RPE 6Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 6PR: 1RM · volume
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
70 lbs × 10PR
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
70 lbs × 7

Lever Total Abdominal Crunch

3 sets

6 volume points

22
80 lbs × 8
23
130 lbs × 13
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
150 lbs × 9PR: max load

Upright Row

2 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.
80 lbs × 11
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
80 lbs × 8

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