4x3 @ 252.5 (micro bump past 4/5 clean 250). Target 0.25–0.40 m/s; cut if set-1 rep-1 <0.25 or set avg <0.20.
# Type Weight Reps RPE 1 warmup 45 lb 5 — 2 warmup 95 lb 3 — 3 warmup 135 lb 2 — 4 warmup 185 lb 1 — 5 warmup 225 lb 1 — 6 work 252.5 lb 3 —
3x3 @ 225 (hold — paused variant needs another session here).
# Type Weight Reps RPE 1 warmup 135 lb 3 — 2 warmup 175 lb 2 — 3 work 225 lb 3 —
3x5 @ 190 (bump from 185 contingent on bench hitting 252.5 cleanly; drop to 185 if bench struggled).
# Type Weight Reps RPE 1 warmup 135 lb 3 — 2 work 190 lb 5 —
3x10 @ 95s (hold).
# Type Weight Reps RPE 1 work 95 lb 10 —
3x12 @ 30 (hold).
# Type Weight Reps RPE 1 work 30 lb 12 —
Bench 4x3 @ 252.5 (first time over 250). Velocity target 0.25–0.40, cut if set-1 rep-1 <0.25 or any set avg <0.20. Post-session decision tree: ≥0.28 first/≥0.23 last → 255 next. 0.25–0.27 first → 253.75. <0.25 → drop to 247.5.
Exercise Sets Reps Volume Bench Press 0 0 0 lb Spoto Press 0 0 0 lb Close Grip Bench Press 0 0 0 lb Incline Dumbbell Press 0 0 0 lb Rope Pushdown 0 0 0 lb
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