Date: April 13, 2026
Bodyweight: ~81.3 kg
Context: Start of PR week following successful consolidation of 132.5 kg. Entering peak phase with focus on minimizing fatigue while maintaining performance.
Focus: Maintain heavy volume, reinforce stability, and assess readiness for upcoming PR attempt
This session marks the beginning of peak week, with the goal of maintaining strength while avoiding unnecessary fatigue accumulation. The primary objective was to complete 115 kg × 4 × 4 with controlled execution and stable bar path.
Volume was slightly reduced on accessories compared to previous weeks, aligning with the goal of preserving recovery capacity for the upcoming top single.
Bench Press
Warm-Up
| Load | Sets × Reps | Notes |
|---|---|---|
| Bar | 1 × 15 | General warm-up |
| 60 kg | 1 × 10 | |
| 80 kg | 1 × 8 | |
| 100 kg | 1 × 5 |
Working Sets
| Load | Sets × Reps | Notes |
|---|---|---|
| 115 kg | 4 × 4 | Full volume completed; stable execution |
Paused Bench
| Load | Sets × Reps | Notes |
|---|---|---|
| 105 kg | 3 × 3 | Controlled; consistent pauses |
Incline Dumbbell Bench Press
| Load | Sets × Reps |
|---|---|
| 40 kg | 2 × 8 |
Weighted Dips
| Load | Sets × Reps |
|---|---|
| +30 kg | 2 × 10 |
Weighted Pull-Ups
| Load | Sets × Reps | Notes |
|---|---|---|
| +15 kg | 1 × 8 | |
| +15 kg | 1 × 5 + 3 | Myo-rep completion |
Hanging Leg Raises
| Load | Sets × Reps |
|---|---|
| Bodyweight | 2 × 10 |
Cardio – Incline Walk
| Setting | Value |
|---|---|
| Speed | 5 km/h |
| Incline | 5 |
| Duration | 20 minutes |
Session Interpretation / Why This Session Matters
This session confirms a strong and stable start to peak week.
Key signals:
- 115 kg × 4 × 4 completed comfortably, indicating maintained strength and work capacity.
- Paused bench remains consistent, reinforcing control and positioning off the chest.
- Reduced accessory volume aligns well with fatigue management strategy.
- Pull-up performance required minor myo-rep adjustment, indicating manageable upper-back fatigue.
- No signs of regression or instability in pressing mechanics.
What This Means Going Forward
- Strength is stable and well-maintained entering peak week
- Fatigue is controlled and not accumulating excessively
- You are on track for a high-quality top single session
Bottom Line
This was exactly what Day 1 of a PR week should look like:
- strong
- controlled
- efficient
👉 You are now set up to continue tapering fatigue and build toward your 137.5 kg attempt later this week.