PPL Basics (Strength)

by plnkfloydian

Settings

lbskgs

Summary

May 11th, 2023
1 h
50 sets, 179 reps
11744 lbs

1. Pistol Squats

Set 1: 3 x 20 lbs
Set 2: 3 x 20 lbs
Set 3: 3 x 20 lbs
Set 4: 3 x 20 lbs

Total: 240 lbs

2. Bulgarian Split Squat

Set 1: 8 x 50 lbs
Set 2: 8 x 50 lbs
Set 3: 8 x 50 lbs

Total: 1200 lbs

3. Piked Nordic Curl

Set 1: 3 x 168 lbs
Set 2: 3 x 168 lbs
Set 3: 3 x 168 lbs
Set 4: 3 x 168 lbs

Total: 2016 lbs

4. Pullups

Set 1: 3 x 15 lbs
Set 2: 3 x 15 lbs
Set 3: 3 x 15 lbs
Set 4: 3 x 20 lbs
Set 5: 3 x 20 lbs

Total: 255 lbs

5. Pike Pushup

Set 1: 3 x 168 lbs
Set 2: 3 x 168 lbs
Set 3: 3 x 168 lbs
Set 4: 3 x 168 lbs
Set 5: 3 x 168 lbs

Total: 2520 lbs

6. Dumbbell Cossack Squat

Set 1: 3 x 25 lbs
Set 2: 3 x 25 lbs
Set 3: 3 x 25 lbs
Set 4: 3 x 25 lbs
Set 5: 3 x 25 lbs

Total: 375 lbs

7. Ring Pushup

Set 1: 3 x 50 lbs
Set 2: 3 x 50 lbs
Set 3: 3 x 50 lbs
Set 4: 3 x 50 lbs
Set 5: 3 x 60 lbs

Total: 780 lbs

8. Ring Row

Set 1: 5 x 50 lbs
Set 2: 5 x 50 lbs
Set 3: 8 x 168 lbs
Set 4: 8 x 168 lbs

Total: 3188 lbs

9. Dips

Set 1: 3 x 35 lbs
Set 2: 3 x 35 lbs
Set 3: 3 x 35 lbs
Set 4: 3 x 35 lbs
Set 5: 3 x 40 lbs

Total: 540 lbs

10. Chinups

Set 1: 3 x 25 lbs
Set 2: 3 x 25 lbs
Set 3: 3 x 25 lbs
Set 4: 3 x 25 lbs
Set 5: 3 x 30 lbs

Total: 390 lbs

11. Lower Back Extentions

Set 1: 3 x 15 lbs
Set 2: 3 x 15 lbs
Set 3: 3 x 15 lbs
Set 4: 3 x 15 lbs
Set 5: 3 x 20 lbs

Total: 240 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined