PL Peaking Short — Bench Singles
Peak-week bench realization day for the 6-week short block. Heavy ramped singles at 90-100% TM RPE 9-9.5, one light close-grip back-off, rear-delt health work. Previews the bench opener. ~50 min.
Estimated session
- Movements 3
- 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 Comp-style, full pause. Ramp to 1-2 top singles at 90-100% TM RPE 9-9.5. One optional back-off triple at 85% if speed was fast. 4 warm-up sets first 3 × 1–3 · rest 2:30–3:30 | 3 | 1–3 | 2:30–3:30 |
| 02 | Close-Grip Barbell Bench Press Light lockout-pattern back-off, hands shoulder-width or just inside. Keep crisp — not a max effort during peak week. 2 × 5 · rest 2:30 | 2 | 5 | 2:30 |
| 03 | Face Pull Rear-delt + rotator-cuff health — protects shoulders before heavy attempt week. Keep it easy. 2 × 15 · rest 1 min | 2 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Press comp-style every single — same grip, arch, leg drive, real chest pause — and drive load off the training max, not a true 1RM. Ramp in 2.5-5 kg jumps to one top single RPE 9-9.5, then stop; if speed dies or it grinds past 9.5, lower 2.5 kg and record the corrected number rather than forcing it. Close-grip is a light pattern back-off, not a max effort — keep it crisp at the listed RPE. Never skip the face pull; it is rotator-cuff insurance before heavy attempt week.
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 PL Peaking Short — Bench Singles template?
Press comp-style every single — same grip, arch, leg drive, real chest pause — and drive load off the training max, not a true 1RM. 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 PL Peaking Short — Bench Singles, and how long does it take?
PL Peaking Short — Bench Singles runs 3 movements and about 7 working sets, roughly 44 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 Singles version different?
PL Peaking Short — Bench Singles is the bench singles 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
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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