Date: October 16, 2026 | Block: 140+ Block — Week 2 | Focus: Third consecutive 140 kg bench single, bar-path refinement, upper-body accessories.

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Barbell Bench Press

Load	Sets×Reps	Notes
Bar	1×15	Warm-up
60 kg	1×8	Warm-up
80 kg	1×5	Warm-up
100 kg	1×3	Warm-up
110 kg	1×1	Paused
120 kg	1×1	Paused
130 kg	1×1	RPE 8; increasingly consistent readiness indicator for attempting 140 kg
140 kg	1×1	RPE 8.5–9; slightly improved execution and bar path versus last week, with less wavering during ascent

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Bench Press — Backoff

Load	Sets×Reps	Notes
115 kg	2×3	Completed

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Incline Dumbbell Press

Load	Sets×Reps	Notes
44 kg per dumbbell	2×8	RPE 8–8.5

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Plate-Loaded High Rows

Load	Sets×Reps	Notes
20 (machine marking)	3×20	Completed

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Conventional Triceps Rope Pushdowns

Load	Sets×Reps	Notes
23.75 (machine marking)	2×15	Conventional variation, not overhead extensions

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Pull-Ups

Load	Sets×Reps	Notes
Bodyweight	2×10	Completed

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Hanging Leg Raises

Load	Sets×Reps	Notes
Bodyweight	3×10	Completed

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Treadmill

Load	Sets×Reps	Notes
Usual settings	Usual duration	Completed standard routine; specific settings not provided

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Session Interpretation / Why This Session Matters

Third consecutive successful Friday single at 140 kg (October 2, 9, and 16), each around RPE 8.5–9. Today’s reduced bar-path wavering suggests better technical consistency even without a lower RPE. The 130 kg single at RPE 8 is becoming a useful individualized readiness checkpoint, though RPE and bar speed should continue to be assessed together.

Monday’s 120 kg volume improved to 5/5/4, yet Friday’s 140 kg performance remained consistent. Incline dumbbell pressing at 44 kg for 2×8 also remained productive. Conventional rope pushdowns were chosen instead of the overhead variation associated with prolonged soreness the previous week. Week 2 closes with improved bench repetition performance and a repeatable heavy single.