lift

St. Squatrickâs Day

date: Mar 17, 2025
time: 6:03 PM–6:48 PM
duration: 44m 59s
sets: 20 sets
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St. Squatrickâs Day Mar 17, 2025 · 6:03 PM–6:48 PM · 44m 59s · 20 sets · 56 volume points Smith Squat 1. 25 lbs × 8 2. 115 lbs × 6 — PR: 1RM 3. 165 lbs × 8 @ RPE 8 — PR: 1RM · volume 4. 165 lbs × 7 @ RPE 9 5. 165 lbs × 6 @ RPE 9 Lever Seated Leg Press 1. 180 lbs × 6 2. 240 lbs × 8 3. 240 lbs × 9 @ RPE 10 Chest-Supported Land Mine Row 1. 45 lbs × 10 2. 115 lbs × 8 @ RPE 9.5 — PR: 1RM · volume 3. 115 lbs × 5 @ RPE 9.5 Preacher Curl 1. 20 lbs × 8 2. 50 lbs × 6 3. 60 lbs × 5 4. 50 lbs × 5 @ RPE 10 Cable Standing Face Pull 1. 32.5 lbs × 10 2. 52.5 lbs × 11 @ RPE 8 3. 57.5 lbs × 9 @ RPE 9 Standing Cross-over High Reverse Fly 1. 25 lbs × 10 @ RPE 9.5 2. 25 lbs × 8 @ RPE 9 https://ben.soy/fitness/lift/2025-03-17T18-03-10-04-00
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Smith Squat

5 sets

15 volume points

01
25 lbs × 8
02
115 lbs × 6PR: 1RM
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
165 lbs × 8PR: 1RM · volume
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
165 lbs × 7
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
165 lbs × 6

Lever Seated Leg Press

3 sets

9 volume points

06
180 lbs × 6
07
240 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
240 lbs × 9

Chest-Supported Land Mine Row

3 sets

6 volume points

09
45 lbs × 10
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
115 lbs × 8PR: 1RM · volume
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
115 lbs × 5

Preacher Curl

4 sets

11 volume points

12
20 lbs × 8
13
50 lbs × 6
14
60 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 5

Cable Standing Face Pull

3 sets

9 volume points

16
32.5 lbs × 10
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
52.5 lbs × 11
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
57.5 lbs × 9

Standing Cross-over High Reverse Fly

2 sets

6 volume points

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

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