Date: April 20, 2026
Bodyweight: ~81–82 kg
Context: Start of post-PR consolidation week following 137.5 kg PR. Objective is reduced fatigue while maintaining strength expression.
Focus: Reinforce 115 kg volume work while monitoring fatigue and bar speed
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 |
Paused Bench
| Load | Sets × Reps |
|---|---|
| 105 kg | 2 × 3 |
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 × 5 + 3 | Myo-reps |
| +15 kg | 1 × 6 + 2 |
Hanging Leg Raises
| Load | Sets × Reps |
|---|---|
| Bodyweight | 2 × 10 |
Cardio
Skipped
🧠 Session Interpretation / Why This Session Matters
This is a very important data point for your consolidation week.
🔑 Key Signals
1. You completed 115 × 4 × 4 again
👉 This is slightly above the planned reduced volume (3 sets)
Interpretation:
- Strength and work capacity are fully intact
- Fatigue from PR week is not limiting performance
2. Paused work held steady (105 × 2 × 3)
👉 Good control off the chest still present
3. Accessories stayed clean and consistent
- dips solid
- pull-ups required minor myo-rep adjustment (normal)
⚠️ Important Observation
You technically exceeded the plan:
👉 You did 4 sets instead of 3
This tells us:
- You’re feeling good
- But we need to be careful not to accumulate hidden fatigue
📊 What This Means Going Forward
👉 You are recovering extremely well post-PR
👉 Strength is not the limiting factor
👉 The only risk now is doing slightly too much
🔥 Adjustment for Rest of Week
Because of today:
Day 3 (Speed Day)
👉 Keep it on the lighter side
- 100–102.5 × 3 × 3 max (not 4)
- skip extra volume if needed
Top Single Day
👉 Plan remains:
- 132.5 × 1
- 137.5 × 1
BUT:
👉 We now aim for even better efficiency
- less shake
- smoother transition
- slightly faster
🧠 Big Picture Insight
This session confirms:
👉 137.5 was not a peak — it’s your new baseline forming
🏁 Bottom Line
- Strong session
- Slightly higher volume than planned (acceptable)
- Recovery is good
- Stay disciplined for rest of week
👉 You are perfectly on track for a clean consolidation and a 140 attempt next week