4x3 at 245. If velocity >0.28 m/s on set 3, bump to 250 for set 4. Cut if velocity <0.20 m/s.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 45lb | 5 | — | — |
| 2 | warmup | 95lb | 3 | — | — |
| 3 | warmup | 135lb | 3 | — | — |
| 4 | warmup | 185lb | 2 | — | — |
| 5 | warmup | 225lb | 1 | — | 0.34 |
| 6 | work | 245lb | 3 | — | 0.26 0.26 0.20 |
| 7 | work | 245lb | 3 | — | 0.30 0.27 0.20 |
| 8 | work | 245lb | 3 | — | 0.25 0.22 0.12 |
| 9 | backoff | 235lb | 3 | — | 0.27 0.27 0.20 |
3x3 at 205. Controlled descent, 1-inch pause off chest. Back to pre-break weight.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 155lb | 3 | — | 0.48 0.56 0.41 |
| 2 | work | 205lb | 3 | — | 0.39 0.34 0.33 |
| 3 | work | 205lb | 3 | — | 0.39 0.37 0.26 |
| 4 | work | 205lb | 3 | — | 0.37 0.29 0.32 |
3x5 at 175. Quality reps, lockout strength.
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 3 | — | 0.52 0.71 0.61 |
| 2 | work | 175lb | 5 | — | 0.46 0.55 0.54 0.48 0.44 |
| 3 | work | 175lb | 5 | — | 0.57 0.55 0.53 0.46 0.36 |
| 4 | work | 175lb | 5 | — | 0.49 0.50 0.50 0.43 0.34 |
3x12 at 50. Easy pump work.
| # | Type | Weight | Reps | RPE |
| 1 | work | 50lb | 12 | 8 |
| 2 | work | 50lb | 9 | 10 |
| 3 | work | 40lb | 10 | 10 |
Second session back. Target: 245x3, rebuild accessories.
| Exercise | Sets | Reps | Volume |
|---|
| Bench Press | 3 | 9 | 2.2klb |
| Spoto Press | 3 | 9 | 1.8klb |
| Close Grip Bench Press | 3 | 15 | 2.6klb |
| Overhead Tricep Extension | 3 | 31 | 1.4klb |