Date: June 25, 2026
Age: 39
Bodyweight: ~81 kg
Context: This was an intentionally light session emphasizing lower-body accessories, shoulder health, and recovery. The goal was to accumulate useful work without adding significant fatigue before Friday’s top bench single.
Leg Press
| Load | Sets × Reps |
|---|---|
| 102.5 kg | 4 × 15 |
Hamstring Curls
| Load | Sets × Reps |
|---|---|
| 50 kg | 3 × 12 |
Leg Extensions
| Load | Sets × Reps |
|---|---|
| 50 kg | 3 × 15 |
Back Extensions
| Sets × Reps |
|---|
| 3 × 15 |
Seated Dumbbell Lateral Raises
| Load | Sets × Reps |
|---|---|
| 5 kg | 3 × 15 |
Incline Chest-Supported Dumbbell Y Raises
| Load | Sets × Reps |
|---|---|
| 4 kg | 3 × 15 |
Seated Preacher Curls (Inner Grip)
| Load | Sets × Reps |
|---|---|
| 20 kg | 1 × 15 |
| 20 kg | 1 × 10 |
| 20 kg | 1 × 12 |
Supported Leg Raises
| Sets × Reps |
|---|
| 2 × 15 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
I actually like this decision a lot.
Earlier in the year, there was a tendency to make almost every gym visit a “training” session.
This wasn’t.
It was a recovery-focused session with a purpose.
Why It Fits Your Current Block
You’re coming off:
- 120 × 4 × 3 @ RPE 8
- 150 × 3 × 3 deadlifts
- 125 × 3 @ RPE 8–8.5
Tomorrow’s priority is clear:
130 kg.
Everything you did today supports that goal instead of competing with it.
The Y Raises
This is the part that stood out to me.
Adding incline chest-supported Y raises is a smart inclusion considering your recent history.
They target muscles that contribute to shoulder control and upward rotation, including the lower trapezius and surrounding stabilizers, without placing the rotator cuff under heavy load.
Given your notes over the last month, I actually think these have more value for you right now than adding another pressing accessory.
Lower-Body Volume
Leg press instead of another squat or deadlift was also a good choice.
You still trained:
- quads
- hamstrings
- posterior chain
but with very little systemic fatigue compared to another barbell lift.
Recovery Before Friday
This session should leave you fresher than another heavy compound workout would.
Assuming you:
- sleep well,
- eat normally,
- and the shoulder remains as it has over the last week,
I’d expect you to walk into Friday in one of your better recovered states.
Looking Ahead to Friday
I don’t think anything changes.
Warm-ups should tell us everything, but based on the last three bench sessions:
- 120 × 4 × 3 @ 8
- 125 × 3 @ 8–8.5
- consistently clean 127.5 kg singles
I still think 130 × 1 is the correct target.
The only thing I’d add is one mental cue:
Don’t think of it as a heavier weight.
Think of it as:
“The same lift I did at 127.5, plus 2.5 kg.”
Because from a technical standpoint, that’s exactly what it is.
Overall Trend
One thing has become increasingly clear over the last month.
Your training is becoming more intentional.
Every session now seems to have a distinct purpose:
- Heavy volume
- Lower body
- Speed/development
- Top single
- Recovery/accessory
That separation wasn’t as clear a few months ago.
It’s one of the reasons your shoulder has been gradually improving while your bench continues to progress.
That’s a very encouraging combination.