Ben Berman

lift

Ass Dednesday

date
time
duration
1h 02m
sets
17 sets
share
share this workout

Select the text above to copy it — it already ends with this page's link.

save image
Workout card for Ass Dednesday. 17 sets across 4 exercises in 1h 02m: Deadlift, Seated Leg Curl, Leg Press, and Total Abdominal Crunch. Primary muscles: spinal erectors, abs, quads, hamstrings, and glute max. Secondary muscles: posterior delts, upper traps, mid traps, lats, rhomboids, forearm flexors, obliques, hip flexors, adductors, and gastrocnemius.

Deadlift

  1. 135 lb · 8 reps · Barbell
  2. 225 lb · 3 reps · Barbell
  3. failureWith distinction.
    255 lb · 5 reps · Barbell · failure
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    255 lb · 4 reps · Barbell · 0 RIR
  5. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    255 lb · 6 reps · Barbell · 0.5 RIRPR: 1RM
  6. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    255 lb · 2 reps · Barbell · 1.5 RIR

Seated Leg Curl

  1. 60 lb · 8 reps · Historical Lever Seated Leg Curl
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 15 reps · Historical Lever Seated Leg Curl · 1 RIR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 12 reps · Historical Lever Seated Leg Curl · 1.5 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 11 reps · Historical Lever Seated Leg Curl · 1.5 RIR

Leg Press

  1. 160 lb · 8 reps · Seated leg press
  2. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    200 lb · 18 reps · Seated leg press · 2.5 RIRPR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    240 lb · 12 reps · Seated leg press · 1.5 RIRPR: 1RM

Total Abdominal Crunch

  1. 120 lb · 12 reps · Historical Lever Total Abdominal Crunch
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 14 reps · Historical Lever Total Abdominal Crunch · 0.5 RIRPR: 1RM · volume
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 10 reps · Historical Lever Total Abdominal Crunch · 1 RIR
  4. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    175 lb · 6 reps · Historical Lever Total Abdominal Crunch · 1.5 RIR

fitness

sign in

Sign in.

Sign in with Google to join the comments or open a private page shared with you.

continue with Google
theme