lift

Anterior Crocodile Alligator

date: Nov 26, 2025
time: 1:52 PM–2:40 PM
duration: 47m 27s
sets: 25 sets
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Anterior Crocodile Alligator Nov 26, 2025 · 1:52 PM–2:40 PM · 47m 27s · 25 sets · 65 volume points Lever Chest Press 1. 30 lbs × 8 · warm-up 2. 85 lbs × 8 · warm-up 3. 125 lbs × 6 · warm-up 4. 165 lbs × 13 @ RPE 9 — PR 5. 165 lbs × 8 @ RPE 10 6. 165 lbs × 6 @ RPE 10 Lever Pec Deck Fly 1. 70 lbs × 6 · warm-up 2. 120 lbs × 6 @ RPE 9 3. 100 lbs × 7 @ RPE 10 Medicine Ball Standing Overhead Throw 1. 15 lbs × 10 · warm-up 2. 25 lbs × 15 — PR 3. 25 lbs × 15 4. 25 lbs × 15 Dumbbell Split Stance Single Arm Overhead Press 1. 20 lbs × 8 · warm-up 2. 30 lbs × 6 · failure — PR Lever Lateral Raise 1. 15 lbs × 6 · warm-up 2. 70 lbs × 7 · failure 3. 70 lbs × 7 @ RPE 10 Lever Total Abdominal Crunch 1. 145 lbs × 8 · warm-up 2. 225 lbs × 8 · warm-up 3. 345 lbs × 7 @ RPE 8 — PR: 1RM 4. 345 lbs × 6 @ RPE 9 5. 345 lbs × 7 @ RPE 9 Lever Total Abdominal Oblique Crunch 1. 225 lbs × 12 @ RPE 8 — PR 2. 225 lbs × 8 @ RPE 10 https://ben.soy/fitness/lift/2025-11-26T13-52-52-05-00
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Lever Chest Press

6 sets

14 volume points

W
30 lbs × 8
W
85 lbs × 8
W
125 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
165 lbs × 13PR
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
165 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
165 lbs × 6

Lever Pec Deck Fly

3 sets

9 volume points

W
70 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
120 lbs × 6
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
100 lbs × 7

Medicine Ball Standing Overhead Throw

4 sets

6 volume points

W
15 lbs × 10
11
25 lbs × 15PR
12
25 lbs × 15
13
25 lbs × 15

Dumbbell Split Stance Single Arm Overhead Press

2 sets

6 volume points

W
20 lbs × 8
F
30 lbs × 6PR

Lever Lateral Raise

3 sets

11 volume points

W
15 lbs × 6
F
70 lbs × 7
RPE 10Rate 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

5 sets

11 volume points

W
145 lbs × 8
W
225 lbs × 8
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
345 lbs × 7PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
345 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
345 lbs × 7

Lever Total Abdominal Oblique Crunch

2 sets

8 volume points

RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 12PR
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 8

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