Top-set then back-offs. Bench leads, everything after it is accessory volume. Bar speed decides whether set four happens.
Pause one count on the chest. Elbows tucked to 45°. Stop the set the moment bar speed drops off the second rep.
| Set | Load | Reps | RPE | Rest | Done |
|---|---|---|---|---|---|
| W1 | 60 kg | 8 | 5 | 2:00 | |
| W2 | 85 kg | 5 | 6.5 | 2:30 | |
| 1 | 105 kg+2.5 | 5 | 8 | 3:30 | |
| 2 | 95 kg | 6 | 8 | 3:00 | |
| 3 | 95 kg | 6 | 8.5 | 3:00 | |
| 4 | 95 kg | 5 | 9 | — |
Glutes locked, ribs down. Head through at lockout. Reset the brace between every rep — no touch-and-go.
| Set | Load | Reps | RPE | Rest | Done |
|---|---|---|---|---|---|
| W1 | 40 kg | 6 | 5 | 1:30 | |
| 1 | 57.5 kg | 6 | 7.5 | 2:30 | |
| 2 | 57.5 kg | 6 | 8 | 2:30 | |
| 3 | 57.5 kg | 5 | 8.5 | 2:30 | |
| 4 | 52.5 kg−5 | 7 | 9 | — |
30° bench. Slow eccentric, three counts down. Load is per dumbbell — volume counts the pair.
| Set | Load | Reps | RPE | Rest | Done |
|---|---|---|---|---|---|
| 1 | 2 × 30 kg | 10 | 8 | 2:00 | |
| 2 | 2 × 30 kg | 10 | 8.5 | 2:00 | |
| 3 | 2 × 30 kg+2.5 | 9 | 9.5 | — |
Paired with overhead rope extensions, 15 seconds between halves. Lead with the elbow, never the wrist. Burn is the point.
| Set | Load | Reps | RPE | Rest | Done |
|---|---|---|---|---|---|
| 1 | 27 kg | 15 | 8.5 | 1:15 | |
| 2 | 27 kg | 14 | 9 | 1:15 | |
| 3 | 27 kg | 12 | 10 | — |
The 105 top set moved better than last week's 102.5 — that is a real jump, not a good day. Bank it and repeat the load Thursday before adding again.
Overhead press stalled at rep five on set three, so the drop to 52.5 was the right call. Keep the fourth set as a back-off for the next two weeks rather than chasing the number.
Next session: same bench load, +2.5 kg on incline dumbbells, hold everything else.
Rolling four-week average, all sessions in block 3.