Squat + horizontal push, top set bench

• quadriceps

  Front Squat

  4 × 5–8 @ RIR 1
  Last 190 lb→This 195 lb→Next 200 lb

  Continuing linear top set; +5 lb from last week at RIR 1 keeps overload pace.

• chest

  Bench Press

  3 × 5–8 @ RIR 1
  Last 210 lb→This 215 lb→Next 220 lb

  Bench is your strongest mover; +5 lb top set. Keep elbows ~75°.

• lats

  Barbell Row

  3 × 6–10 @ RIR 1
  Last 160 lb→This 165 lb→Next 170 lb

  Pulled back to 6-10 rep range to balance the bench volume.

• posterior chain

  Kettlebell Swing

  3 × 12–15 @ RIR 2
  Last 53 lb→This 53 lb→Next 53 lb

  Conditioning + posterior-chain work without spinal load.

• rear delts

  Face Pulls

  3 × 12–15 @ RIR 2
  Last 35 lb→This 35 lb→Next 40 lb

  Posterior shoulder health; cheap insurance for benching.

Recent training

• 2026-10-18 · Workout BRPE 8/10
• 2026-10-16 · Workout ARPE 7/10
• 2026-10-13 · Workout BRPE 8/10
• 2026-10-11 · Workout ARPE 7/10

Active protocol · Recovery + sleep stack

• Magnesium glycinate400 mg · Nightly, 30 min before bed
• Vitamin D3 + K25000 IU / 100 µg · Morning with fat
• Creatine monohydrate5 g · Daily, any time

Photo progress

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