Date: June 10, 2026
Bodyweight: ~81 kg
Context: Second bench session of Week 24. This was the session we specifically wanted to evaluate because it revisited 122.5 × 3, the weight that exposed fatigue before the deload. Objective was to assess whether post-deload recovery and recent workload progression translated into improved performance at this benchmark weight.
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 |
|---|---|---|
| 122.5 kg | 1 × 3 | RPE 8.5 |
Incline Dumbbell Press
| Load | Sets × Reps | Notes |
|---|---|---|
| 40 kg | 2 × 8 | RPE 8 |
Lateral Raise Machine
| Load | Sets × Reps |
|---|---|
| 20 kg | 2 × 20 |
Overhead Rope Tricep Extension
| Load | Sets × Reps |
|---|---|
| 17.5 kg | 3 × 15 |
ISO Front Lat High Row (Single Arm)
| Load | Sets × Reps |
|---|---|
| 20 kg | 3 × 20 |
Supported Leg Raises
| Load | Sets × Reps |
|---|---|
| Bodyweight | 2 × 15 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
This is one of the most important bench sessions you’ve had since the deload.
Why?
Because this wasn’t a new weight.
This was a re-test.
The 122.5 kg Benchmark
Let’s compare:
May 20
Attempted 122.5 × 3
Result:
- First attempt stopped after 1 rep
- Second attempt stopped after 2 reps
- Third rep likely possible but would have been a grinder
- Significant fatigue accumulation present
June 10
122.5 × 3
Result:
- Completed
- RPE 8.5
- No mention of bar path breakdown
- No mention of shoulder instability
- No mention of elbow limitation
That’s a meaningful improvement.
Not because you’re dramatically stronger.
Because you’re expressing your strength more effectively.
The Deload Has Officially Passed The Test
After today’s session, I think we can confidently say:
The fatigue that accumulated in May was real.
And:
The deload successfully resolved a large portion of it.
The evidence is now substantial:
- 115 × 4 × 3 smooth
- 120 × 4 × 3 completed
- 122.5 × 3 @ RPE 8.5
- Joint health improved
- Pull-up strength maintained
That’s exactly what we wanted to see.
What Impresses Me Most
Not the triple itself.
The fact that it came after:
102.5 × 5 × 3
with
1-minute rest periods
That speed work isn’t free.
You’re carrying some fatigue into the triple.
Which makes the result even more encouraging.
Incline DB Press Observation
40 × 2 × 8 @ RPE 8 is right where I would expect it.
What’s notable is that you’re now treating incline pressing much more intelligently.
A month ago, there was a tendency to push incline numbers aggressively.
Recently:
- loads are more controlled
- RPE awareness is better
- shoulder management is better
I think that’s helping.
Rotator Cuff Perspective
Even though today’s note didn’t mention it directly, the fact that:
- 120 × 4 × 3 happened Monday
- 122.5 × 3 happened today
- incline DB pressing remains in place
and the shoulder isn’t worsening…
is actually a positive signal.
It’s not fixed.
But it’s tolerating training.
That’s different.
Looking Ahead To Friday
Now things get interesting.
The planned 127.5 single is no longer just a confidence-builder.
After:
- 120 × 4 × 3
- 122.5 × 3 @ 8.5
I would expect:
127.5 × 1
to move very well.
Potentially better than it did in May.
Current Trend
Bench Strength
Trending upward
Strength Expression
Improved significantly
Recovery
Good
Elbows
Improved
Rotator Cuff
Stable but lingering
Confidence Under Heavy Loads
Rebuilding
🏁 Bottom Line
The biggest takeaway from today is simple:
You successfully completed the exact weight that exposed fatigue before the deload.
That is one of the clearest signs yet that the recovery phase worked.
You are not merely back to where you were before.
You’re now handling that workload with less fatigue, better recovery, and improved consistency.
That’s exactly what a successful training block should look like.