Today · Mon, May 11 · 7:14 AM Wk 03 of 12 Mara's Strength Block

The 45-min push.

Three working blocks, one finisher. You're not chasing a PR today — you're spending the last easy week earning the next one.

Time 45min

Exercises 12

Target RPE 7–8

Volume ~12klbs

At a glance

Forty-five minutes, five segments.

Tap a segment to jump

Total45 min

Hover to inspect · widths to scale

Warm 8 min

A · Bench 14 min

B · OHP+Row 11 min

C · Acc. 7 min

Cool 5 min

0:00 0:08 0:22 0:33 0:40 0:45

Before you start

The gear, the primer.

Equipment auto-checked · 1 sub needed

Equipment

What you'll need.

Flat bench In your gym

Olympic bar + plates Up to 195 lb

Dumbbells 20–50 lb For B2 + accessories

Cable column Missing · sub available

Lacrosse ball Optional · warm-up

Bench-press safeties Set at bottom rib

Warm-up flow

Eight minutes. Non-negotiable.

Banded shoulder dislocatesPass-throughs · slow

2 × 10

Wall slidesPin scaps down

2 × 8

T-spine open booksPause at end range

1 × 6/side

Empty bar pressSpeed work

2 × 8

Bench ramp95 → 115 → 135

3 sets

Estimated · 7 min 50 Replays w/ video

The work

Twelve exercises, four blocks.

Weights from your Wk-2 logs

Block A · Main lift · 14 minutes

Flat bench, honest.

4 sets RPE 7 → AMRAP

Flat barbell bench press Primary Last set: AMRAP

3×8@ 135 lb + 1 AMRAP · 90s rest

Last Fri 4×8 @ 130 lb · RPE 7 + 5 lb load

7 Target RPE

90s Rest

Block B · Superset · 11 minutes

Press, pull, press.

3 rounds B1 → B2 → 75s

Seated DB overhead press Vertical push Pause @ ear

3×10@ 40 lb Each side · controlled

Last Fri 3×10 @ 35 lb · RPE 7 + 5 lb load

7 Target RPE

→ into B2

Chest-supported DB row Antagonist Squeeze 1s top

3×12@ 35 lb Each side · 75s rest

Last Fri 3×12 @ 30 lb · RPE 6 + 5 lb load

7 Target RPE

75s Rest

Block C · Accessories · 7 minutes

Build the support cast.

2 rounds Through · 45s rest

Incline DB fly Pec stretch 3-0-1 tempo

2×12@ 20 lb Long, slow eccentric

Last Fri 2×12 @ 20 lb · RPE 7 held

7 Target RPE

45s Rest

Triceps rope pushdown Cable Sub: DB skull

2×15@ 35 lb Flare wrists at bottom

Last Fri 2×15 @ 30 lb · RPE 6 + 5 lb load

7 Target RPE

45s Rest

Face pull Rear delt Sub: band pull-apart

2×20@ 25 lb Pause @ face for 1s

Last Fri 2×20 @ 25 lb · RPE 7 held

7 Target RPE

45s Rest

Cooldown · 5 minutes · Mobility

Put the pec away.

3 holds Easy · breathe

Doorway pec stretch Static Both arms

2×45s Slow nasal breath

Last Fri Done · 90s/side held

— Easy

— No rest

Child's pose + T-spine Recovery Reach long

1×60s Side-to-side reach

Last Fri Skipped skipped

— Easy

— No rest

The arc so far

Where you are on bench.

Last 5 push sessions · primary load

Honest read

You've added 15 lb in two weeks.

The pattern's clean — five sessions, four with the same RPE, weights climbing two-and-a-half pounds at a time. This is the system working. Don't get cute today; tomorrow is for being heavy.

Block load 135lb

Wk-1 baseline 120lb

Wk 12 target 195lb

Sessions logged 5/12

Working set · top load+ 15 lb in 14 days

120

Apr 28
Push I

125

May 02
Push II

130

May 05
Push I

130

May 08
Push II

135

May 11
Today

Trend + 12.5% / 2 wk

Don't feel it?

Two ways to bend it.

Or open the planner to redo the whole week

Swap this session

Same slot, different work.

DB-only push

No barbell needed · same RPE

Swap

30-min express push

Skip block C · 15 min faster

Swap

Pec-only finisher

Tired? 20 min, hypertrophy

Swap

Rest day + walk

Push moves to Tue

Move

What's next

Your week from here.

Mon11

Push II · today 45m · Block A, B, C, D

Now

Tue12

Pull II 50m · Weighted chin AMRAP

Up next

Wed13

Rest + walk 30m · Easy Z2

Rest

Thu14

Legs · heavy 55m · Squat 4×6 @ RPE 8

Hard

Fri15

EMOM finisher 30m · Conditioning

Cond.