Bench press, Rest 3:00 between sets
Build to heavy 4 (H4) @ 82-84% (3 RIR)
+
2 x 8 @ 90%H4
1 x AMAP @ 90%H4

– Build up to a heavy set of 4 (H4) @ 3 RIR, somewhere in the 82-84%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off set of 8, and 1 AMAP set @ 90% of your H4.
– AMAP = As many as possible. Challenge yourself and see how many you can get