Monday Morning squats

Deadlift session

Bench Day – Thursday

Squat Day

ROUVY - Group Ride: [1.5-2.5W] NOT A RACE | Fort Erie to Niagara Falls Canada


Main Lift – Paused Bench Press
• Warm-ups to 90 kg
• Top single: 100 kg × 1 (true pause)
– Honest dead stop
– Slight slowdown mid-range
– ~RPE 8.5
– Good control, no grind, no failure

Back-off Volume
• 80 kg × 3 × 5 sets
• Touch-and-go
• Consistent setup and bar speed
• Volume completed as planned

Secondary Lift – Close-Grip Bench
• 65 kg × 5 × 3 sets
• Touch-and-go
• Correct close grip (just inside comp grip)
• Good triceps stimulus without fatigue


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Craig Prickett

Bench Day – Thursday

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Monday Morning squats

Deadlift session

Bench Day – Thursday

Squat Day

ROUVY - Group Ride: [1.5-2.5W] NOT A RACE | Fort Erie to Niagara Falls Canada

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