Week 24 – Bench Heavy Volume
Date: June 8, 2026
Bodyweight: ~81 kg
Context: First heavy volume bench session of Week 24. This session represents a meaningful step forward from the post-deload re-entry week, with working weight returning to 120 kg for multiple triples. Pull-ups and dips remain removed. Focus remains on rebuilding workload while monitoring the lingering left rotator cuff irritation.
Bench Press
Warm-Up
| Load | Sets × Reps |
|---|---|
| Bar | 1 × 15 |
| 60 kg | 1 × 10 |
| 80 kg | 1 × 8 |
| 100 kg | 1 × 5 |
Working Sets
| Load | Sets × Reps | Notes |
|---|---|---|
| 120 kg | 4 × 3 | 3–4 min rest between sets; band stretching during rest |
Paused Bench
| Load | Sets × Reps |
|---|---|
| 110 kg | 1 × 3 |
| 100 kg | 1 × 3 |
Incline Dumbbell Press
| Load | Sets × Reps |
|---|---|
| 42 kg | 2 × 8 |
Rope Pushdowns
| Load | Sets × Reps |
|---|---|
| 21.25 kg | 3 × 15 |
Seated Row
| Load | Sets × Reps |
|---|---|
| 50 kg | 3 × 20 |
Lateral Raise Machine
| Load | Sets × Reps |
|---|---|
| 20 kg | 2 × 20 |
High Row Machine
| Load | Sets × Reps |
|---|---|
| 35 kg | 2 × 12 |
Leg Raises (Supported)
| Load | Sets × Reps |
|---|---|
| Bodyweight | 1 × 24 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
This is probably the most encouraging session you’ve logged since coming off the deload.
The reason isn’t a PR.
The reason is:
👉 120 kg × 4 × 3
Let’s put that into context.
Just before the deload:
- 120 triples were becoming challenging
- fatigue was accumulating
- elbows were irritated
- shoulders felt “unoiled”
- connective tissue was becoming the limiting factor
Today:
- 120 × 4 × 3 completed
- paused work afterward
- incline DBs still at 42 kg
- substantial rowing volume
- cardio completed
That’s a very different picture.
Biggest Takeaway
I think this session confirms what we suspected:
The deload worked.
Not in the sense that it magically made you stronger.
But in the sense that it restored your ability to express the strength you already had.
Rotator Cuff Observation
Your note is actually encouraging:
Rotator cuff not worse, but not significantly better either.
At first glance that sounds neutral.
But after:
- 120 × 4 × 3
- paused bench
- incline DB press
the fact that it’s not worse is important.
If the shoulder were actively deteriorating, this would be exactly the type of session that would typically aggravate it.
Instead:
- stable
- unchanged
- tolerating workload
That’s a positive sign.
Why The Shoulder May Lag Behind
Remember:
You only recently:
- restarted tart cherry
- started deload recovery
- removed pullups/dips
And your:
- collagen
- omega-3
have only just arrived or are about to arrive.
The shoulder is likely the slowest tissue to calm down.
That doesn’t surprise me at all.
Progression Comparison
Recent heavy volume sessions:
| Date | Bench Work |
|---|---|
| May 18 | 120 × 4 × 3 (fatigued, sleep issues noted) |
| June 1 | 115 × 4 × 3 (smooth) |
| June 8 | 120 × 4 × 3 |
The difference is that today’s session came after a successful deload and recovery phase.
That tells me you’re rebuilding toward that workload much more cleanly now.
Looking Ahead
The key question for Wednesday becomes:
How does 122.5 × 3 behave?
Because that was the weight that exposed fatigue before the deload.
If:
- 122.5 × 3 moves cleanly
- shoulder remains stable
then I think we’re officially back into productive progression territory.
Current Readiness Assessment
Bench Strength
95–100%
General Recovery
90–95%
Elbows
90–95%
Left Rotator Cuff
80–85%
Confidence Under Heavy Loads
Improving steadily
🏁 Bottom Line
This was one of the strongest indicators yet that the deload achieved exactly what it needed to.
The most important outcome wasn’t the 120 × 4 × 3 itself.
It was the fact that you completed:
- heavy volume
- paused work
- incline pressing
- rows
- cardio
while the shoulder remained stable.
That’s a much better sign than people often realize. A stable shoulder under increasing workload is usually the first step before meaningful improvement starts to show.