Plate Pinch
Forearms Plate time
| Primary muscle | Forearms |
|---|---|
| Secondary | — |
| Equipment | Plate |
| Logged as | time |
Cue
Pinch two plates smooth-side out; hold for time.
How to progress it in Outrep
Plate Pinch is logged as time, so the engine has nothing to add weight to. Log the hold, beat last week's seconds, and the history chart does the rest.
- Log each hold in seconds.
- Next session the row is pre-filled with last time; beat it by a few seconds.
- When you add load (a plate on the back), the exercise still counts as time: keep the seconds, note the load in the set.
The rule set is in How Outrep decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
Log it in Outrep
Add Plate Pinch to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.