💀 Exercise Preparation
Select an exercise above to see specific preparation, safety requirements, and testing protocol.
🔥 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 | Remove |
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1️⃣ WARM-UP SETS
Build up gradually with calculated percentages. Focus on form and bar speed.
| Set | Weight | Reps | Volume | RPE | Done |
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2️⃣ RAMP-UP SETS
Working up to heavy singles. 90% should feel heavy but not a grind. 95% is your confidence check.
| Set | Weight | Reps | Volume | RPE | Done |
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💀 MAX ATTEMPT 💀
The moment of truth. Record your max attempt and add additional attempts if needed.
| Attempt | Weight | Reps | Volume | RPE | Success | Done |
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💀 OPTIONAL BACK-OFF (if energy left) 💀
Speed work with 80% of your new max. Focus on explosive movement.
| Set | Weight | Reps | Volume | RPE | Done |
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🧊 Cooldown (5 min) 🧊
Recovery and mobility work to finish strong.
| Exercise | Sets | Duration | RPE | Done | Remove |
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📊 Workout Summary
Goal Weight
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Max Achieved
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Total Volume
0 lbs
Total Sets
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