Ben Berman

lift

Backelodeon

date
time
duration
1h 42m
sets
18 sets
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Workout card for Backelodeon. 18 sets across 5 exercises in 1h 42m: Deadlift, Step-Up, Lying Leg Curl, Reverse Grip Lat Pulldown, and Chest-Supported Row. Primary muscles: lats, spinal erectors, quads, hamstrings, and glute max. Secondary muscles: posterior delts, upper traps, mid traps, lower traps, rhomboids, biceps, brachialis, forearm flexors, abs, adductors, glute med, gastrocnemius, and soleus.

Deadlift

  1. 135 lb · 8 reps · Barbell
  2. 185 lb · 6 reps · Barbell
  3. 225 lb · 5 reps · Barbell
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    285 lb · 6 reps · Barbell · 0.5 RIRPR: max load
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    285 lb · 5 reps · Barbell · 0 RIR
  6. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    225 lb · 9 reps · Barbell · 0.5 RIR

Step-Up

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    22.5 lb / side · 9 reps · Dumbbell · 1.5 RIRPR: 1RM · volume
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    22.5 lb / side · 10 reps · Dumbbell · 0.5 RIRPR: 1RM · volume

Lying Leg Curl

  1. 60 lb · 6 reps · Historical Lever Lying Leg Curl
  2. failureWith distinction.
    80 lb · 11 reps · Historical Lever Lying Leg Curl · failure
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    80 lb · 10 reps · Historical Lever Lying Leg Curl · 1.5 RIR

Reverse Grip Lat Pulldown

  1. 80 lb · 8 reps · Historical Reverse grip machine lat pulldown
  2. failureWith distinction.
    140 lb · 13 reps · Historical Reverse grip machine lat pulldown · failurePR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 12 reps · Historical Reverse grip machine lat pulldown · 1 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 10 reps · Historical Reverse grip machine lat pulldown · 1 RIR

Chest-Supported Row

  1. failureWith distinction.
    140 lb · 10 reps · Historical unspecified equipment · failure
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    140 lb · 10 reps · Historical unspecified equipment · 0 RIR
  3. failureWith distinction.
    140 lb · 7 reps · Historical unspecified equipment · failure

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