Ben Berman

lift

Zerch em up

date
time
duration
29m 03s
sets
9 sets
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Workout card for Zerch em up. 9 sets across 2 exercises in 29m 03s: Zercher Squat and Overhead Press. Primary muscles: anterior delts, quads, and glute max. Secondary muscles: lateral delts, upper traps, lower traps, spinal erectors, upper chest, serratus anterior, biceps, triceps, abs, obliques, hamstrings, adductors, glute med, and gastrocnemius.

Zercher Squat

  1. 45 lb · 10 reps · Barbell
  2. 95 lb · 5 reps · Barbell
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 9 reps · Barbell · 1 RIRPR: 1RM
  4. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 8 reps · Barbell · 2 RIR
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 7 reps · Barbell · 1 RIR

Overhead Press

  1. 40 lb · 10 reps · Barbell + standing
  2. 70 lb · 4 reps · Barbell + standing
  3. failureWith distinction.
    100 lb · 3 reps · Barbell + standing · failure
  4. failureWith distinction.
    70 lb · 6 reps · Barbell + standing · failure

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