Ramp triples from 160, add 10-15lb per set. Max intent every rep. Cut if mean velocity < 0.50 m/s. Target zone: 0.55-0.75 m/s.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 45lb | 5 | — | — |
| 2 | warmup | 95lb | 3 | — | — |
| 3 | warmup | 135lb | 3 | — | — |
| 4 | work | 160lb | 3 | — | 0.58 0.67 0.59 |
| 5 | work | 175lb | 3 | — | 0.60 0.60 0.64 |
| 6 | work | 190lb | 3 | — | 0.63 0.61 0.63 |
| 7 | work | 205lb | 3 | — | 0.49 0.46 0.50 |
| 8 | work | 205lb | 3 | — | 0.55 0.59 0.51 |
3x3 with 1-inch pause off chest. Velocity target > 0.35 m/s. Up 10lb from last session.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 3 | — | — |
| 2 | work | 205lb | 3 | — | 0.50 0.42 0.39 |
| 3 | work | 215lb | 3 | — | 0.27 0.40 0.34 |
| 4 | work | 205lb | 3 | — | 0.39 0.42 0.34 |
3x12, progressive overload from 42.5 last session.
| # | Type | Weight | Reps | RPE |
| 1 | work | 85lb | 12 | 6 |
| 2 | work | 95lb | 12 | 7 |
| 3 | work | 95lb | 12 | 8 |
3x12, bump 5lb from last session.
| # | Type | Weight | Reps | RPE |
| 1 | work | 105lb | 12 | 8 |
| 2 | work | 105lb | 12 | 8 |
| 3 | work | 105lb | 0 | — |
2x12, maintain weight, strict form.
| # | Type | Weight | Reps | RPE |
| 1 | work | 15lb | 0 | — |
Power session: max acceleration focus. Cut bench sets if mean vel < 0.50 m/s.
| Exercise | Sets | Reps | Volume |
|---|
| Bench Press | 5 | 15 | 2.8klb |
| Spoto Press | 3 | 9 | 1.9klb |
| Incline Dumbbell Press | 3 | 36 | 3.3klb |
| Fly Machine | 3 | 24 | 2.5klb |
| Lateral Raises | 1 | 0 | 0lb |