lift

Height Day (hopefully)

date: May 10, 2026
time: 3:58 PM–4:47 PM
duration: 48m 50s
sets: 22 sets
share: share this workout
Height Day (hopefully) May 10, 2026 · 3:58 PM–4:47 PM · 48m 50s · 22 sets · 76 volume points Atlantis Overhead Press 1. 0 lbs × 8 · warm-up 2. 50 lbs × 6 · warm-up 3. 90 lbs × 6 · warm-up 4. 140 lbs × 10 · failure — PR 5. 140 lbs × 7 · failure 6. 110 lbs × 7 · failure 7. 110 lbs × 6 @ RPE 10 Lever Seated Dip 1. 80 lbs × 6 · warm-up 2. 150 lbs × 5 · warm-up 3. 190 lbs × 10 @ RPE 10 — PR: 1RM · volume · reps 4. 190 lbs × 9 @ RPE 10 5. 190 lbs × 6 · failure Lever Lateral Raise 1. 70 lbs × 8 · warm-up 2. 105 lbs × 7 @ RPE 10 3. 95 lbs × 10 @ RPE 10 Cable Overhead Single Arm Triceps Extension (rope attachment) 1. 15 lbs × 8 · warm-up 2. 25 lbs × 6 @ RPE 10 3. 25 lbs × 5 · failure Barbell Pullover Crunches 1. 40 lbs × 6 · warm-up 2. 50 lbs × 9 @ RPE 9 — PR: max load 3. 50 lbs × 7 · failure 4. 50 lbs × 5 · failure https://ben.soy/fitness/lift/2026-05-10T15-58-17-04-00
Select the text above to copy it — it already ends with this page's link.

Atlantis Overhead Press

7 sets

23 volume points

W
0 lbs × 8
W
50 lbs × 6
W
90 lbs × 6
F
140 lbs × 10PR
F
140 lbs × 7
F
110 lbs × 7
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
110 lbs × 6

Lever Seated Dip

5 sets

16 volume points

W
80 lbs × 6
W
150 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
190 lbs × 10PR: 1RM · volume · reps
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
190 lbs × 9
F
190 lbs × 6

Lever Lateral Raise

3 sets

10 volume points

W
70 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
105 lbs × 7
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
95 lbs × 10

Cable Overhead Single Arm Triceps Extension (rope attachment)

3 sets

11 volume points

W
15 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 6
F
25 lbs × 5

Barbell Pullover Crunches

4 sets

16 volume points

W
40 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 9PR: max load
F
50 lbs × 7
F
50 lbs × 5

theme