Thursday, April 16, 2026

240lb × 3 reps

#	Type	Weight	Reps	RPE	Velocity
1	warmup	45lb	5	—	—
2	warmup	95lb	3	—	—
3	warmup	135lb	2	—	—
4	warmup	185lb	1	—	0.52
5	warmup	225lb	1	—	0.31
6	work	240lb	3	—	0.32 0.30 0.31
7	work	240lb	3	—	0.33 0.33 0.33
8	work	240lb	3	—	0.31 0.33 0.31
9	work	240lb	3	—	0.30 0.28 0.29

#	Type	Weight	Reps	RPE	Velocity
1	warmup	135lb	3	—	—
2	warmup	175lb	2	—	—
3	work	225lb	3	—	0.32 0.22 0.12
4	work	225lb	3	—	0.31 0.25 0.20
5	work	225lb	3	—	0.23 0.27 0.26

#	Type	Weight	Reps	RPE
1	warmup	135lb	3	—
2	work	185lb	5	—
3	work	185lb	5	—
4	work	185lb	5	—

#	Type	Weight	Reps	RPE
1	work	95lb	10	—
2	work	95lb	10	—
3	work	95lb	10	—

#	Type	Weight	Reps	RPE
1	work	30lb	12	—
2	work	30lb	12	—
3	work	30lb	12	—

Bench 4x3 @ 240 — 0.31/0.33/0.32/0.29 avg. Flat velocity → load below threshold, cleanly under target cap of 0.50. vs 3/31 4x3 @ 235 (0.29): +5lb AND faster = textbook strength gain. Spoto 3x3@225 went 0.22/0.25/0.25 — set 1 slow (first paused lift of day), found groove after. CGBP/Incline/Pushdowns all held at previous loads. Pullback confirmed what grinders hid: athlete stronger than 4/5 ceiling. Next bench strength (Sun 4/19, workout 20) prescribed 252.5 using 1.25lb plates.

Exercise	Sets	Reps	Volume
Bench Press	4	12	2.9klb
Spoto Press	3	9	2.0klb
Close Grip Bench Press	3	15	2.8klb
Incline Dumbbell Press	3	30	2.9klb
Rope Pushdown	3	36	1.1klb