lift

Spine stuff

date: Jun 27, 2026
time: 3:32 PM–4:09 PM
duration: 37m 10s
sets: 17 sets
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Spine stuff Jun 27, 2026 · 3:32 PM–4:09 PM · 37m 10s · 17 sets · 40 volume points Flexion Row 1. 100 lbs × 8 · warm-up 2. 160 lbs × 6 · warm-up 3. 212.5 lbs × 9 @ RPE 9 — PR: max load 4. 212.5 lbs × 7 @ RPE 9 5. 212.5 lbs × 4 @ RPE 8 MTS High Row 1. 50 lbs × 6 · warm-up 2. 70 lbs × 5 · warm-up 3. 90 lbs × 7 · failure — PR 4. 80 lbs × 7 @ RPE 10 MTS Biceps Curl 1. 25 lbs × 8 · warm-up 2. 50 lbs × 9 @ RPE 10 — PR: 1RM 3. 50 lbs × 5 @ RPE 10 Shrug 1. 45 lbs × 10 · warm-up 2. 135 lbs × 8 · warm-up 3. 185 lbs × 5 · warm-up 4. 235 lbs × 9 @ RPE 8 5. 235 lbs × 5 @ RPE 10 https://ben.soy/fitness/lift/2026-06-27T15-32-42-04-00
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Flexion Row

5 sets

11 volume points

W
100 lbs × 8
W
160 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
212.5 lbs × 9PR: max load
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
212.5 lbs × 7
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
212.5 lbs × 4

MTS High Row

4 sets

11 volume points

W
50 lbs × 6
W
70 lbs × 5
F
90 lbs × 7PR
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
80 lbs × 7

MTS Biceps Curl

3 sets

10 volume points

W
25 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 9PR: 1RM
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 5

Shrug

5 sets

8 volume points

W
45 lbs × 10
W
135 lbs × 8
W
185 lbs × 5
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
235 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
235 lbs × 5

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