Push · Week 5
5 exercises
15 working sets
158 reps
12.9k lb volume
PPL 6-week block
Week 5 push session of the PPL block. Progressive overload on the main lift; accessories run RPE 8–9.
Bench Press
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Warmup Technique | 135lb | 5 | — | — | 675 |
| Warmup Technique | 155lb | 3 | — | — | 465 |
| Top set Strength | 205lb | 5 | 8.5 | 239 | 1.0k |
| Back-off ×2 Hypertrophy | 180lb | 8 | 8 | 228 | 2.9k |
Overhead Press
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×3 Strength | 115lb | 6 | 8 | 138 | 2.1k |
Incline Dumbbell Bench Press
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×3 Hypertrophy | 80lb | 10 | 9 | 107 | 2.4k |
Lateral Raise
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×3 Hypertrophy | 20lb | 15 | 9 | 30 | 900 |
Rope Triceps Pushdown
| Set | Weight | Reps | RPE | e1RM | Volume |
|---|---|---|---|---|---|
| Working ×3 Hypertrophy | 70lb | 12 | 9 | 98 | 2.5k |