Tuesday, March 31, 2026 — Mighty Moose Fitness

Best Set

235lb × 3 reps

strength barbell

4x3 at 235. If velocity >0.35 m/s on set 3, bump to 245 for set 4.

#	Type	Weight	Reps	RPE	Velocity
1	warmup	45lb	5	—	—
2	warmup	95lb	3	—	—
3	warmup	135lb	3	—	—
4	warmup	185lb	2	—	—
5	warmup	215lb	1	—	0.37
6	work	235lb	3	—	0.32 0.29 0.21
7	work	235lb	3	7	—
8	work	235lb	3	—	0.32 0.34 0.26
9	work	235lb	3	—	0.30 0.35 0.24

technique barbell

3x3 at 200. 2-count pause just off chest.

#	Type	Weight	Reps	RPE	Velocity
1	warmup	135lb	3	—	0.54 0.50 0.42
2	work	200lb	3	—	0.38 0.34 0.28
3	work	200lb	3	—	0.37 0.35 0.31
4	work	200lb	3	—	0.39 0.37 0.32

volume barbell

3x5 at 170.

#	Type	Weight	RPE
1	work	170lb	—
2	work	170lb	—
3	work	170lb	—

volume dumbbell

3x10 at 80lb DBs.

#	Type	Weight	RPE
1	work	80lb	—
2	work	80lb	—
3	work	80lb	—

volume cable

3x10 at 35lb.

#	Type	Weight	RPE
1	work	35lb	—
2	work	35lb	—
3	work	35lb	—

First bench session back. Re-groove the pattern, assess readiness via velocity.

Exercise	Sets	Reps	Volume
Bench Press	4	12	2.8klb
Spoto Press	3	9	1.8klb
Close Grip Bench Press	3	0	0lb
Incline Dumbbell Press	3	0	0lb
Overhead Tricep Extension	3	0	0lb