4x3 @ 250, cut to 240 if avg 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 | — | 0.36 |
| 6 | work | 250lb | 3 | — | 0.31 0.27 0.27 |
| 7 | work | 250lb | 3 | — | 0.31 0.28 0.20 |
| 8 | work | 250lb | 3 | — | 0.27 0.25 0.21 |
| 9 | work | 250lb | 2 | — | 0.23 0.11 |
3x3 with 1-inch pause off chest, focus on position
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 3 | — | — |
| 2 | work | 210lb | 3 | — | 0.32 0.24 0.19 |
| 3 | work | 210lb | 3 | — | 0.37 0.34 0.25 |
| 4 | work | 210lb | 3 | — | 0.31 0.27 0.20 |
3x5 @ 180, bumped +5lb from last session
| # | Type | Weight | Reps | RPE | Velocity |
| 1 | warmup | 135lb | 3 | — | — |
| 2 | work | 180lb | 5 | — | 0.44 0.49 0.40 0.27 0.15 |
| 3 | work | 180lb | 5 | — | 0.35 0.43 0.37 0.36 0.28 |
| 4 | work | 180lb | 5 | — | 0.44 0.43 0.46 0.31 0.20 |
| Exercise | Sets | Reps | Volume |
|---|
| Bench Press | 4 | 11 | 2.8klb |
| Spoto Press | 3 | 9 | 1.9klb |
| Close Grip Bench Press | 3 | 15 | 2.7klb |