Bench press, Rest 3:00 between sets

Build to heavy 4 (H4) @ 86-88% (1 RIR)
+
2 x 8 @ 90%H4
1 x AMAP @ 90%H4

– Build up to a heavy set of 4 (H4) @ 1 RIR, somewhere in the 86-88%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off sets of 8, and 1 AMAP set @ 90% of your H4.
– AMAP = As many as possible. Challenge yourself and see how many you can get