Mighty Moose Dashboard Workouts Progress PRs Body
Workouts / 2026-03-08

Sunday, March 8, 2026

Bench strength day · Bench 315

6
Exercises
20
Work Sets
127
Total Reps
12.1k
Volume (lb)

Best Set

265lb × 2 reps

Bench Press

strength barbell
Ramp to doubles at 260-270. Cut if mean velocity < 0.20 m/s. Add 5lb per set if velocity holds above 0.22.
# Type Weight Reps RPE Velocity
1 warmup 45lb 5 — —
2 warmup 135lb 3 — —
3 warmup 185lb 2 — —
4 warmup 225lb 1 — —
5 work 260lb 2 — 0.27 0.15
6 work 260lb 2 — 0.25 0.23
7 work 265lb 2 — 0.29 0.21
8 work 265lb 2 — 0.28 0.23
9 work 265lb 2 — 0.24 0.20

Spoto Press

technique barbell
Ramping triples from 215. Add 5lb per set, cap at 230.
# Type Weight Reps RPE Velocity
1 warmup 135lb 3 — —
2 work 215lb 3 — 0.33 0.37 0.28
3 work 220lb 3 — 0.26 0.26 0.27
4 work 225lb 3 — 0.28 0.33 0.25
5 work 230lb 3 — 0.26 0.28 0.21

Close Grip Bench Press

volume barbell
2x5 at 195. Progressed from 190 last session.
# Type Weight Reps RPE Velocity
1 warmup 135lb 2 — —
2 work 195lb 5 — 0.38 0.45 0.41 0.33 0.26
3 work 195lb 4 — 0.34 0.40 0.34 0.18

Incline Bench Press

volume dumbbell
3x10 at 95lb dumbbell. Hold weight, focus on full ROM.
# Type Weight Reps RPE
1 work 95lb 10 6
2 work 95lb 10 7
3 work 95lb 10 7

Overhead Tricep Extension

volume cable
3x10 at 40lb. Progressed from 37.5.
# Type Weight Reps RPE
1 work 40lb 10 7
2 work 40lb 10 7
3 work 40lb 10 8

Rope Pushdown

volume cable
3x12 at 27.5lb. Progressed from 25.
# Type Weight Reps RPE
1 work 27.5lb 12 6
2 work 27.5lb 12 6
3 work 27.5lb 12 6

Notes

Week 1. Velocity-guided doubles, ramp if >0.22 m/s.

Volume Summary

ExerciseSetsRepsVolume
Bench Press 5 10 2.6klb
Spoto Press 4 12 2.7klb
Close Grip Bench Press 2 9 1.8klb
Incline Bench Press 3 30 2.9klb
Overhead Tricep Extension 3 30 1.2klb
Rope Pushdown 3 36 990lb