4x3 @ 255. Continue +5/session. Cut to 245 if avg velocity < 0.18 m/s. If set 4 velocity holds above 0.22, consider a 5th set.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 45lb | 5 | — | — |
| 2 | warmup | 95lb | 3 | — | — |
| 3 | warmup | 135lb | 2 | — | — |
| 4 | warmup | 185lb | 1 | — | — |
| 5 | warmup | 225lb | 1 | — | 0.40 |
| 6 | work | 255lb | 3 | — | 0.27 0.21 0.17 |
| 7 | work | 255lb | 3 | — | 0.30 0.20 0.15 |
| 8 | work | 245lb | 3 | — | 0.32 0.25 0.19 |
| 9 | work | 245lb | 2 | — | 0.21 0.15 |
3x3 with 1-inch pause off chest, controlled descent. Matching pre-break weight.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | work | 215lb | 3 | — | 0.31 0.25 0.25 |
| 2 | work | 215lb | 3 | — | 0.26 0.24 0.19 |
| 3 | work | 215lb | 3 | — | 0.26 0.21 0.11 |
3x8 @ bodyweight. First session — establish baseline. Add weight next time with belt.
| # | Type | Weight | Reps | RPE |
| 1 | work | 0lb | 8 | — |
| 2 | work | 0lb | 8 | — |
| 3 | work | 0lb | 8 | — |
| Exercise | Sets | Reps | Volume |
|---|
| Bench Press | 4 | 11 | 2.8klb |
| Spoto Press | 3 | 9 | 1.9klb |
| Weighted Dips | 3 | 24 | 0lb |