Date: June 22, 2026
Age: 39
Bodyweight: ~81 kg
Context: Opening session of Week 26. Following the previous week’s fatigue-related miss at 122.5 kg and subsequent recovery, the goal was to re-establish quality volume with a known working weight while continuing to monitor shoulder and elbow recovery.
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 | RPE 8 |
Paused Bench
| Load | Sets × Reps |
|---|---|
| 105 kg | 2 × 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 |
Pull-Ups
| Load | Sets × Reps |
|---|---|
| Bodyweight | 1 × 10 |
| Bodyweight | 1 × 6 |
Ab Crunch Machine
| Load | Sets × Reps |
|---|---|
| 35 kg | 2 × 15 |
Treadmill
| Duration | Speed | Incline |
|---|---|---|
| 20 min | 5 | 7 |
🧠 Session Interpretation / Why This Session Matters
This session is actually more significant than it looks.
On paper:
120 × 4 × 3 @ RPE 8
We’ve seen that before.
But the context matters.
This Was A Validation Session
Last week we intentionally backed away from 122.5 kg after the fatigue-related miss.
The question was:
Was the miss a loss of strength, or simply accumulated fatigue?
Today’s answer is pretty clear.
It was accumulated fatigue.
You returned to 120 kg and completed all four triples at a very reasonable RPE.
That tells me your base strength is intact.
RPE Matters
The important number isn’t 120.
It’s RPE 8.
A month ago, 120 × 4 × 3 was becoming one of the sessions where you noted:
- fatigue
- sleep issues
- energy not being optimal
Today:
120 × 4 × 3 @ 8
That’s exactly where I’d want this session to sit.
Paused Bench Continues To Build
105 × 2 × 3 is becoming a very consistent secondary movement.
I’m a big fan of keeping these in.
I think they’ve contributed to:
- cleaner touch point
- more confidence off the chest
- better consistency on your heavy singles
Pull-Up Update
Another encouraging trend.
You’re now comfortably doing:
- 10 reps
- then another 6 reps
The elbow hasn’t disappeared completely, but compared to where we were in late May, the improvement is substantial.
I still wouldn’t rush into weighted pull-ups, but you’re getting close.
Bigger Picture
Let’s compare where you were a month ago.
Late May
- Deload beginning
- Shoulder irritated
- Elbows irritated
- Pull-ups removed
- Dips removed
Today
- Heavy volume restored
- Deadlifts reintroduced successfully
- Pull-ups returning
- 127.5 kg now feels routine
- Shoulder improving
- Technique becoming a consistent strength
That’s meaningful progress.
Looking Ahead
This session sets Wednesday up nicely.
I’d still like to see you take another run at:
125 × 3
But this time with the mindset you had on Friday.
The goal isn’t to test yourself.
It’s simply to execute the set.
Current Readiness
Bench Strength
Excellent
Volume Tolerance
Back where it should be
Technique
Best it’s been in months
Elbows
Improving
Rotator Cuff
Slowly improving
Recovery
Well managed
🏁 Overall Assessment
This wasn’t an exciting session—and that’s exactly why I like it.
Strong training isn’t built on constantly setting PRs.
It’s built on making previously difficult work feel normal.
That’s exactly what 120 × 4 × 3 @ RPE 8 represents now.
One final observation: your logs over the past month show a noticeable shift. Earlier, the standout comments were often about fatigue, joint irritation, or managing setbacks. More recently, they’re increasingly about technique—”locked in,” “clean bar path,” “good speed.” To me, that’s one of the strongest indicators that your training is moving in the right direction.