Beginner prescription phase 3

Hello everyone, long time reader, first time poster with some questions about moving into phase 3 or week 9 of the beginner prescription.

First off, it will be my first time doing singles and I’m wondering what weight I should aim for being my first set@8 and what kind of warm up sets I should do. My numbers from week 8.3 are as follows

Squat 295x4@9(.5)
E1RM = 341 E1@8 = 314

Bench press 202x4@9(.5)
E1RM = 234 E1@8 = 215

Deadlift 352x4@9(.5)
E1RM = 407 E1@8 = 375

Also I’m not sure how to program my gpp during this phase. What would be an example workout for biceps?? Is that 7 minutes including breaks? What RPE? It says 7 minutes@7 but also sets of 10-15@8??

Thanks for any help!

Hi Chris,

It looks like you’ve already gotten some good advice in the FB group for these questions.