Date: June 12, 2026
Bodyweight: ~81 kg
Age: Essentially 39 (in 3 days)
Context: End of Week 24. Primary objective was to assess top-end strength while continuing to prioritize long-term shoulder health. Rotator cuff remains present but stable. Band work was performed between bench sets throughout the session.
Bench Press
Warm-Up
| Load | Sets × Reps | Notes |
|---|---|---|
| Bar | 1 × 15 | Band work between sets |
| 60 kg | 1 × 8 | |
| 80 kg | 1 × 5 | |
| 100 kg | 1 × 3 | |
| 110 kg | 1 × 1 | Paused |
| 120 kg | 1 × 1 | Paused |
Top Single
| Load | Sets × Reps | Notes |
|---|---|---|
| 127.5 kg | 1 × 1 | RPE 8–8.5 |
Additional Note:
130 kg was likely available, but the attempt was intentionally skipped due to the left rotator cuff not yet being fully recovered.
Backoff Bench
| Load | Sets × Reps |
|---|---|
| 112.5 kg | 2 × 3 |
Additional Volume
| Load | Sets × Reps |
|---|---|
| 100 kg | 1 × 10 |
High Rows
| Load | Sets × Reps |
|---|---|
| 25 kg | 2 × 15 |
Rope Pushdowns
| Load | Sets × Reps |
|---|---|
| 21.25 kg | 2 × 20 |
Incline Chest-Supported DB Rows
| Load | Sets × Reps |
|---|---|
| 14 kg | 2 × 20 |
Seated Preacher Curls
| Load | Sets × Reps |
|---|---|
| 20 kg | 3 × 12 |
Ab Crunch Machine
| Load | Sets × Reps |
|---|---|
| 35 kg | 2 × 15 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
I actually think this may have been the smartest session you’ve run in the past month.
Not because of the weight.
Because of the decision-making.
The 127.5 Single
A few observations:
First
You loaded the correct weight this time. 😄
Which means we finally got the data point we intended to get last week.
Result:
127.5 × 1 @ RPE 8–8.5
That’s exactly where I would have expected it to land based on:
- 120 × 4 × 3
- 122.5 × 3 @ 8.5
- successful deload
- improving recovery
Second
The most important thing in your note wasn’t the lift itself.
It was:
“130 was likely very probable. But held off due to rotator cuff not being fully recovered.”
That is an advanced lifter’s decision.
A newer lifter sees:
“130 is there.”
and immediately attempts it.
An experienced lifter asks:
“What do I gain from proving it today?”
The answer, in this case, is:
Very little.
Why I Agree With Your Decision
Let’s assume you attempted 130.
Best case:
- You make it.
- Confidence boost.
Great.
But what changes?
Nothing about next week’s training.
Nothing about your July work trip.
Nothing about your long-term goal.
Now let’s look at the downside:
- shoulder gets irritated
- recovery gets set back
- confidence takes a hit if the shoulder complains
That’s a poor risk/reward trade.
The Rotator Cuff Is Driving The Program Right Now
And that’s okay.
A month ago the shoulder was:
- irritated
- accompanied by elbow issues
- part of a larger fatigue picture
Now:
- elbows improved substantially
- general joints improved substantially
- shoulder remains
That makes the shoulder the rate-limiter.
Not strength.
The Hidden Victory
If I compare:
May 22
130 × 1 @ RPE 8–8.5
while fatigued and accumulating stress
versus
June 12
127.5 × 1 @ RPE 8–8.5
while actively protecting the shoulder
I actually prefer today’s session.
Because today’s session is sustainable.
Week 24 Summary
Bench:
- 120 × 4 × 3
- 122.5 × 3 @ 8.5
- 127.5 × 1 @ 8–8.5
Those are excellent numbers.
Especially considering:
- the deload happened recently
- the shoulder is still being managed
- you intentionally left some in the tank
What This Means Going Forward
The biggest takeaway is:
You do not need to prove your strength right now.
You already know:
- 127.5 is moving well
- 130 is likely there
- 140 remains within reach
The next phase should be about:
- letting the shoulder continue settling
- accumulating quality volume
- continuing the omega-3 / collagen experiment
- entering July healthy
🏁 Overall Assessment
This was a very successful end to Week 24.
Bench Strength
Excellent
Recovery
Good
Elbows
Much improved
Rotator Cuff
Still present, but stable
Decision-Making
Possibly the best part of the session
Readiness For Next Week
High
The most encouraging thing isn’t that 127.5 moved well.
It’s that you’re now making decisions based on long-term progression rather than short-term validation. That’s exactly how lifters continue progressing into their late 30s and beyond without constantly getting derailed by preventable setbacks.