💀 Exercise Prep Notes
Select an exercise to see specific tips, warm-up recommendations, and safety considerations.
🔥 Hype Message
"Push a heavy 3–5 reps, then let the formulas crown your max. Safer, brutal, and smart." – Phsyco
🔥 Warm-Up (Mobility + Blood Flow, 8 min) 🔥
Get the chest firing and blood flowing before the heavy work begins. This is where champions prepare for battle.
| Exercise | Sets | Reps | Weight | Volume | RPE | Done |
|---|---|---|---|---|---|---|
| Band Shoulder Dislocates | 0 | |||||
| Band Pull-Aparts | 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 UP
Ramp like a normal session. Goal: land your heaviest 3–5 reps with solid form.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
3️⃣ TOP SET (Rep-Max Test)
3–5 reps @ ~90–95% effort. Stop at 3–5 reps. Don't push sloppy 7–10 rep "maxes"—accuracy drops.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
🧮 ESTIMATED MAX CALCULATION 🧮
Using your top set results, calculate your estimated 1RM with multiple formulas.
💀 OPTIONAL BACK-OFF 💀
80% of estimated max → 3 x 5 (speed focus, crisp reps).
| 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 | ||||
| Cat–Cow Flow |
📝 Notes & Tips
- Stop at 3–5 reps. Don't push sloppy 7–10 rep "maxes"—accuracy drops.
- Formulas smooth the guesswork. You'll get a reliable training number without frying your CNS.
- Use the lowest estimate for safety. Build cycles from 90% of your estimated max.
- Repeat every 6–8 weeks. Watch progression over time.
- Brag max vs training max. Brag with Epley, train with Brzycki.