lift

Back in Earnest

date: Apr 29, 2026
time: 10:05 PM–11:02 PM
duration: 57m 04s
sets: 24 sets
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Back in Earnest Apr 29, 2026 · 10:05 PM–11:02 PM · 57m 04s · 24 sets · 72 volume points Incline Bench Press (Cambered Bar) 1. 45 lbs × 8 · warm-up 2. 65 lbs × 6 · warm-up 3. 95 lbs × 4 · warm-up 4. 115 lbs × 8 @ RPE 10 5. 115 lbs × 8 @ RPE 10 6. 115 lbs × 4 @ RPE 10 Standing Up Straight Crossovers 1. 17.5 lbs × 8 · warm-up 2. 24 lbs × 9 · failure 3. 24 lbs × 7 · failure 4. 22.5 lbs × 7 · failure Cable One Arm Lateral Raise 1. 7.5 lbs × 7 · warm-up 2. 12.5 lbs × 9 · failure 3. 12.5 lbs × 7 @ RPE 10 Zercher Shrug 1. 45 lbs × 10 · warm-up 2. 135 lbs × 8 · warm-up 3. 185 lbs × 18 @ RPE 8 — PR 4. 185 lbs × 14 @ RPE 9 Incline Row (Atlantis) 1. 60 lbs × 10 · warm-up 2. 120 lbs × 6 · warm-up 3. 165 lbs × 10 @ RPE 9 — PR: 1RM · volume 4. 150 lbs × 6 @ RPE 9 5. 150 lbs × 4 @ RPE 10 Seated Face Pull With Dual Cable 1. 20 lbs × 11 @ RPE 9 2. 20 lbs × 9 @ RPE 9 https://ben.soy/fitness/lift/2026-04-29T22-05-42-04-00
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Incline Bench Press (Cambered Bar)

6 sets

15 volume points

W
45 lbs × 8
W
65 lbs × 6
W
95 lbs × 4
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
115 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
115 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
115 lbs × 4

Standing Up Straight Crossovers

4 sets

18 volume points

W
17.5 lbs × 8
F
24 lbs × 9
F
24 lbs × 7
F
22.5 lbs × 7

Cable One Arm Lateral Raise

3 sets

11 volume points

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

Zercher Shrug

4 sets

7 volume points

W
45 lbs × 10
W
135 lbs × 8
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
185 lbs × 18PR
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
185 lbs × 14

Incline Row (Atlantis)

5 sets

13 volume points

W
60 lbs × 10
W
120 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 × 10PR: 1RM · volume
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
150 lbs × 6
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
150 lbs × 4

Seated Face Pull With Dual Cable

2 sets

8 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
20 lbs × 11
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
20 lbs × 9

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