💀 Exercise Prep Notes
Select an exercise to see specific tips, warm-up recommendations, and safety considerations.
🔥 Hype Message
"A single that moves fast, crisp, controlled. 90% power, 100% intent." – Phsyco
🔥 Warm-Up (Mobility + Blood Flow, 8 min) 🔥
Get the chest firing and blood flowing before the heavy work begins. Focus on speed and crisp movement.
| 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 UP
Work up smooth singles. Stop when bar speed slows slightly, before grindy form breakdown.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
3️⃣ TRAINING MAX SINGLE
90–95% effort. That top "clean heavy" single = Training Max (~90% of true max).
| Set | Weight | Reps | Volume | RPE | Done |
|---|
💀 Your Training Max
Enter your clean heavy single above
Use 90% of this weight for future cycles
💀 OPTIONAL BACK-OFF 💀
75–80% of Training Max → 3 x 5 (speed + control focus). 60% of Training Max → 2 x 8 (pump + groove).
| 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 | ||||
| Overhead Lat Stretch |
📝 Notes & Tips
- Bar speed is king. If it slows, you've gone too far.
- Training Max ≠ Brag Max. It's about safe, consistent progress.
- Use 90% moving forward. Example: If you hit 255 as your clean single → set training max = 230 lb.
- Reset every 6–8 weeks. Small jumps each cycle (5–10 lb).
- Confidence boost. You hit a heavy single, but still leave fresh.