Date: October 12, 2026 | Location: Secondary gym | Focus: Bench rep strength and accessory progression.

Bench Press

Load	Sets×Reps	Notes
Bar	1×15	Warm-up
60 kg	1×10	Warm-up
80 kg	1×8	Warm-up
100 kg	1×5	Warm-up
110 kg	1×1	Paused
120 kg	1×5	RPE ~8; easier than previous Monday
120 kg	1×5	Final rep RPE 8.5–9; reasonable form
120 kg	1×4	RPE 8.5; fifth rep potentially available without maximal grinding

Paused Bench Backoffs

Load	Sets×Reps	Notes
110 kg	2×3	Paused

Incline Dumbbell Press

Load	Sets×Reps	Notes
44 kg dumbbells	3×8	Final two reps of last set RPE 8.5–9

Seated Rows

Load	Sets×Reps	Notes
50 (secondary gym machine marking)	3×15	Not directly comparable with primary gym Life Fitness stack

Triceps Rope Pushdowns

Load	Sets×Reps	Notes
25 (secondary gym machine marking)	2×15

Dumbbell Lateral Raises

Load	Sets×Reps	Notes
14 kg dumbbells	2×15

Session Interpretation / Why This Session Matters

Bench volume progressed from 120 kg for 5/4/4 on October 5 to 5/5/4 today: 14 total reps versus 13. The first set felt easier at approximately RPE 8, and a fifth rep on the final set seemed possible without a maximal grinder. This suggests improved rep performance, while RPE comparisons remain subjective.

Incline dumbbell pressing improved from 44 kg for 8/8/7 to 3×8. Despite substantial residual triceps soreness from Friday’s overhead extensions, pressing performance did not seem affected today. This does not establish complete recovery or prove soreness has no performance cost. Secondary gym cable machine markings are logged separately from the primary gym.