re: Sorinex/PPSA Benchuary

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Day 5 – Friday, February 6, 2026
1. Bench Press (3 min rest)
--a. Regular Reps
----i. 5 reps 67%
----ii. 5 reps 72%
----iii. 3 reps 78%
--b. AMRAP with 85%, record reps _____ (5 min rest after set)
--c. Cooldown sets 2 x 10 (50-55%)
2. Tricep pushups
--a. 2 sets of 10-20 reps at 18” height
--b. 2 sets of 10-20 reps at 24” height
--c. 2 sets of 10-20 reps at 30” height
3. Cardio
--a. Behind the back BB wristcurls 4x20 (rest as needed)
--b. Steps (in recovery)

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1. Bench, 5x5, 75% (2.5 to 3 min rest)
2. Pull ups, 8 sets of 2-3 (75 sec rest)
3. Superset 1 (3 min rest)
--a. Ez bar/BB skullcrushers, 4x10
--b. Temp close grip push ups, 4x4, 3 seconds up, 3 seconds down.
4. Cardio
--a. Bumper plate pinches, 4 sets of 15-20 seconds
--b. Steps (in recovery)

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2 reps: Lower max 10%
3-4 reps: Lower max 5%
5-7 reps: Leave max alone
8-9 reps: Raise max 3%
10+ reps: Raise max 5-7%

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Day 12, Friday, February 13, 2026
1. Bench Press (3.5 to 4 min rest)
--a. Complete 13 total reps @ 85%. Choose one of the three
----i. 3 sets of 5 reps, 5 reps, 3 reps
----ii. 3 sets of 5 reps, 4 reps, 4 reps
----iii. 4 sets of 4 reps, 3 reps, 3 reps, 3 reps
2. Deadlift (3.5 to 4 min rest)
--a. Complete 13 total reps @ 83%. Choose one of the three
----i. 3 sets of 5 reps, 5 reps, 3 reps
----ii. 3 sets of 5 reps, 4 reps, 4 reps
----iii. 4 sets of 4 reps, 3 reps, 3 reps, 3 reps
3. Cardio (rest as needed)
--a. EZ bar or BB skullcrushers
----i. 2 sets of 10
----ii. 2 sets of 15
----iii. 2 sets of 20
----iv. 2 sets of 10
--b. Steps (in recovery)

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