Doubles at 215 targeting 0.45+ m/s mean velocity. If first two sets >= 0.50 m/s, bump to 220 for sets 3-4. Cut set if any rep < 0.40 m/s.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 45lb | 5 | — | — |
| 2 | warmup | 95lb | 3 | — | — |
| 3 | warmup | 135lb | 3 | — | — |
| 4 | warmup | 185lb | 2 | — | — |
| 5 | work | 215lb | 2 | — | 0.36 0.39 |
| 6 | work | 215lb | 2 | — | 0.38 0.43 |
| 7 | work | 215lb | 2 | — | 0.48 0.42 |
| 8 | work | 215lb | 2 | — | 0.45 0.51 |
| 9 | work | 215lb | 2 | — | 0.40 0.37 |
4x5 BW, crisp reps, stop at RPE 8. If all sets easy, add +10 lb next session.
| # | Type | Weight | Reps | RPE |
| 1 | work | 0lb | 5 | 7 |
| 2 | work | 0lb | 5 | 7 |
| 3 | work | 0lb | 5 | — |
| 4 | work | 0lb | 5 | 8 |
3x12 @ 110, RPE 8. Pec volume, no CNS load.
| # | Type | Weight | Reps | RPE |
| 1 | work | 107.5lb | 12 | — |
| 2 | work | 107.5lb | 12 | — |
| 3 | work | 107.5lb | 12 | — |
Pull-ups added for back strength/bench stability. BW×5 baseline.
| Exercise | Sets | Reps | Volume |
|---|
| Bench Press | 5 | 10 | 2.1klb |
| Pull-Up | 4 | 20 | 0lb |
| Fly Machine | 3 | 36 | 3.9klb |