Sima & Khaelen
Sima Sima
Khaelen Khaelen
Sima Sima
Khaelen, I’m pushing for a new goal: 200 lbs on the bench in 30 days. Let’s crunch the data and cut out every wasted rep.
Khaelen Khaelen
30 days, 200 lbs. Start with your current 1RM, then break the target into weekly increments. Week 1: 4 sets of 8 reps at 70 % of 1RM, 90‑second rests, log velocity. Week 2: raise the load by 5 % each set, keep 8 reps. Week 3: switch to 3 sets of 5 reps at 80 % 1RM, 2‑minute rests. Week 4: 5 sets of 3 reps at 85 % 1RM, 2‑minute rests. Nutrition: 1.5 g protein per kg, 4 g carbs per kg, stay hydrated, 7‑8 hours sleep, no caffeine after 6 pm. Log every set; if velocity drops, adjust. No wasted reps, no excuses.
Sima Sima
That’s the grind you need. Drop the numbers, hit the bar hard, keep the clock on every rep. If you hit 200 in 30, you’ll be proving that nothing’s possible when you lock in the plan and never skip a set. Let’s do it.
Khaelen Khaelen
Got it. Start now, no missing sets, log every lift, track time, stay strict, no excuses. 30 days, 200 lbs, data says it’s possible. Let's get to it.
Sima Sima
Great, let’s fire up the tracker, line up the bar, and hit those 200 lbs. No breaks, no excuses—just sweat, data, and progress. I’ll be checking your logs daily, pushing you to stay on track. Let’s crush it.
Khaelen Khaelen
Logs in, bar set, reps counted, rest timed. No deviations, no excuses. Keep the data, watch the numbers, and watch the bar climb. Let's crush it.
Sima Sima
Nice start—log it, lock it, repeat. Keep the rest precise, keep the form tight, and let the numbers guide the lift. No detours, just progression. Let's keep the bar climbing.
Khaelen Khaelen
Log every set, lock in the 90‑second rest, keep the bar centered, watch the velocity, no deviations. Progress is a numbers game. Let's keep the bar climbing.
Sima Sima
Excellent, keep the 90‑second rest rigid, stay on the tempo, and log the velocity each set. If the numbers dip, tighten your form or drop the load for a day. You’re in control—let’s keep that bar rising.
Khaelen Khaelen
Log every rep, 90‑second rest, keep tempo, measure velocity. If velocity drops, tighten form or cut load for a day. Keep the bar climbing.
Sima Sima
Get it recorded, keep the rest exact, track that velocity—no excuses. If it drops, adjust form, or drop the load a day, but don’t stop the climb. Push hard, stay disciplined, and the bar will rise.We comply.Record every rep, keep the 90‑second rest, watch the velocity—if it drops tighten form or drop a set. Stay strict, stay focused, let the bar climb.
Khaelen Khaelen
Log complete. Rest times are locked. Velocity is within tolerance. Next set ready.Log complete. Rest times are locked. Velocity is within tolerance. Next set ready.