First Meet On-Ramp — Bench + Deadlift
Day 2 of a 6-week first-meet on-ramp. Competition bench heavy, then competition deadlift at moderate volume, plus close-grip bench, lat pulldown, and overhead press. Conservative loads. ~60 min.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip Competition bench — pause every working rep, wait for the press command. Main lift: 3-4 working × 5, RPE climbs through the block. 3 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 02 | Barbell Deadlift Competition deadlift — comp grip and stance, reset each rep. Kept moderate (3 × 5) to groove the pull without frying the back. 2 warm-up sets first 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 03 | Close-Grip Barbell Bench Press Triceps-driven lockout work for the bench. Submaximal — leave 2 reps in reserve. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Wide-Grip Lat Pulldown Lat and upper-back volume supporting bench stability and the pull. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Standing Military Press Overhead pressing for shoulder health and bench carryover. Strict, no leg drive. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
First meet — keep it conservative. Drive comp-lift loads off the user's logged top set, not a theoretical 1RM; if a rep would exceed target RPE, rack it and log short. Pause every working bench rep and wait for press/rack commands; pull the deadlift with comp grip and stance. Deadlift stays moderate here to keep the back fresh for squat day — leave 2-3 reps in reserve. Close-grip bench, pulldown, and overhead press are submaximal. If any comp set exceeds RPE 8 before week 5, repeat the load.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the First Meet On-Ramp — Bench + Deadlift template?
First meet — keep it conservative. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is First Meet On-Ramp — Bench + Deadlift, and how long does it take?
First Meet On-Ramp — Bench + Deadlift runs 5 movements and about 15 working sets, roughly 74 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Bench + Deadlift version different?
First Meet On-Ramp — Bench + Deadlift is the bench + deadlift cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight