💀 Exercise Prep Notes
Select an exercise to see specific tips, warm-up recommendations, and safety considerations.
🔥 Hype Message
"If it moves fast, it counts. We test, not wreck." – Phsyco
🔍 RPE Velocity Proxy Guide
RPE 8 (≈2 RIR): Bar pops off chest; brief sticking point; you know two more clean reps are there.
RPE 9 (≈1 RIR): Noticeable slowdown near midpoint; you might have one more.
RPE 10 (0 RIR): Grind city, bar path wobbles—do not go here on a test day.
Rule: Hit a single at RPE 8–9. That weight is roughly 92% (RPE8) to 96% (RPE9) of your true 1RM.
🔥 Warm-Up (Mobility + Groove, ~8 min) 🔥
Get the chest firing and blood flowing before the speed test begins. Focus on crisp, snappy movement.
| Exercise | Sets | Reps | Weight | Volume | RPE | Done |
|---|---|---|---|---|---|---|
| Band Pull-Aparts | 0 | |||||
| Band Shoulder Dislocates | 0 | |||||
| Push-Ups (pause at bottom) | 0 | |||||
| Empty Bar Bench (snappy) | 540 |
1️⃣ WARM-UP SETS
Build up gradually with calculated percentages. All reps crisp and fast.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
2️⃣ BUILD TO FAST SINGLES
Small jumps, perfect technique, stop before grind. Rest 2–3 min warm-ups, 3–5 min near top.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
3️⃣ RPE TEST SINGLES
Judge RPE on each single. If RPE 8 (fast, solid): go one more jump. If RPE 9 (noticeable slow but clean): this is your test single.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
4️⃣ OPTIONAL FINAL SINGLE
If last was RPE 8, take +2.5–5% and hit RPE 9 single. If it looks/feels grindy, shut it down—top single already found.
| Set | Weight | Reps | Volume | RPE | Done |
|---|
🧮 ESTIMATE YOUR 1RM
Pick the best clean single and apply the RPE→% conversion. No math drama, just clean estimates.
💀 OPTIONAL BACK-OFF (Speed & Groove)
70–75% of estimated 1RM → 3×3 (bar speed focus). 60% → 1–2×8 (easy pump, perfect form).
| Set | Weight | Reps | Volume | RPE | Done |
|---|
🧊 Cooldown (5 min) 🧊
Recovery and mobility work to finish strong.
| Exercise | Sets | Duration | RPE | Done |
|---|---|---|---|---|
| Pec Wall Stretch | ||||
| Band Shoulder Opener | ||||
| Cat–Cow |
📝 Notes & Tips
- Fast or pass. If the single slows to a grind, it doesn't count for this method.
- Film your top sets. Quick replay = instant RPE reality check.
- Pick the cleanest heavy single. The prettiest bar path wins the estimate.
- Train off 90% of your estimate. E.g., 1RM 266 ⇒ Training Max ≈ 240 for programming.
- Retest every 4–8 weeks. If your "RPE8 speed" weight climbs, your real max did too.