Date: June 3, 2026
Bodyweight: ~81 kg
Context: Second bench session following the deload week. Objective was to assess whether the improvements seen on June 1 would carry over into a more dynamic bench session while continuing to monitor joint and connective tissue recovery.
Focus: Bar speed, movement quality, fatigue assessment, and continued rebuilding of momentum.
Bench Press
Warm-Up
| Load | Sets × Reps |
|---|---|
| Bar | 1 × 15 |
| 60 kg | 1 × 10 |
| 80 kg | 1 × 5 |
Speed Bench
| Load | Sets × Reps | Notes |
|---|---|---|
| 102.5 kg | 5 × 3 | 1 minute rest between sets |
Development Work
| Load | Sets × Reps | Notes |
|---|---|---|
| 120 kg | 1 × 3 | RPE 8 |
Incline Dumbbell Press
| Load | Sets × Reps |
|---|---|
| 40 kg | 2 × 8 |
Rope Pushdowns
| Load | Sets × Reps |
|---|---|
| 21.25 kg | 3 × 15 |
ISO Front Lat High Row Machine (Plate Loaded)
| Load | Sets × Reps | Notes |
|---|---|---|
| 20 kg | 3 × 20 | Single-arm |
Lateral Raise Machine
| Load | Sets × Reps |
|---|---|
| 20 kg | 2 × 20 |
Ab Crunch Machine
| Load | Sets × Reps |
|---|---|
| 35 kg | 2 × 12 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
This is now the second consecutive session suggesting that the deload accomplished exactly what it was supposed to accomplish.
The standout result is the 120 × 3 at RPE 8.
That number may not immediately jump off the page, but when viewed in context it becomes very significant. Just two weeks ago, you were attempting 122.5 triples while carrying noticeable fatigue, lingering chest soreness, elbow irritation, shoulder tightness, and connective tissue stress. During that period, 122.5 × 3 was proving difficult to complete cleanly despite the underlying strength clearly being present.
Today, after the deload:
- 102.5 × 5 × 3 was completed with short rest periods.
- 120 × 3 came in around RPE 8.
- No joint complaints were noted.
- No shoulder stiffness was mentioned.
- No elbow irritation was reported.
- No bar path concerns appeared in the notes.
That combination is far more important than the number itself.
The 120 triple also lines up extremely well with what I expected after the deload. Before the recovery week, I repeatedly mentioned that I believed fatigue—not strength—was suppressing performance. Today’s session supports that theory quite strongly. A clean 120 × 3 at RPE 8 suggests that your actual strength level likely remained intact throughout the fatigue accumulation phase.
Another encouraging observation is the continued stability of the incline dumbbell press. Despite reducing loading during the deload, there has been no apparent regression. The 40 kg dumbbells remain comfortably within your working range, which is a strong indicator that the upper body musculature retained its performance capacity throughout the recovery period.
The accessory selections are also becoming increasingly refined. The current combination of:
- high-row variations
- rope pushdowns
- machine lateral raises
appears to be giving you the training stimulus you want while generating substantially less joint irritation than the previous pull-up and dip-heavy approach. That doesn’t necessarily mean pull-ups and weighted dips disappear forever, but it does suggest that your current exercise selection is better aligned with the recovery demands of a high-frequency bench-focused block.
The cardio progression is worth mentioning as well. You have now moved from:
- incline 3 (January)
- incline 5 (February–May)
- incline 7 (June)
while maintaining the same duration and pace. That represents a meaningful increase in conditioning workload without negatively affecting recovery or strength performance.
Perhaps the most important overall insight from the first half of Week 23 is that your readiness appears restored. The June 1 session showed improved smoothness and lower perceived effort. Today’s session reinforced that trend rather than contradicting it. That’s exactly what we want to see after a successful deload.
Key Takeaways
- 120 × 3 @ RPE 8 is one of the strongest indicators yet that the deload worked.
- Fatigue appears to have been the primary limiter during the latter part of Week 21.
- Joint and connective tissue feedback has improved significantly.
- Exercise substitutions are proving effective for recovery management.
- Bench performance is returning without requiring aggressive loading increases.
- Conditioning continues progressing without interfering with strength work.
Overall, this was one of the most encouraging sessions you’ve logged since the 140 kg PR. Not because it set a new record, but because it strongly suggests that your training, deload timing, and recovery decisions were all correct. The next major checkpoint will be Friday’s top-single session, where we’ll get a clearer picture of how much rebound occurred at higher intensities.