4x3 @ 255. Complete all sets this time. Cut to 245 if avg velocity < 0.18 m/s. If all 4 sets hold ≥ 0.22, next session moves to 260.
| # | 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 | — | 0.32 |
| 6 | work | 255lb | 3 | — | 0.26 0.23 0.17 |
| 7 | work | 255lb | 3 | — | 0.26 0.24 0.18 |
| 8 | work | 255lb | 3 | — | 0.23 0.20 0.15 |
| 9 | work | 255lb | 3 | — | 0.32 0.22 0.13 |
3x3 @ 220. +5 from last session (215). 1-inch pause off chest, controlled descent.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 3 | — | — |
| 2 | warmup | 175lb | 2 | — | — |
| 3 | work | 225lb | 3 | — | 0.39 0.27 0.20 |
| 4 | work | 225lb | 3 | — | 0.26 0.26 0.17 |
| 5 | work | 225lb | 3 | — | 0.24 0.19 0.10 |
3x5 @ 185. +5 from last session (180). Lockout focus.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 3 | — | — |
| 2 | work | 185lb | 5 | — | 0.41 0.47 0.45 0.41 0.25 |
| 3 | work | 185lb | 5 | — | 0.41 0.50 0.46 0.39 0.32 |
| 4 | work | 185lb | 5 | — | 0.44 0.45 0.45 0.47 0.25 |
3x10 @ 95lb DBs. +5 from Apr 7 (90lb @ RPE 5–7). Full ROM.
| # | Type | Weight | Reps | RPE |
| 1 | work | 95lb | 10 | — |
| 2 | work | 95lb | 10 | — |
| 3 | work | 95lb | 10 | — |
3x12 @ 50. Hold — Apr 7 last set dropped to 7 reps @ RPE 10. Aim for clean 3x12 before bumping.
| # | Type | Weight | Reps | RPE |
| 1 | work | 50lb | 0 | — |
| 2 | work | 50lb | 0 | — |
| 3 | work | 50lb | 0 | — |
3x12 @ 30. +2.5 from Mar 8 (27.5 @ RPE 6). Pump finisher.
| # | Type | Weight | Reps | RPE |
| 1 | work | 30lb | 0 | — |
| 2 | work | 30lb | 0 | — |
| 3 | work | 30lb | 0 | — |
| Exercise | Sets | Reps | Volume |
|---|
| Bench Press | 4 | 12 | 3.1klb |
| Spoto Press | 3 | 9 | 2.0klb |
| Close Grip Bench Press | 3 | 15 | 2.8klb |
| Incline Dumbbell Press | 3 | 30 | 2.9klb |
| Overhead Tricep Extension | 3 | 0 | 0lb |
| Rope Pushdown | 3 | 0 | 0lb |