💀 Exercise Prep Notes
Select an exercise to see specific tips, warm-up recommendations, and safety considerations.
🔥 Hype Message
"Push clean until form breaks, then let the math tell the story." – Phsyco
🔥 Warm-Up (Mobility + Blood Flow, 8 min) 🔥
Get the chest firing and blood flowing before the endurance test begins. This is where tanks prepare for battle.
| Exercise | Sets | Reps | Weight | Volume | RPE | Done |
|---|---|---|---|---|---|---|
| Band Pull-Aparts | 0 | |||||
| Band Shoulder Dislocates | 0 | |||||
| Push-Ups | 0 | |||||
| Empty Bar Bench | 540 |
1️⃣ WARM-UP SETS
Build up gradually with calculated percentages. Focus on form and bar speed.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
2️⃣ WORKING LOAD (AMRAP TEST)
Pick ~70–85% of max. Choose the right % load. Too heavy = low reps, poor data. Too light = inflated max.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
3️⃣ TOP SET (AMRAP)
Max reps with clean, strict form. Best rep range is 6–12. More accurate estimates than super high reps.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
🧮 ESTIMATED MAX CALCULATION 🧮
Using your AMRAP results, calculate your estimated 1RM with multiple formulas.
💀 OPTIONAL BACK-OFF 💀
60–65% of estimated max → 3 x 8–10 (focus on speed + crisp form).
| Set | Weight | Reps | Volume | RPE | Done |
|---|
🧊 Cooldown (5 min) 🧊
Recovery and mobility work to finish strong.
| Exercise | Sets | Duration | RPE | Done |
|---|---|---|---|---|
| Pec Stretch on Wall | ||||
| Band Shoulder Stretch | ||||
| Child's Pose Side Stretch |
📝 Notes & Tips
- Form > reps. Stop if bar speed slows or form breaks.
- Choose the right % load. Too heavy = low reps, poor data. Too light = inflated max.
- Best rep range is 6–12. More accurate estimates than super high reps.
- Record the set. Watch endurance progress week-to-week.
- Use est. max as training number. Safer than grinding a risky single.